Dive into this athlete’s performance at 2024 Stockholm using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement.
For this specific race, our analysis is based on the performance of
737 similar athletes.
This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Women
Running
We compare the athlete's running times with peers who have similar finish times.
This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.
Based on 737 athletes with similar finish time in Hyrox Women
Workouts
We compare the athlete's workout times for each station with peers who have similar finish times.
This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.
Based on 737 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Andersson Ella's performance at each station and run segment compared to the average.
It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Andersson Ella's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
Based on 737 athletes with similar finish time in Hyrox Women
Spread of Splits Time
This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Andersson Ella's performance against the competition, identifying areas of strength and those needing improvement.
This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.
Percentile based on all the athletes who competed in Hyrox Women
Improvement Plan
Based on our analysis, here are the focus areas for improvement. The goal is
to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Andersson Ella's time.
The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst.
It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.
A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance.
Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.
For this athlete we identified a possible improvement of
02:47.
Check the detail of the improvement plan below.
Based on 737 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Ella, first off, let's give a huge shoutout for your performance at the 2024 Stockholm Hyrox! Ranking 492 out of 652 athletes is solid, putting you in the top 75%. You’ve got the heart of a lion, and your overall time of 01:43:26 shows you’ve got grit. Your total running time of 00:51:46 is impressive—30 seconds faster than the average, which tells us you're a runner at heart. That first lap was a blazing start, showing you can kick it off at a strong pace (00:05:27), but we need to tighten things up a bit as the race goes on. You see, it’s not just about how fast you start; it’s about how strong you finish. And remember, “It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters.” – Paul “Bear” Bryant 💪
Segments to Improve:
Now, let’s dive into the segments that could use a little TLC. The Wall Balls, Rowing, and the Roxzone are where we can turn those weaknesses into strengths.
Wall Balls (00:07:29, 01:23 slower than average): This segment really slowed you down, and it’s crucial for building endurance and strength. Focus on:
Technique: Make sure you’re hitting the right depth and aiming for a consistent target. Your form matters—keep that chest up and core tight!
Drills: Incorporate sets of 20-30 reps in your strength training sessions, focusing on explosive power. Try adding front squats and overhead presses to build the necessary strength.
Interval Training: Use EMOM (Every Minute on the Minute) workouts to hit your wall balls at a faster pace, paired with a running or rowing segment for active recovery.
Rowing (00:06:07, 00:25 slower than average): Rowing is more than just pulling; it’s about rhythm and efficiency.
Technique: Focus on your stroke rate and breathing. Aim for a consistent stroke, with strong leg drive followed by a powerful pull. If you’re struggling, try breaking it down into segments: legs, body, arms, and return.
Drills: Incorporate 2x500m intervals at a higher intensity in your training. Rest for 1-2 minutes between sets to build endurance.
Cross-Training: Get on that rower at least once a week and mix in some strength training for your back and legs to improve overall power output.
Roxzone (00:10:30, 02:07 slower than average): Time spent between exercises can really add up. To tighten this up:
Overall Fitness: Work on your aerobic capacity with longer runs and interval training. The better your overall fitness, the faster you can transition.
Transition Drills: Practice moving quickly between exercises; simulate race conditions in training. For example, finish a set of wall balls, then sprint to the next station. Time yourself!
Mobility Work: Incorporate mobility drills to ensure you can move quickly and efficiently between exercises. Think dynamic stretches and foam rolling to keep those muscles loose.
Race Strategies:
As you prepare for your next race, let’s implement some strategies to refine your approach:
Pacing: Start strong but keep an eye on your heart rate. A fast start is great, but don’t burn out too early. Find that sweet spot where you can maintain your speed without hitting the wall.
Break It Down: Mentally break the race into smaller parts. Focus on completing each segment rather than thinking about the whole race. This keeps you in the moment and can help reduce anxiety.
Nutrition and Hydration: Ensure you’re fueled properly before the race. A good mix of carbs and protein can help maintain your energy levels. Don’t forget to hydrate during those transitions!
Positive Self-Talk: Keep your mindset strong. Use mantras like “I am strong, I am capable” during tough segments. It’s just you vs. the course—keep that head high!
Conclusion:
Ella, you’ve got a solid foundation to build on. With a bit of focus on those weak points, you can elevate your performance and smash your next Hyrox event! Remember, “You are never too old to set another goal or to dream a new dream.” – C.S. Lewis. So let’s set those goals high! Keep pushing, keep grinding, and don’t forget to have fun along the way. And hey, if someone asks how you plan to improve your wall balls, just say, “I’m just trying to throw my weight around!” 😉
Let’s get after it! The Rox-Coach is here to support you every step of the way. 💥🏆