Dive into this athlete’s performance at 2024 Melbourne 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
575 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 575 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 575 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Fitzgerald Fiona'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 Fitzgerald Fiona'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 575 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 Fitzgerald Fiona'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 Fitzgerald Fiona'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
03:30.
Check the detail of the improvement plan below.
Based on 575 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Fiona Fitzgerald delivered a commendable performance at the 2024 Melbourne HYROX event, finishing in the top 30% overall and within her age group. Her total running time was 1:53 faster than the average, highlighting her proficiency as a runner. The split analysis indicates that Fiona started slightly slower but quickly found her pace, maintaining a consistent performance. Her overall profile leans more towards a runner, suggesting that while she excels in running, there is room to enhance her strength and exercise transitions.
Segments to Improve
Sled Pull: Fiona's performance in the sled pull was significantly slower than average. To improve this, she should focus on building upper body and core strength. Exercises: Incorporate sled drags and pulls, bent-over rows, and deadlifts into her routine. Also, practice compromised running after sled drills to mimic race conditions.
Burpees Broad Jump: This segment was also slower. To enhance her explosive power and agility, Fiona should focus on plyometric exercises. Drills: Box jumps, burpee variations, and broad jumps. Focus on form correction for efficiency and speed.
Roxzone: Slower transitions suggest a need for improved overall fitness and efficiency in transitions. Strategy: Practice quick transitions between different exercises, using timed circuits to simulate race conditions.
Sandbag Lunges: To improve this segment, Fiona should work on leg strength and endurance. Exercises: Weighted lunges, Bulgarian split squats, and walking lunges. Incorporate running intervals afterward to simulate fatigue.
Wall Balls: Although not significantly slower, there's potential for improvement. Focus on shoulder endurance and accuracy. Exercises: Wall ball shots, overhead presses, and med ball slams.
Race Strategies
Pacing: Maintain a steady pace from the start to avoid early fatigue. Use the first running segments to gauge energy levels and adjust accordingly.
Transitions: Practice efficient transitions in training to minimize rest time in the Roxzone. Set up mock race environments to improve fluidity between exercises.
Focus on Weaknesses: Prioritize segments like the sled pull and burpees during training, ensuring that compromised running scenarios are included to simulate race fatigue.
Nutrition and Hydration: Optimize nutrition and hydration strategies before and during the race to maintain energy levels and avoid unnecessary slowdowns in transition zones.