Dive into this athlete’s performance at 2024 Sports Direct HYROX London 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
995 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
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
Based on 995 athletes with similar finish time in Hyrox Women
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Based on 995 athletes with similar finish time in Hyrox Women
Fast, slow, or steady?
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 995 athletes with similar finish time in Hyrox Women
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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
05:24.
Check the detail of the improvement plan below.
Based on 995 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Melissa Hodson's performance in the 2024 Sports Direct HYROX London event showcases her as a well-rounded athlete, particularly demonstrating a strong runner profile as indicated by her total running time, which was 02:07 faster than average. This is an impressive feat and indicates that Melissa has a significant strength in running. However, her overall rank and age group rank suggest there is room for improvement in both her strength exercises and race strategy to climb higher in the rankings. Notably, Melissa's pacing at the start of the race appears to have been slightly too slow, as seen in her initial running segments, but she managed to significantly pick up the pace towards the end, especially evident in her best running lap. This suggests that while she has good endurance, optimizing her pacing strategy throughout the race could yield better results. Additionally, her faster-than-average Roxzone time indicates efficient transitions between exercises, but it also suggests that there might be an opportunity to push harder in the exercise zones.
Segments to Improve:
Wall Balls: Melissa's performance in Wall Balls was significantly slower than average. To improve, she should focus on enhancing her lower body strength and muscular endurance. Squats, thrusters, and medicine ball throws can help build the required power. Practicing wall balls with varying weights and heights can also improve her technique and stamina for this segment.
Sled Pull: The Sled Pull segment was another area where Melissa lagged. Implementing compound movements like deadlifts, rows, and pull exercises can increase her pulling strength. Additionally, incorporating specific sled pull training with progressive overload will directly improve her efficiency and speed in this task.
Burpees Broad Jump: To better her time in Burpees Broad Jump, Melissa should work on plyometric exercises to enhance her explosive power and agility. Box jumps, broad jumps, and burpees should be a staple in her routine, focusing on form and landing to increase efficiency.
Sandbag Lunges: Improvement in Sandbag Lunges can be achieved by strengthening the core, glutes, and legs. Lunges with varying weights, step-ups, and sandbag-specific drills will help build the necessary endurance and stability for this segment.
Race Strategies:
Optimizing Pacing: Melissa should work on finding a sustainable pace that allows her to utilize her running strength without compromising her performance in strength exercises. Interval training that mimics the race's structure, alternating between running and strength exercises, can help her body adapt to the shifts in intensity.
Technique Focus: For the segments identified for improvement, focusing on technique can significantly reduce exertion and improve times. Technique workshops or sessions with a coach specializing in these areas can provide insights and adjustments that make a substantial difference.
Energy Management: Understanding when to push hard and when to conserve energy is crucial. Melissa should practice race simulations that include all segments to better understand her energy expenditure and how to distribute her effort evenly throughout the race.
Transition Efficiency: Although Melissa's Roxzone time suggests good transition efficiency, continuous practice on quick transitions between running and exercises can shave off precious seconds. This includes setting up for exercises like Wall Balls and Sled Pulls more effectively to minimize downtime.
By focusing on these areas of improvement and implementing the suggested strategies, Melissa Hodson has the potential to significantly enhance her performance in future HYROX races. Consistent training, technique refinement, and strategic race planning will be key to her success.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Women