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
902 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.
Chart
Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 0 to 99.
End of interactive chart.
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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 166 to 552.
End of interactive chart.
Based on 902 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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 0 to 556.
End of interactive chart.
Based on 902 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Hua Hanna'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 Hua Hanna's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
Chart
Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -512 to 454.
End of interactive chart.
Based on 902 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 Hua Hanna'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.
Chart
Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 0 to 937.
End of interactive chart.
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 Hua Hanna'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
05:03.
Check the detail of the improvement plan below.
Based on 902 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Hanna, you crushed it out there! With an overall time of 01:39:42, ranking 560th out of 1396 athletes, you landed in the top 40%. Not too shabby! Your total running time of 00:46:34 is impressive, clocking in 03:56 faster than average, showcasing your strong runner profile. However, your pacing strategy needs a bit of fine-tuning. You started off like a rocket with your first lap at 00:02:46, which is fantastic, but it looks like the speed caught up to you later in the race. The second running segment was a significant slow down at 00:09:12, indicating that you may have pushed too hard initially, which impacted your endurance in the latter stages. Remember, it’s not a sprint; it’s a Hyrox! 🏃♀️💨
Segments to Improve:
Sled Pull (00:09:16): This segment was your slowest at 02:46 slower than average. To improve, focus on deadlifts and sled pulls in your training. Incorporate heavy sled pulls with proper form, ensuring you're driving through your heels and using your legs effectively. Try doing 5 sets of 20 meters at a challenging weight, resting adequately between sets.
Wall Balls (00:06:23): At 00:40 slower than average, this segment could use a boost. Work on your technique to ensure you're using your legs to drive the ball up and not just relying on your arms. Practice 3 sets of 10-15 reps, focusing on a full squat and explosive upward movement. Add some fatigue training by performing wall balls after running drills to simulate race conditions.
Farmers Carry (00:03:04): Your time was 00:37 slower than average. Strengthen your grip and core by adding farmer's carries into your routine. Try doing 4 sets of 40 meters with heavy kettlebells or dumbbells. Keep your shoulders back and your core tight to improve stability.
Rowing (00:06:02): This was a tough segment as well, being 00:25 slower than average. Focus on your rowing technique; ensure you’re using a strong leg drive and not over-pulling. Incorporate interval training on the rower, such as 30 seconds of max effort followed by 1 minute of rest, for a total of 15 minutes.
Race Strategies:
Pacing: Start strong but save energy for the end. Aim for a consistent pace across all running segments. Consider using a metronome app to help maintain a steady rhythm.
Transitions: Your roxzone time of 00:15:28 is pretty steep, being 07:25 slower than average. Practice smoother transitions between exercises. Set up mock races where you focus solely on minimizing downtime and practice your transitions, treating them like mini workouts.
Mindset: Keep reminding yourself that discomfort is part of growth. As David Goggins says, “It’s not about the pain you feel. It’s about how you manage that pain.” Embrace the grind, and don’t let fatigue dictate your performance.
Conclusion:
Hanna, you have a solid foundation to build on! Your ability to run fast is a significant advantage, but to conquer Hyrox, you need to fine-tune your strength and transition strategies. Remember, it’s a hybrid race, and building that balance is key. Keep pushing your limits, and don't forget to have fun! You’re already part of the top 40%, which is a testament to your hard work. Keep your head up, stay focused, and tackle those weaknesses like a beast! 💪💥
In the wise words of Jocko Willink, “Discipline equals freedom.” The more disciplined you are in training, the freer you'll be on race day to unleash your potential. Let’s crush the next one, Hanna! I believe in you! The Rox-Coach is here to support your journey! 🏆