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.
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 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.
Based on 902 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Leo Linda'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 Leo Linda'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 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 Leo Linda'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 Leo Linda'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
03:59.
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
Linda Leo delivered a commendable performance at the 2024 Melbourne Hyrox race, securing an overall rank of 482, placing her in the top 26% of participants. Notably, she ranked 64th in her age group (16-24), which places her in the top 47%. Her overall time of 01:39:42 reflects a strong effort, though there are areas for improvement. The total running time of 00:52:36 was 01:22 slower than the average, indicating that her running could be enhanced. This suggests that Linda exhibits a strong hybrid profile, with proficiency in both strength and endurance segments, yet with room to improve her running efficiency. Linda's pacing showed that she started the race at a good pace but gradually slowed down, especially in later running segments, suggesting a potential need for better energy management throughout the race.
Segments to Improve
Running Performance:
Linda's total running time was slightly slower than average. To improve her running performance, she should focus on building her aerobic capacity and endurance. Incorporating interval training and tempo runs into her routine could be beneficial. Specific exercises include:
Interval Training: Alternate between high-intensity sprints and recovery jogs. Example: 5x400m sprints at 85-90% effort, with 200m recovery jogs.
Tempo Runs: Run at a comfortably hard pace for 20-30 minutes to improve lactate threshold.
Roxzone Transitions:
Linda's Roxzone time was slower than average, indicating potential inefficiencies in transitions. Drills to enhance this include:
Transition Drills: Practice quickly moving between different exercises without resting. Set up a mini circuit mimicking race conditions, focusing on smooth transitions.
Full-Body Circuits: Include exercises like burpees, kettlebell swings, and jump squats to enhance overall fitness and reduce transition times.
Sandbag Lunges, Sled Pull, and Farmers Carry:
These segments showed potential for improvement. Linda should work on lower body strength and grip endurance. Recommended exercises include:
Weighted Lunges and Bulgarian Split Squats: Focus on form and gradually increase weight to build strength.
Sled Drags and Pulls: Incorporate sled work into her routine to simulate race conditions.
Grip Strength Work: Use farmer's walks, dead hangs, and plate pinches to improve grip endurance.
Race Strategies
Energy Management:
Linda should focus on maintaining a steady pace throughout the race to avoid fatigue in later segments. Practicing even pacing in training can help her manage energy levels more efficiently during the race.
Transition Efficiency:
By refining transition techniques, Linda can save valuable time. Practicing quick transitions in training will help her become more efficient on race day.
Compromised Running Training:
Incorporate compromised running drills, where she performs a strength exercise followed immediately by a run. This will help her adapt to the fatigue experienced during transitions in the race.