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
1000 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 1000 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 1000 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Poland Stephanie'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 Poland Stephanie'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 1000 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 Poland Stephanie'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 Poland Stephanie'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
04:59.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Stephanie Poland delivered a commendable performance at the 2024 Melbourne Hyrox event, securing an overall rank of 426, which places her in the top 23% of 1801 athletes. Within her age group (25-29), she ranked 96th, placing her in the top 29% out of 326 athletes. Although her total running time was 59 seconds slower than average, indicating room for improvement in running endurance, she demonstrated exceptional strength in exercises such as the Sled Push and Sled Pull, where she ranked in the top 6% and 4% respectively. Her initial pacing was slightly slower but improved through the first four running segments, suggesting a strategic start. Overall, her profile leans towards strength, with potential to develop a more balanced hybrid approach.
Segments to Improve
Total Running Time: Given her overall running performance was slower than average, focusing on run-specific training is crucial. Incorporate interval training and tempo runs to improve speed and endurance. Consider long-distance runs to build stamina and shorter, high-intensity runs to increase pace.
Wall Balls: This segment was significantly slower, indicating a need for improved upper and lower body coordination and strength. Incorporate wall ball exercises into regular workouts, focusing on maintaining a steady rhythm. Strength train with squats and overhead presses to build the necessary muscle endurance.
Roxzone: Transition times were slower, suggesting the need for better transition efficiency. Practice quick transitions in training sessions, simulating race conditions. Work on exercises like burpees and agility drills to enhance swift movement between exercises.
Burpees Broad Jump: This segment showed a slower time, indicating a need for increased explosive power. Implement plyometric training, focusing on exercises like box jumps and burpee variations to improve power and reduce time.
Sandbag Lunges: Improvement in this segment requires enhanced lower body endurance and balance. Include lunges and sandbag carries in workouts, ensuring proper form and stability. Strengthen hip flexors and quads with targeted exercises.
Race Strategies
Pacing: Consider adopting a more consistent pacing strategy. Start slightly conservatively to conserve energy and maintain a steady pace throughout the running segments. Use the initial kilometers to settle into a rhythm before gradually increasing speed.
Transition Efficiency: Focus on optimizing transition times to reduce overall roxzone duration. Practice swift transitions in training and plan a clear mental strategy for each transition to ensure quick movement and minimal downtime.
Strength Utilization: Leverage your strength in exercises like the sled push and pull to gain time over competitors. Ensure these segments are executed with maximum efficiency to capitalize on your natural strengths.
Compromised Running: Train under fatigue to simulate race conditions. Post-exercise runs should be incorporated to adapt the body to running after strength exercises, ensuring smoother transitions during the actual race.