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
345 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 345 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 345 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Young Emma'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 Young Emma'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 345 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 Young Emma'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 Young Emma'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
08:42.
Check the detail of the improvement plan below.
Based on 345 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Emma Young demonstrated a balanced profile as an athlete in the 2024 Sports Direct HYROX London, with her performance indicating strengths in both endurance and strength exercises but with room for improvement in certain areas. Her total running time was slower than average, suggesting a need for enhanced endurance training. However, Emma excelled in exercises like the Ski Erg, Sled Push, Rowing, and Wall Balls, showing her strength and technique efficiency in these areas. Analysis suggests that Emma started the race at a pace that was slightly too fast compared to the average, which might have affected her endurance in later segments. Emma has a hybrid profile with potential leaning towards strength exercises, indicating that focusing on running endurance and specific technique improvements in weaker areas could elevate her overall performance.
Segments to Improve:
Run Total: Emma's total running time was notably slower than average, indicating a need for focused endurance training. Incorporating interval training, such as 400m repeats with rest intervals, and tempo runs can help improve her running pace and endurance. Additionally, incorporating hill sprints and long, slow distance runs into her weekly training can enhance her aerobic capacity and running efficiency.
Burpees Broad Jump: This segment was significantly slower, suggesting a need for improvement in explosive strength and coordination. Emma should focus on plyometric exercises like box jumps, squat jumps, and lunge jumps to increase her explosive power. Practicing burpees separately, focusing on form and efficiency, before combining them with broad jumps can also help improve her performance in this segment.
Sled Pull: Although Emma performed above average in this segment, there's still room for improvement. Strengthening her posterior chain muscles through deadlifts, kettlebell swings, and pull-throughs can enhance her ability to effectively pull heavy weights. Incorporating sled pull drills with incrementally heavier weights can also directly improve her performance in this area.
Farmers Carry: Emma was faster than average but can further improve her grip strength and endurance. Exercises like heavy farmer's walks, dead hangs, and grip squeezes can enhance her ability to maintain a strong grip over longer distances. Also, incorporating core strengthening exercises will help maintain posture and efficiency during the carry.
Race Strategies:
Pacing: Emma should aim for a more conservative start to conserve energy for the latter stages of the race. By dividing the race into thirds and planning to gradually increase her pace throughout, she can ensure a stronger finish and potentially improve her overall time.
Transitions: Reducing time in the roxzone indicates a need for smoother transitions between exercises. Practicing quick changes from running to strength exercises in training can help minimize fatigue and maintain a steady pace throughout the race.
Strength Endurance: Focusing on training that combines strength exercises with cardiovascular elements can help improve Emma's hybrid profile. Circuit training that includes a mix of strength and endurance exercises can mimic race conditions and improve her overall performance.
Recovery: Implementing a structured recovery plan including proper nutrition, hydration, and active recovery sessions will be crucial for Emma to sustain her training intensity and improve race performance.
By focusing on these targeted improvements and implementing strategic race strategies, Emma Young has the potential to significantly enhance her performance in future HYROX races.