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
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 Young Fiona'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 Fiona'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 Young Fiona'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 Fiona'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
04:31.
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:
Fiona Young's performance in the 2024 Sports Direct HYROX London places her solidly in the top third of both her age group and the overall field, a commendable achievement considering the broad and competitive field. Her total running time was 00:44:01, which is 00:23 faster than average, indicating a strong running profile. However, her performance in the Burpees Broad Jump suggests an area for significant improvement. Fiona's pacing appeared to start slower in the initial running segment but improved dramatically towards the end, suggesting potential issues with pacing or initial endurance. Her performance leans towards a hybrid profile with a slight edge in running, indicated by her faster total running time compared to the average.
Segments to Improve:
Burpees Broad Jump: Fiona's time was notably slower than average in this segment. Focusing on plyometric and explosive strength training can help. Exercises such as box jumps, squat jumps, and plyometric push-ups will build explosive power. Practicing the specific technique of the broad jump combined with a burpee will also be beneficial, focusing on minimizing ground contact time and maximizing jump distance. Incorporating interval training with high-intensity burpees can improve both speed and endurance for this challenging segment.
Sled Pull: Though Fiona's performance was slightly faster than average, there's still room for improvement. Strength training focused on the posterior chain muscles, such as deadlifts, kettlebell swings, and pull-throughs, can enhance her sled pull efficiency. Implementing sled pull drills with varying weights and distances can also improve technique and endurance specific to this challenge.
Sandbag Lunges: Fiona was slightly faster than average but to further improve, she should focus on lower body strength and stability. Lunges with weight variations, step-ups, and Bulgarian split squats will increase leg strength and balance. Sandbag-specific workouts, including carrying and lunging over distances, will also provide functional strength applicable to this segment.
Race Strategies:
Improved Pacing: Given Fiona's tendency to start slower and finish stronger, working on a more consistent pacing strategy could yield overall time improvements. Interval training that mimics the race's structure, alternating between running and strength exercises, can help her find a sustainable pace that maximizes her performance across all segments.
Transition Efficiency: Fiona's Roxzone time, while faster than average, indicates that there is still potential for improvement in transition times between exercises. Practicing quick transitions in training, focusing on reducing rest times and efficiently moving from one exercise to the next, will help shave seconds off her overall time.
Strength Training Emphasis: Although Fiona demonstrates a good running base, incorporating more targeted strength training, especially focusing on areas identified for improvement, will enhance her performance in the strength segments of the race. A balanced approach between running and strength training will ensure she maintains her running prowess while becoming more competitive in strength-focused challenges.
By addressing these specific areas of improvement with targeted training and strategic race planning, Fiona Young has the potential to significantly enhance her performance in future HYROX races. The combination of strength, endurance, and efficiency in both physical and transitional aspects of the race will be key to achieving higher rankings and setting new personal bests.