Dive into this athlete’s performance at 2024 Perth 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 Duncan Alyssa'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 Duncan Alyssa'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 Duncan Alyssa'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 Duncan Alyssa'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
02:36.
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
Alyssa Duncan delivered a commendable performance in the 2024 Perth Hyrox race, securing an overall rank of 108 and placing in the top 15% of all competitors. Within her age group, she ranked 29th, showcasing her competitive edge. Her total running time of 00:45:07 was notably 01:17 faster than average, suggesting a strong running profile. However, the first running segment was significantly slower than average, indicating a slower start. As the race progressed, her running times improved consistently, which might suggest either a strategic pacing or an initial pacing error. Her proficiency in strength-based exercises such as the Sled Push and Wall Balls is impressive, suggesting a balanced athletic capability with a slight edge in endurance running.
Segments to Improve
Roxzone (00:09:38; 02:59 slower than average): The transition time between exercise zones was a significant area for improvement. To enhance transition efficiency, Alyssa should focus on high-intensity interval training (HIIT) to boost cardiovascular endurance and simulate rapid transitions. Circuit training with minimal rest between exercises can also mimic race conditions, fostering quicker recovery and transition times.
Sandbag Lunges (00:06:05; 01:22 slower than average): This segment was notably slower than her peers. To address this, Alyssa should incorporate lunges with varying weights and stability exercises into her routine. Focus on hip and knee stability, using exercises like single-leg squats and Bulgarian split squats. Practicing sandbag lunges under fatigue post-running simulations can also help improve her compromised strength performance.
Sled Pull (00:06:17; 00:31 slower than average): Enhancing sled pull performance requires improving upper body and core strength. Exercises such as bent-over rows, pull-ups, and planks should be integrated into her training. Additionally, practicing sled pulls with varying resistance and under fatigue can help simulate race conditions.
Race Strategies
Start Pacing: Begin the race with a more balanced pace to avoid the slower start observed in Running 1. Implement practice runs where the initial pace is controlled and gradually builds up to simulate race conditions.
Efficient Transitions: Focus on minimizing time spent in the Roxzone. Practice transitioning quickly from one exercise to the next in training, perhaps through time-bound circuit drills, which could significantly reduce overall race time.
Compromised Running Training: Regularly engage in compromised running training, where running is performed immediately after strength exercises. This will help Alyssa manage fatigue better and maintain her running speed post-intensive exercises, improving overall race performance.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Women