Grohovaz Melanie Hyrox Result

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 715 similar athletes.

Performance Highlights

AUS AUS Flag Women 50-54 #165018 01:44:12 5th in AG | Top 62.5% 181st | Top 82.6%
-00:20
52:12
Run Total
-00:02
06:31
Avg. Lap
+00:15
05:54
Best Lap
-01:49
41:21
Workout Total
-00:13
05:10
Avg. Workout
+02:08
10:42
Roxzone

Race Summary

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 715 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 715 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Grohovaz Melanie'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 Grohovaz Melanie'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 715 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 Grohovaz Melanie'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 Grohovaz Melanie'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 02:30. Check the detail of the improvement plan below.

01:20 Potential Improvement 53.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:20 06:57 to 05:37 53.3%
Run Total 00:56 52:12 to 51:16 37.3%
Farmers Carry 00:13 02:43 to 02:30 8.7%
Sled Push 00:01 03:08 to 03:07 0.7%
Ski Erg 00:00 05:10 to 05:10 0.0%
Sled Pull 00:00 05:44 to 05:44 0.0%
Burpees Broad Jump 00:00 07:07 to 07:07 0.0%
Rowing 00:00 05:10 to 05:10 0.0%
Wall Balls 00:00 05:22 to 05:22 0.0%

Splits Time

Grohovaz Melanie Perfect Race
Splits Total Average Total
Running 1 07:09 00:00 05:36 +01:33 00:00 +00:00
Ski Erg 05:10 07:09 05:23 -00:13 05:36 +01:33
Running 2 05:54 12:19 06:09 -00:15 10:59 +01:20
Sled Push 03:08 18:13 03:06 +00:02 17:08 +01:05
Running 3 08:23 21:21 06:33 +01:50 20:14 +01:07
Sled Pull 05:44 29:44 06:44 -01:00 26:47 +02:57
Running 4 06:03 35:28 06:34 -00:31 33:31 +01:57
Burpees Broad Jump 07:07 41:31 07:40 -00:33 40:05 +01:26
Running 5 06:08 48:38 06:47 -00:39 47:45 +00:53
Rowing 05:10 54:46 05:42 -00:32 54:32 +00:14
Running 6 06:14 59:56 06:40 -00:26 01:00:14 -00:18
Farmers Carry 02:43 01:06:10 02:34 +00:09 01:06:54 -00:44
Running 7 06:14 01:08:53 06:39 -00:25 01:09:28 -00:35
Sandbag Lunges 06:57 01:15:07 05:51 +01:06 01:16:07 -01:00
Running 8 06:10 01:22:04 07:30 -01:20 01:21:58 +00:06
Wall Balls 05:22 01:28:14 06:10 -00:48 01:29:28 -01:14
Roxzone 10:42 01:44:12 08:34 +02:08 01:44:12
Based on 715 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Melanie Grohovaz delivered an impressive performance in the 2024 Perth Hyrox race, securing an overall rank of 181, placing her in the top 26% of all participants, and a rank of 5th in her age group, putting her in the top 15% of her peers. Her total running time was 52 minutes and 12 seconds, which was 1 minute and 4 seconds faster than the average, indicating a strong runner profile. However, her initial start was slower than average, as seen in Running 1 and Running 3, suggesting a slightly conservative start. Nonetheless, she showed consistent improvement in subsequent running segments, highlighting her ability to accelerate and maintain pace effectively.

Segments to Improve

  • Roxzone: Melanie's Roxzone time was 2 minutes and 18 seconds slower than average, indicating potential areas for improvement in transitions. To enhance transition efficiency, Melanie should incorporate high-intensity interval training (HIIT) that simulates race conditions. Exercises: Practice rapid transitions between different exercises, focusing on minimizing downtime. Perform drills such as quick gear changes and dynamic stretching to improve agility and readiness.
  • Sandbag Lunges: This segment was 1 minute and 6 seconds slower than average. Enhancing lower body strength and endurance can lead to improvements. Exercises: Incorporate weighted lunges, step-ups, and single-leg squats into her routine. Emphasize proper form to ensure knee alignment and core engagement to increase efficiency.
  • Sled Push: While on par with the average, there's room for improvement. Focus on building power and strength through sled push variations and leg press exercises. Emphasize explosive starts and maintaining momentum.
  • Farmers Carry: This was slightly slower than average. Improve grip strength and core stability with farmer's walks, deadlifts, and planks. Practice with varied weights to enhance endurance.
  • Wall Balls: Melanie's time was slightly faster than average but could be improved further. Focus on upper body strength and coordination with medicine ball throws and shoulder presses. Ensure proper squat depth and explosive upward thrust.

Race Strategies

  • Start with Controlled Pacing: Begin the race with a slightly faster pace to avoid falling behind initially, focusing on efficient breathing and maintaining energy reserves for later stages.
  • Efficient Transitions: Practice quick transitions between exercise zones to reduce Roxzone times. Consider visualizing the next segment during the current one to mentally prepare for a swift change.
  • Energy Conservation for Strength Segments: Since running is a strong suit, Melanie should conserve energy during running segments to focus more on strength-based exercises like Sandbag Lunges and Sled Push.
  • Progressive Running Acceleration: Given her strong running performance, Melanie should aim for a negative split in her running segments, gradually increasing her pace to finish strong.
Similar Athletes
Roß Sonja 2022 Essen 01:44:41
Garland Louise 2024 Melbourne 01:43:48
Lawton Sarah 2023 Birmingham 01:43:46
Duthoit Elodie 2023 Rotterdam 01:44:08
Hodges Gabriela 2023 London 01:44:23
Harvey Kimberley 2022 Birmingham 01:44:33
Nino Jennifer 2024 Dallas 01:43:59
Montes De Oca Daniela 2024 Mexico City 01:43:57
Schwartzman Becky 2021 New York 01:44:03
Woodward Sarah 2022 London 01:44:31

Measure Your Performance Against Top Athletes

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