Dive into this athlete’s performance at 2024 Fort Lauderdale 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 Malave Karennie'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 Malave Karennie'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 Malave Karennie'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 Malave Karennie'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
05:19.
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:
Karennie Malave demonstrated a strong overall performance in the 2024 Fort Lauderdale HYROX race, finishing in the top 15% of all athletes and top 19% within her age group. Her proficiency in strength-based exercises, notably the Sled Push and Burpees Broad Jump, where she significantly outperformed the average, highlights her strength-oriented profile. However, her total running time was 03:23 slower than average, indicating a potential area for improvement. The pacing analysis suggests that Karennie might have started too slowly in her initial running segments, as her best running lap was significantly faster than her first. This points towards a need for pacing strategy adjustments and possibly more focus on running endurance and speed work to complement her strength capabilities.
Segments to Improve:
Running Segments: Karennie's total running time was slower than average, indicating that running is a critical area for improvement. Specifically, she should incorporate interval training sessions to improve speed and endurance. Workouts like 400m repeats at a fast pace with equal rest periods, and longer tempo runs at a sustained challenging pace, will enhance her running efficiency. Additionally, incorporating hill sprints and stair workouts can build power, improving her running economy.
Rowing: With rowing being slightly slower than average, focusing on technique and power generation can yield improvements. Drills emphasizing strong, consistent strokes and maintaining a steady pace can enhance performance. Incorporating power row intervals, where Karennie rows at maximum effort for 1 minute followed by 2 minutes of light rowing, can improve both her strength and cardiovascular endurance.
Roxzone: The Roxzone time indicates Karennie could benefit from improved transition times and overall fitness. Circuit training that mimics the race's structure, moving quickly between different exercise stations with minimal rest, can enhance her ability to maintain performance levels between exercises. Practicing specific transition drills, focusing on quickly moving from running to strength exercises and vice versa, will also be beneficial.
Race Strategies:
Pacing: Karennie should focus on starting her runs at a more conservative pace, gradually increasing her speed as the race progresses. This approach can help conserve energy for the latter stages of the race and prevent early fatigue. Using a running watch to keep track of her pace in real-time can aid in maintaining the desired pace throughout the race.
Strength and Running Balance: Given her strength-oriented profile, Karennie should balance her training to include more running-focused sessions without neglecting her strength training. This includes allocating specific days for running training and others for strength, ensuring a holistic approach to improve both aspects equally.
Transitions: Improving transition times between exercises is crucial. Practicing quick changes from running to strength exercises during training sessions can help reduce Roxzone times. Setting up a mini-circuit that simulates the race's structure, focusing on swift and efficient transitions, can be particularly effective.
By concentrating on these identified areas and implementing the suggested strategies and exercises, Karennie Malave can turn her weaknesses into strengths and potentially achieve even higher placements in future HYROX races.