Dive into this athlete’s performance at 2024 Birmingham 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
723 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 723 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 723 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Jones Nicole'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 Jones Nicole'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 723 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 Jones Nicole'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 Jones Nicole'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
04:10.
Check the detail of the improvement plan below.
Based on 723 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Nicole Jones demonstrated a commendable performance in the HYROX 2024 Birmingham race, ranking in the top 24% overall and top 29% in her age group. Particularly impressive was her total running time, which was 4 minutes and 38 seconds faster than average, indicating a strong running profile. However, her Roxzone performance was slower than average, suggesting a need to improve overall fitness and transition times.
Her pacing during the race appeared to be well managed, with the majority of her running splits being faster than average. Notably, her performance in the first running segment was slower than average, suggesting that she may have started the race at a slower pace before gradually picking up speed. This strategy can be beneficial in long-distance endurance events to conserve energy for later stages.
Segments to Improve:
Burpees Broad Jump: Nicole's time in this segment was significantly slower than the average, placing her in the 89th percentile. To improve, she should incorporate plyometrics and strength training into her routine, focusing on explosive movements and core strength. She could also benefit from broad jump drills and practice sets of burpees to build endurance.
Roxzone: This segment was also slower than the average, suggesting that Nicole took more time to rest or transition between exercises. High intensity interval training (HIIT) can be beneficial in improving overall fitness and reducing transition times. Nicole should also practice transitioning quickly between different exercises to improve her Roxzone performance.
Wall Balls: Nicole's performance in this segment was slower than the average, indicating a potential weakness in lower body strength and power. Incorporating more squats, lunges, and functional strength exercises into her training may help improve her performance.
Sandbag Lunges and Farmers Carry: These segments were slower than the average, suggesting a need to improve lower body strength and grip strength respectively. Nicole could benefit from incorporating lunges with weights and grip strengthening exercises into her training routine.
Race Strategies:
Considering Nicole's strong running profile, she should aim to maintain her pace or even push slightly harder during the running segments to capitalize on her strength. However, she should also ensure she has enough energy left for the strength-based workouts, as they appear to be her weaker areas.
Given her slower start in the first running segment, Nicole could try starting off at a slightly faster pace to shave off some time. However, she should be careful not to start too fast and risk burning out early.
Finally, Nicole should focus on quick and efficient transitions between exercises to reduce her Roxzone time. This could include practicing the movements and transitions of the exercises in the order they appear in the race.