Dive into this athlete’s performance at 2024 Amsterdam 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
236 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 236 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 236 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Pal Rilana'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 Pal Rilana'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 236 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 Pal Rilana'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 Pal Rilana'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
11:32.
Check the detail of the improvement plan below.
Based on 236 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Rilana Pal delivered a commendable performance in the 2024 Amsterdam Hyrox race, securing an overall rank of 1016, placing her in the top 32% of participants. Notably, she excelled in several strength-based exercises, such as the Sled Push and Sandbag Lunges, showcasing her strong strength profile. However, her total running time was 5:19 slower than the average, indicating an area for improvement. Her running splits suggest a tendency to start at a moderate pace but struggle in the mid-race segments, suggesting potential fatigue or pacing issues. Overall, Rilana demonstrates a strong hybrid profile with notable strengths in specific strength exercises but would benefit from enhanced endurance and running performance.
Segments to Improve
Total Running Time: Given the total running time is slower than average, Rilana should focus on improving her running endurance and pacing. Consider incorporating interval training and tempo runs to enhance aerobic capacity and speed. Regular long runs will also build endurance, helping her maintain a consistent pace throughout the race.
Sled Pull: This segment was significantly slower than average, indicating a need for improved technique and strength endurance. Focus on building upper body and core strength with exercises like pull-ups, bent-over rows, and deadlifts. Practice sled pull-specific drills, ensuring proper form to enhance efficiency and reduce fatigue during the event.
Roxzone: Although slightly faster than average, improving transition times could yield better overall performance. Practice quick transitions with targeted drills, such as setting up mock race scenarios where she can simulate transitions and focus on minimizing rest time between exercises.
Wall Balls: While slightly faster than average, there's room for improvement. Work on technique by ensuring optimal squat depth and release accuracy. Incorporate wall ball drills at varying weights to improve endurance and efficiency.
Race Strategies
Consistent Pacing: To avoid mid-race fatigue, Rilana should aim for a consistent pace from the start. Implement pacing strategies during training, such as negative splits, where the second half of the run is faster than the first.
Energy Conservation: Focus on conserving energy during transition zones and less intense exercises. Efficient breathing techniques and mindful pacing can help maintain stamina throughout the race.
Tactical Strength Deployment: Leverage her strength in exercises like the Sled Push and Sandbag Lunges to gain time, allowing for potential strategic rest periods in weaker segments.
Pre-Race Preparation: Develop a strong pre-race routine, including proper hydration, nutrition, and dynamic warm-ups, to ensure peak performance on race day.