Dive into this athlete’s performance at 2024 Manchester 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
18 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 18 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 18 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Ryan Helen'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 Ryan Helen'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 18 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 Ryan Helen'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 Ryan Helen'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
36:12.
Check the detail of the improvement plan below.
Based on 18 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Helen Ryan exhibited a commendable performance in the 2024 Manchester Hyrox race, finishing in the top 31% of all athletes and within her age group. This achievement underscores her dedication and training regimen's effectiveness. Notably, her strongest performances were in the Burpees Broad Jump and the Farmers Carry, indicating a solid strength base and explosive power. However, her overall running time was slightly slower than average, suggesting a potential area for improvement. Helen demonstrated a hybrid profile, excelling in strength exercises but facing challenges in sustained running performance and some strength-based exercises like the Wall Balls. The pacing analysis indicates that she might have started the running segments at an aggressive pace, as evidenced by a faster first running lap but slower times in subsequent running segments, particularly towards the race's latter half.
Segments to Improve:
Wall Balls: Helen's Wall Balls segment was significantly slower than average, indicating a need for improvement in endurance and technique. To enhance performance, focus on high-rep wall ball sets to improve muscular endurance. Incorporate squat strength training, including back squats and overhead presses, to build the necessary leg and shoulder strength. Practice wall ball shots with a focus on form, aiming for consistency in depth and height of throws.
Running Segments (5, 7, and Total Running Time): The slower running times, particularly in segments 5 and 7, suggest a need for improved endurance and pacing strategy. Include interval training in your regimen, alternating between high-intensity sprints and recovery jogs, to enhance cardiovascular endurance. Long, steady-state runs will also build overall running endurance. Focus on running form workshops or sessions to ensure efficiency in movement, potentially reducing fatigue over long distances.
Sled Pull: The slower time in the Sled Pull segment could indicate a need for focused strength training. Incorporate exercises like deadlifts, farmer's walks, and sled drags/pulls into your routine to build the specific muscles involved in this task. Practicing the actual sled pull with incremental weight can also help improve technique and strength.
Rowing: To improve rowing times, focus on both technique and cardiovascular endurance. High-intensity interval training (HIIT) on the rowing machine can help build stamina, while technique drills focusing on power application and stroke efficiency can improve overall performance. Consider sessions with a rowing coach to refine technique.
Race Strategies:
Pacing Strategy: Given the analysis of Helen's performance, particularly her running, a more conservative start could conserve energy for a stronger finish. Breaking down the race into segments and setting target paces based on training performances can help manage exertion levels more effectively.
Transition Efficiency (Roxzone): While Helen's Roxzone time was faster than average, indicating good transition efficiency, continuous focus on minimizing rest and optimizing movement between exercises can shave off valuable seconds. Practice transitions during training sessions to make them smooth and efficient.
Strength and Endurance Balance: Helen's training should maintain a balance between strength and endurance training, focusing on her identified weaker segments. Tailoring the week's training to include dedicated days for running, strength, and combined workouts can ensure comprehensive development.
Nutrition and Recovery: Adequate nutrition and recovery strategies are crucial for performance improvement and injury prevention. Ensure a diet rich in proteins, healthy fats, and carbohydrates to support training demands. Incorporate active recovery and rest days into the training plan to allow for muscle repair and growth.
By focusing on these specific areas of improvement and implementing the suggested strategies, Helen has the potential to significantly enhance her performance in future races.