Dive into this athlete’s performance at 2024 Sydney 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 Knott Chelsea'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 Knott Chelsea'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 Knott Chelsea'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 Knott Chelsea'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
06:30.
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
Chelsea Knott delivered a commendable performance at the 2024 Sydney HYROX race. Finishing in the top 8% overall and top 10% in her age group, her overall time was 01:22:24. Despite a slower total running time (02:30 slower than average), she excelled in strength-related segments such as Sled Push, Wall Balls, and Farmers Carry, showcasing a strong strength profile. Chelsea demonstrated an aggressive start, indicated by her significantly faster first running segment compared to the average. However, subsequent running segments were consistently slower, suggesting that she might benefit from pacing strategies to maintain performance throughout the race.
Segments to Improve
Sled Pull:
Chelsea's performance in the Sled Pull was 01:11 slower than average, ranking in the 90th percentile. To enhance this segment, she should focus on improving her pulling strength and technique. Recommended exercises include:
Heavy Sled Drags: Incorporate heavy sled drags into her routine to build leg and core strength.
Core Strengthening: Engage in exercises like planks and Russian twists to improve core stability during pulls.
Grip Strength Drills: Utilize farmer's walks and dead hangs to enhance grip strength, which is crucial for sled pulls.
Running:
With a total running time of 00:45:35, Chelsea's running was a significant area for improvement. Specific strategies include:
Interval Training: Implement high-intensity interval training (HIIT) to improve speed and endurance.
Tempo Runs: Conduct regular tempo runs to enhance aerobic capacity and pacing.
Compromised Running Drills: Practice running immediately after strength exercises to simulate race conditions and improve transition efficiency.
Burpees Broad Jump:
Though not the highest priority, her performance here was slightly slower than average. Suggested improvements include:
Plyometric Training: Incorporate box jumps and squat jumps to improve explosive power.
Burpee Form Drills: Focus on maintaining a consistent rhythm and minimizing rest between jumps.
Race Strategies
Pacing Strategy: Chelsea should aim for a more consistent pace across all running segments. Starting with a moderate pace and gradually increasing intensity can help conserve energy for later stages.
Transition Efficiency: Although her Roxzone time was faster than average, further improving transition speed can provide additional time savings. Practice quick transitions between exercises in training.
Mental Preparation: Develop a strong mental strategy to maintain focus and motivation, especially in the latter stages of the race where performance typically wanes.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Women