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
759 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 759 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 759 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Strautins Sally'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 Strautins Sally'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 759 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 Strautins Sally'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 Strautins Sally'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
05:22.
Check the detail of the improvement plan below.
Based on 759 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Sally Strautins had a strong performance in the 2024 Sydney Hyrox race, ranking in the top 26% overall and top 25% in her age group. Her overall time was 01:42:24. Despite being slightly slower than average in total running time, she excelled in strength-based activities, such as the Ski Erg and Sled Push, indicating a strength-oriented profile. The initial running segments suggest she started at a balanced pace, but there was a noticeable decline in speed in later running segments, possibly indicating fatigue.
Segments to Improve
Total Running Time: Sally's total running time was 01:23 slower than average. To enhance her running efficiency, incorporating interval training and tempo runs can improve her stamina and speed. Specific exercises: 400m intervals at race pace with short recovery periods, and weekly long runs to build endurance.
Burpees Broad Jump: At 00:53 slower than average, this is a key area for improvement. Focus on explosive strength and agility training. Specific exercises: Box jumps, burpee sets with a focus on minimizing transition time, and plyometric drills to enhance power and speed.
Roxzone: Being 00:10 slower than average here suggests room for improvement in transitions. Practice quick transitions between exercises to minimize rest time. Specific techniques: Transition drills that simulate race conditions, such as moving rapidly between different exercise stations.
Sandbag Lunges: 00:39 slower than average indicates a need for improved leg strength and balance. Specific exercises: Weighted lunges, stability exercises, and functional strength workouts focused on balance and core stability.
Sled Pull: Although she was 00:32 faster than average, further improvement in this segment could optimize her performance. Specific exercises: Enhance grip strength and back muscles with exercises like deadlifts and rows.
Race Strategies
Start with Controlled Pacing: Begin the race at a steady pace to conserve energy for later stages. This can help avoid fatigue in the final running segments.
Efficient Transitions: Focus on reducing time spent in the Roxzone. Practice quick transitions during training to ensure minimal rest between exercises during the race.
Focus on Compromised Running: Train with compromised running scenarios, where you immediately transition from strength exercises to running, to simulate race conditions and improve performance.
Strength-Endurance Balance: Given her strength profile, maintain a balance between running and strength training to ensure overall improvement in race performance.