Williams Jessica Hyrox Result

Dive into this athlete’s performance at 2023 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.

Performance Highlights

AUS AUS Flag Women 30-34 #150017 01:33:55 17th in AG | Top 68.0% 61st | Top 58.1%
+06:03
53:46
Run Total
+00:46
06:43
Avg. Lap
+00:29
05:42
Best Lap
-04:37
34:18
Workout Total
-00:34
04:17
Avg. Workout
-01:20
05:57
Roxzone

Race Summary

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 Williams Jessica'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 Williams Jessica'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 Williams Jessica'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 Williams Jessica'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 07:52. Check the detail of the improvement plan below.

06:51 Potential Improvement 87.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 06:51 53:46 to 46:55 87.1%
Sandbag Lunges 00:46 05:38 to 04:52 9.7%
Sled Pull 00:15 05:58 to 05:43 3.2%
Ski Erg 00:00 04:36 to 04:36 0.0%
Sled Push 00:00 02:12 to 02:12 0.0%
Burpees Broad Jump 00:00 04:27 to 04:27 0.0%
Rowing 00:00 05:10 to 05:10 0.0%
Farmers Carry 00:00 02:03 to 02:03 0.0%
Wall Balls 00:00 04:14 to 04:14 0.0%

Splits Time

Williams Jessica Perfect Race
Splits Total Average Total
Running 1 05:42 00:00 05:16 +00:26 00:00 +00:00
Ski Erg 04:36 05:42 05:11 -00:35 05:16 +00:26
Running 2 07:06 10:18 05:39 +01:27 10:27 -00:09
Sled Push 02:12 17:24 02:52 -00:40 16:06 +01:18
Running 3 06:06 19:36 05:59 +00:07 18:58 +00:38
Sled Pull 05:58 25:42 06:04 -00:06 24:57 +00:45
Running 4 08:17 31:40 06:00 +02:17 31:01 +00:39
Burpees Broad Jump 04:27 39:57 06:37 -02:10 37:01 +02:56
Running 5 06:49 44:24 06:10 +00:39 43:38 +00:46
Rowing 05:10 51:13 05:27 -00:17 49:48 +01:25
Running 6 06:19 56:23 06:03 +00:16 55:15 +01:08
Farmers Carry 02:03 01:02:42 02:22 -00:19 01:01:18 +01:24
Running 7 06:26 01:04:45 06:03 +00:23 01:03:40 +01:05
Sandbag Lunges 05:38 01:11:11 05:04 +00:34 01:09:43 +01:28
Running 8 07:03 01:16:49 06:33 +00:30 01:14:47 +02:02
Wall Balls 04:14 01:23:52 05:18 -01:04 01:21:20 +02:32
Roxzone 05:57 01:33:55 07:17 -01:20 01:33:55
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Jessica Williams had a strong performance in the 2023 Sydney HYROX race, finishing in the top 17% of 342 athletes and in the top 21% of her age group. Her overall time of 01:33:55 was solid, but there are areas where she can focus on to improve her performance further.

In terms of her profile, Jessica's total running time of 00:53:46 indicates that she has a stronger strength profile compared to her running ability. To improve her overall performance, she should focus on improving her running fitness and reducing her transition times in the roxzone.

Segments to Improve


Based on the splits analysis, the segments where Jessica lost the most time were: Run Total, Running 4, Running 2, Best Lap, Running 1, Running 5, Sandbag Lunges, Running 7, Running 8, and Running 6.

To improve her performance in these segments, Jessica should focus on the following training strategies and techniques:

1. Run Total:
Jessica's total running time was 07:20 slower than average. To improve this segment, she should focus on improving her overall running fitness. Incorporating interval training, tempo runs, and hill sprints into her training routine will help improve her speed and endurance.

2. Running 4:
Jessica was 02:16 slower than average in this segment. To improve her performance, she should focus on improving her running endurance. Long-distance runs at a steady pace, as well as incorporating strength exercises such as lunges, squats, and step-ups, will help build her endurance and strength in the legs.

3. Running 2:
Jessica was 01:28 slower than average in this segment. To improve her performance, she should focus on improving her running speed. Interval training, such as sprint intervals and fartlek runs, will help improve her speed and anaerobic fitness.

4. Best Lap:
Jessica was 00:39 slower than average in this segment. To improve her performance, she should focus on improving her running form and efficiency. Incorporating drills such as high knees, butt kicks, and stride-outs into her training routine will help improve her running technique and speed.

5. Running 1:
Jessica was 00:39 slower than average in this segment. To improve her performance, she should focus on improving her running endurance and speed. Incorporating tempo runs, fartlek runs, and interval training into her training routine will help improve her overall running fitness.

6. Running 5:
Jessica was 00:39 slower than average in this segment. To improve her performance, she should focus on improving her running endurance and speed. Incorporating long-distance runs, hill sprints, and interval training into her training routine will help improve her overall running fitness.

7. Sandbag Lunges:
Jessica was 00:33 slower than average in this segment. To improve her performance, she should focus on improving her strength and stability. Incorporating exercises such as lunges, squats, and deadlifts into her training routine will help improve her lower body strength and stability.

8. Running 7:
Jessica was 00:23 slower than average in this segment. To improve her performance, she should focus on improving her running endurance and speed. Incorporating interval training, tempo runs, and hill sprints into her training routine will help improve her overall running fitness.

9. Running 8:
Jessica was 00:19 slower than average in this segment. To improve her performance, she should focus on improving her running endurance and speed. Incorporating long-distance runs, hill sprints, and interval training into her training routine will help improve her overall running fitness.

10. Running 6: Jessica was 00:15 slower than average in this segment. To improve her performance, she should focus on improving her running endurance and speed. Incorporating tempo runs, fartlek runs, and interval training into her training routine will help improve her overall running fitness.

Strategies


To improve her race performance, Jessica should consider the following strategies:

1. Pacing:
Jessica should focus on maintaining a consistent pace throughout the race. It is important to avoid starting too fast and burning out later in the race. Experimenting with different pacing strategies during training will help her find the optimal pace for her.

2. Transitions:
Jessica should work on reducing her transition times in the roxzone. This can be achieved by practicing smooth and efficient transitions during training. Incorporating specific transition drills, such as practicing quick equipment changes and minimizing rest time, will help improve her overall race time.

3. Mental Preparation:
Jessica should focus on mental preparation leading up to the race. Visualizing success, setting realistic goals, and developing a positive mindset will help her stay focused and motivated during the race.

4. Race Nutrition:
Jessica should ensure she is properly fueling her body before, during, and after the race. Consulting with a sports nutritionist can help her develop a nutrition plan that will optimize her performance and recovery.

By implementing these strategies and focusing on the identified areas of improvement, Jessica can continue to enhance her performance in future HYROX races.

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
Similar Athletes
D'Orazio Stefania 2024 Rimini 01:34:22
Howarth Sally 2024 Poznan 01:34:17
Schroeder Sara 2023 Dallas 01:33:41
Kermani Mahin 2024 Poznan 01:33:52
Cook Amy 2024 London 01:33:45
Casey Kathryn 2023 Dublin 01:34:01
Benz Vanessa 2023 Hannover 01:34:23
Rückmann Anja 2018 Essen 01:34:07
Patel Gowri 2024 Glasgow 01:33:43
Brady Aoife 2023 Hannover 01:34:01

Measure Your Performance Against Top Athletes

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