Dive into this athlete’s performance at 2023 Houston 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.
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.
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.
This section showcases the entire Consoldane Hanna'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 Consoldane Hanna's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Consoldane Hanna'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.
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 Consoldane Hanna'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 07:24. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 06:18 | 51:06 to 44:48 | 85.1% |
| Sled Push | 00:38 | 03:10 to 02:32 | 8.6% |
| Sled Pull | 00:13 | 05:31 to 05:18 | 2.9% |
| Ski Erg | 00:10 | 05:11 to 05:01 | 2.3% |
| Rowing | 00:05 | 05:21 to 05:16 | 1.1% |
| Burpees Broad Jump | 00:00 | 05:09 to 05:09 | 0.0% |
| Farmers Carry | 00:00 | 02:04 to 02:04 | 0.0% |
| Sandbag Lunges | 00:00 | 04:32 to 04:32 | 0.0% |
| Wall Balls | 00:00 | 03:19 to 03:19 | 0.0% |
| Consoldane Hanna | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:36 | 00:00 | 05:09 -00:33 | 00:00 +00:00 |
| Ski Erg | 05:11 | 04:36 | 05:06 +00:05 | 05:09 -00:33 |
| Running 2 | 06:05 | 09:47 | 05:26 +00:39 | 10:15 -00:28 |
| Sled Push | 03:10 | 15:52 | 02:44 +00:26 | 15:41 +00:11 |
| Running 3 | 06:28 | 19:02 | 05:45 +00:43 | 18:25 +00:37 |
| Sled Pull | 05:31 | 25:30 | 05:41 -00:10 | 24:10 +01:20 |
| Running 4 | 06:46 | 31:01 | 05:45 +01:01 | 29:51 +01:10 |
| Burpees Broad Jump | 05:09 | 37:47 | 05:58 -00:49 | 35:36 +02:11 |
| Running 5 | 06:45 | 42:56 | 05:53 +00:52 | 41:34 +01:22 |
| Rowing | 05:21 | 49:41 | 05:21 +00:00 | 47:27 +02:14 |
| Running 6 | 06:37 | 55:02 | 05:47 +00:50 | 52:48 +02:14 |
| Farmers Carry | 02:04 | 01:01:39 | 02:15 -00:11 | 58:35 +03:04 |
| Running 7 | 06:39 | 01:03:43 | 05:45 +00:54 | 01:00:50 +02:53 |
| Sandbag Lunges | 04:32 | 01:10:22 | 04:42 -00:10 | 01:06:35 +03:47 |
| Running 8 | 07:12 | 01:14:54 | 06:07 +01:05 | 01:11:17 +03:37 |
| Wall Balls | 03:19 | 01:22:06 | 04:53 -01:34 | 01:17:24 +04:42 |
| Roxzone | 03:47 | 01:29:03 | 06:46 -02:59 | 01:29:03 |
Hanna's pacing throughout the race was relatively consistent, with some segments being faster than average and others being slower. Her profile indicates that she has a good balance of running and strength abilities, as she performed well in both running and strength-based segments.
To improve running performance, Hanna should incorporate specific training strategies and techniques. Emphasize interval training, speed work, and endurance training to improve her running speed and efficiency. Some recommended exercises and drills include:
1. Interval Training: Incorporate interval training sessions where Hanna alternates between high-intensity sprints and recovery periods. This will help improve her speed and endurance. For example, she can perform 10 rounds of 200-meter sprints followed by 1-minute recovery jogs.
2. Hill Repeats: Incorporate hill repeats into Hanna's training routine to improve her strength and running power. Find a steep hill and perform multiple repetitions of running up the hill at a challenging effort level. Focus on maintaining good form and engaging the glutes and leg muscles.
3. Tempo Runs: Include tempo runs in Hanna's training to improve her race pace and endurance. Tempo runs involve running at a comfortably hard pace for an extended period of time. Start with a 20-minute tempo run and gradually increase the duration as her fitness improves.
4. Strength Training for Runners: Incorporate strength training exercises that specifically target the muscles used in running, such as squats, lunges, deadlifts, and calf raises. These exercises will help improve Hanna's running economy and overall running performance.
By implementing these strategies and incorporating the suggested training techniques, Hanna can improve her overall race performance and excel in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Storey Louise | 2024 Manchester | 01:29:13 | |
| Braun JO | 2018 Hamburg | 01:28:42 | |
| Donner Eva Katharina | 2019 Leipzig | 01:28:53 | |
| BYERS ALLISON | 2024 New York | 01:28:48 | |
| Koslinski Usher Eliza | 2024 Paris | 01:28:58 | |
| Cunneen Stephanie | 2024 London | 01:29:02 | |
| Shevlin Charlie | 2024 Dublin | 01:29:04 | |
| Kerklaan Esmee | 2023 Amsterdam | 01:29:13 | |
| Gunnarstedt Adela | 2024 Stockholm | 01:29:27 | |
| Henskens Alysha | 2024 Melbourne | 01:29:05 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Houston | 01:35:27 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
