Season 23/24 2023 London (3243) HYROX (2806) Women (960) Cook Sarah E

Cook Sarah E Hyrox Result

Dive into this athlete’s performance at 2023 London 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

GBR GBR Flag Women 45-49 #142040 01:30:12 46th in AG | Top 47.9% 427th | Top 44.5%
+01:52
48:04
Run Total
+00:14
06:00
Avg. Lap
-00:36
04:30
Best Lap
-01:31
35:38
Workout Total
-00:11
04:27
Avg. Workout
-00:19
06:36
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 Cook Sarah E'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 Cook Sarah E'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 Cook Sarah E'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 Cook Sarah E'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 03:54. Check the detail of the improvement plan below.

02:43 Potential Improvement 69.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 02:43 48:04 to 45:21 69.7%
Farmers Carry 00:29 02:37 to 02:08 12.4%
Sandbag Lunges 00:23 05:00 to 04:37 9.8%
Sled Push 00:14 02:49 to 02:35 6.0%
Wall Balls 00:05 04:37 to 04:32 2.1%
Ski Erg 00:00 04:57 to 04:57 0.0%
Sled Pull 00:00 04:56 to 04:56 0.0%
Burpees Broad Jump 00:00 05:36 to 05:36 0.0%
Rowing 00:00 05:06 to 05:06 0.0%

Splits Time

Cook Sarah E Perfect Race
Splits Total Average Total
Running 1 04:30 00:00 05:10 -00:40 00:00 +00:00
Ski Erg 04:57 04:30 05:08 -00:11 05:10 -00:40
Running 2 05:45 09:27 05:30 +00:15 10:18 -00:51
Sled Push 02:49 15:12 02:44 +00:05 15:48 -00:36
Running 3 05:54 18:01 05:47 +00:07 18:32 -00:31
Sled Pull 04:56 23:55 05:47 -00:51 24:19 -00:24
Running 4 06:04 28:51 05:49 +00:15 30:06 -01:15
Burpees Broad Jump 05:36 34:55 06:09 -00:33 35:55 -01:00
Running 5 06:13 40:31 05:57 +00:16 42:04 -01:33
Rowing 05:06 46:44 05:22 -00:16 48:01 -01:17
Running 6 06:23 51:50 05:51 +00:32 53:23 -01:33
Farmers Carry 02:37 58:13 02:15 +00:22 59:14 -01:01
Running 7 06:22 01:00:50 05:49 +00:33 01:01:29 -00:39
Sandbag Lunges 05:00 01:07:12 04:48 +00:12 01:07:18 -00:06
Running 8 06:55 01:12:12 06:15 +00:40 01:12:06 +00:06
Wall Balls 04:37 01:19:07 04:56 -00:19 01:18:21 +00:46
Roxzone 06:36 01:30:12 06:55 -00:19 01:30:12
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Sarah E Cook performed well in the HYROX race in London, placing in the top 15% of all athletes and top 16% in her age group. Her overall time of 01:30:12 was commendable, but there are areas where she can improve to enhance her performance. In terms of pacing, Sarah's overall time was slower than the average, suggesting that she may have taken longer rests or had slower transitions in the roxzone. This indicates that she should focus on improving her overall fitness and transition time. It's also worth noting that her total running time of 00:48:04 was 03:21 slower than the average, indicating that she may benefit from focusing more on improving her running abilities.

Segments to Improve


1. Run Total:
This segment had the most time lost for Sarah. She should work on improving her running endurance and speed. Incorporating interval training, such as sprints and tempo runs, can help improve her overall running performance.

2. Running 7, Running 6, and Running 8:
These segments also contributed to significant time lost. To improve her running performance in these segments, Sarah should focus on building her endurance and maintaining a steady pace throughout the race. Long-distance runs and hill training can help improve her endurance, while interval training can help her maintain a consistent pace.

3. Running 2 and Running 5:
These segments had slower times compared to the average. To improve her performance in these segments, Sarah should focus on improving her running speed and agility. Incorporating plyometric exercises, such as bounding and agility ladder drills, can help improve her speed and agility.

4. Farmers Carry and Sandbag Lunges:
These segments had slower times compared to the average. To improve her performance in these strength-based segments, Sarah should focus on building her upper body and core strength. Exercises such as deadlifts, farmer's walks, and lunges with a sandbag can help improve her strength and endurance in these segments.

Strategies


1. Work on pacing:
Sarah should aim to maintain a steady pace throughout the race to prevent burnout. It's important for her to find a comfortable pace that allows her to sustain her energy levels for the duration of the race.

2. Focus on transitions:
To improve her overall race time, Sarah should work on minimizing the time spent in the roxzone. Practicing quick transitions between exercises and improving her overall fitness can help reduce the time spent in the roxzone.

3. Incorporate specific training:
Based on the analysis of the splits, Sarah should incorporate specific training techniques to target the areas where she lost the most time. This can include interval training, plyometric exercises, and strength training exercises tailored to the specific movements required in each segment.

4. Practice race-specific scenarios:
Sarah should practice running after performing strength-based exercises to simulate the compromised running scenarios she may encounter during the race. This will help her adapt to the challenges and maintain her running performance even after exerting strength.

By incorporating these strategies and focusing on targeted training for improvement areas, Sarah E Cook can enhance her performance in future HYROX races.

Similar Athletes
Graham Laura 2024 Brisbane 01:30:39
Soward Breezie Nicole 2021 Dallas 01:29:55
于 淼 2024 Beijing 01:30:38
Skipper Alison 2024 Sports Direct HYROX London 01:30:31
Hogan Silke 2022 Essen 01:30:19
Mcgowan Megan 2023 Glasgow 01:30:13
Stegall Brittany 2022 Dallas 01:29:58
Valenti Angela 2024 Anaheim 01:30:18
Herron Caroline 2024 Birmingham 01:29:44
Cheng Pui Sin 2024 Hong Kong 01:29:55

Measure Your Performance Against Top Athletes

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