Season 22/23 2023 Glasgow (1543) HYROX (1410) Women (440) Rowan Jess

Rowan Jess Hyrox Result

Dive into this athlete’s performance at 2023 Glasgow 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 U24 #181002 01:25:50 13th in AG | Top 28.3% 180th | Top 40.9%
-00:52
43:22
Run Total
-00:06
05:25
Avg. Lap
-00:03
04:50
Best Lap
+02:01
37:16
Workout Total
+00:15
04:39
Avg. Workout
-01:09
05:15
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 Rowan Jess'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 Rowan Jess'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 Rowan Jess'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 Rowan Jess'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 04:34. Check the detail of the improvement plan below.

01:41 Potential Improvement 36.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:41 06:59 to 05:18 36.9%
Sled Pull 01:02 06:03 to 05:01 22.6%
Rowing 00:35 05:45 to 05:10 12.8%
Sled Push 00:25 02:48 to 02:23 9.1%
Ski Erg 00:20 05:15 to 04:55 7.3%
Wall Balls 00:16 04:21 to 04:05 5.8%
Run Total 00:12 43:22 to 43:10 4.4%
Farmers Carry 00:03 02:04 to 02:01 1.1%
Sandbag Lunges 00:00 04:01 to 04:01 0.0%

Splits Time

Rowan Jess Perfect Race
Splits Total Average Total
Running 1 06:22 00:00 04:58 +01:24 00:00 +00:00
Ski Erg 05:15 06:22 05:01 +00:14 04:58 +01:24
Running 2 05:25 11:37 05:17 +00:08 09:59 +01:38
Sled Push 02:48 17:02 02:36 +00:12 15:16 +01:46
Running 3 04:50 19:50 05:32 -00:42 17:52 +01:58
Sled Pull 06:03 24:40 05:26 +00:37 23:24 +01:16
Running 4 05:03 30:43 05:34 -00:31 28:50 +01:53
Burpees Broad Jump 06:59 35:46 05:41 +01:18 34:24 +01:22
Running 5 05:18 42:45 05:42 -00:24 40:05 +02:40
Rowing 05:45 48:03 05:17 +00:28 45:47 +02:16
Running 6 05:01 53:48 05:36 -00:35 51:04 +02:44
Farmers Carry 02:04 58:49 02:10 -00:06 56:40 +02:09
Running 7 05:04 01:00:53 05:35 -00:31 58:50 +02:03
Sandbag Lunges 04:01 01:05:57 04:29 -00:28 01:04:25 +01:32
Running 8 06:22 01:09:58 05:57 +00:25 01:08:54 +01:04
Wall Balls 04:21 01:16:20 04:35 -00:14 01:14:51 +01:29
Roxzone 05:15 01:25:50 06:24 -01:09 01:25:50
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Jess Rowan had a strong performance in the HYROX race, finishing with an overall rank of 180 out of 1410 athletes, placing her in the top 12% of participants. In her age group (U24), she ranked 13th out of 110 athletes, which is in the top 11%. Her overall time was 01:25:50, with a total running time of 00:43:22, which was 5 seconds faster than the average.

Jess's best running lap was 00:04:50, indicating a strong running ability. However, there were certain segments where she lost time compared to the average, including Running 1, Ski Erg, Running 2, Sled Pull, Burpees Broad Jump, Rowing, and Running 8. These segments will be analyzed further and recommendations for improvement will be provided.

Segments to Improve


1. Running 1 (00:
06:22) - Jess was 01:32 slower than the average in this segment. To improve her performance, she can focus on interval training, incorporating shorter, high-intensity bursts of running followed by periods of recovery. This will help increase her speed and endurance.

2. Ski Erg (00:
05:15) - Jess was 00:17 slower than the average in this segment. To improve her performance, she can incorporate specific exercises to strengthen her upper body and core, such as rowing, kettlebell swings, and planks. This will help her generate more power and improve her efficiency on the Ski Erg.

3. Running 2 (00:
05:25) - Jess was 00:10 slower than the average in this segment. To improve her performance, she can focus on increasing her running speed and endurance through tempo runs and hill sprints. This will help her maintain a faster pace during the race.

4. Sled Pull (00:
06:03) - Jess was 00:24 slower than the average in this segment. To improve her performance, she can incorporate exercises that target the muscles used in sled pulling, such as deadlifts, Romanian deadlifts, and farmer's carries. This will help improve her strength and power in this specific movement.

5. Burpees Broad Jump (00:
06:59) - Jess was 01:38 slower than the average in this segment. To improve her performance, she can focus on improving her burpee technique and explosiveness in the broad jump. She can incorporate exercises such as plyometric push-ups, box jumps, and squat jumps to enhance her power and agility.

6. Rowing (00:
05:45) - Jess was 00:32 slower than the average in this segment. To improve her performance, she can focus on improving her rowing technique and increasing her power output. Incorporating exercises such as bent-over rows, lat pull-downs, and seated cable rows can help strengthen the muscles used in rowing and improve her efficiency.

7. Running 8 (00:
06:22) - Jess was 00:13 slower than the average in this segment. To improve her performance, she can focus on increasing her running endurance through long-distance runs and tempo runs. This will help her maintain her pace throughout the race.

Strategies


To improve overall performance during the race, Jess can implement the following strategies:

1. Pacing:
Jess should focus on maintaining a consistent pace throughout the race. This will prevent early fatigue and help her finish strong. She can use a GPS watch or other pacing tools to ensure she stays on track.

2. Transitions:
Jess should aim to minimize time spent in the roxzone (transition zone) by improving her overall fitness and transition time. This can be achieved through specific training focusing on quick transitions between exercises.

3. Strength Training:
Depending on the analysis of the "Total running time", Jess should tailor her training to focus on either strength or running. If her running time is faster than average, she should prioritize strength training to improve her power and efficiency in strength-based exercises. If her running time is slower than average, she should prioritize running training to improve her speed and endurance.

4. Interval Training:
Incorporating interval training into her routine will help Jess improve her speed and endurance. This can be done through high-intensity intervals of running, rowing, or other cardio exercises.

5. Specific Exercise Training:
Jess should incorporate exercises that target the muscles used in the segments where she lost time. This will help improve her performance in those specific movements. The exercises mentioned in the "Segments to Improve" section can be incorporated into her training routine.

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

Similar Athletes
Penn Chelsea 2019 New York 01:25:40
Rooney Laura 2024 Melbourne 01:25:24
de Boer Alisa 2024 Frankfurt 01:25:42
Gilbey Victoria 2023 London 01:26:00
Felten Carina 2023 Frankfurt 01:25:35
Jones Catherine 2023 Manchester 01:25:58
Reimer Tina 2024 Malaga 01:25:59
Donaldson Laura 2024 Birmingham 01:25:50
Faulkner Hope 2024 Dublin 01:25:48
Wilson Emma 2024 London 01:25:30

Measure Your Performance Against Top Athletes

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