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 739 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 Karantonis Rebecca'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 Karantonis Rebecca'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 Karantonis Rebecca'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 Karantonis Rebecca'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 12:28. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 12:25 | 01:03:25 to 51:00 | 99.6% |
| Farmers Carry | 00:03 | 02:32 to 02:29 | 0.4% |
| Ski Erg | 00:00 | 04:33 to 04:33 | 0.0% |
| Sled Push | 00:00 | 02:30 to 02:30 | 0.0% |
| Sled Pull | 00:00 | 06:33 to 06:33 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:50 to 04:50 | 0.0% |
| Rowing | 00:00 | 05:04 to 05:04 | 0.0% |
| Sandbag Lunges | 00:00 | 04:33 to 04:33 | 0.0% |
| Wall Balls | 00:00 | 03:16 to 03:16 | 0.0% |
| Karantonis Rebecca | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:52 | 00:00 | 05:37 -01:45 | 00:00 +00:00 |
| Ski Erg | 04:33 | 03:52 | 05:21 -00:48 | 05:37 -01:45 |
| Running 2 | 08:40 | 08:25 | 06:09 +02:31 | 10:58 -02:33 |
| Sled Push | 02:30 | 17:05 | 03:09 -00:39 | 17:07 -00:02 |
| Running 3 | 08:55 | 19:35 | 06:29 +02:26 | 20:16 -00:41 |
| Sled Pull | 06:33 | 28:30 | 06:46 -00:13 | 26:45 +01:45 |
| Running 4 | 08:51 | 35:03 | 06:33 +02:18 | 33:31 +01:32 |
| Burpees Broad Jump | 04:50 | 43:54 | 07:33 -02:43 | 40:04 +03:50 |
| Running 5 | 09:03 | 48:44 | 06:43 +02:20 | 47:37 +01:07 |
| Rowing | 05:04 | 57:47 | 05:42 -00:38 | 54:20 +03:27 |
| Running 6 | 08:49 | 01:02:51 | 06:35 +02:14 | 01:00:02 +02:49 |
| Farmers Carry | 02:32 | 01:11:40 | 02:32 +00:00 | 01:06:37 +05:03 |
| Running 7 | 08:48 | 01:14:12 | 06:35 +02:13 | 01:09:09 +05:03 |
| Sandbag Lunges | 04:33 | 01:23:00 | 05:41 -01:08 | 01:15:44 +07:16 |
| Running 8 | 06:31 | 01:27:33 | 07:15 -00:44 | 01:21:25 +06:08 |
| Wall Balls | 03:16 | 01:34:04 | 06:07 -02:51 | 01:28:40 +05:24 |
| Roxzone | 05:56 | 01:43:09 | 08:22 -02:26 | 01:43:09 |
Rebecca's best running lap was 00:03:52, indicating that she has good speed and endurance. She also performed well in the Ski Erg and Burpees Broad Jump segments, being faster than the average time. However, there were areas in which she struggled, specifically in the Running 2, Running 3, Running 4, Running 5, Running 6, and Running 7 segments, where she lost significant time compared to the average.
Training Strategies:
1. Interval Training: Incorporate interval training into Rebecca's running routine to improve her speed and endurance. This can be done by alternating between high-intensity sprints and recovery jogs. For example, she can perform 30-second sprints followed by 1-minute recovery jogs, repeating this cycle for 10-15 minutes.
2. Hill Training: Include hill sprints or hill repeats in Rebecca's training regimen to build leg strength and enhance running power. Find a steep hill and sprint up it, then jog or walk back down for recovery. Repeat this for several sets to improve running strength and speed.
3. Tempo Runs: Add tempo runs to Rebecca's training routine to improve her pacing and race endurance. A tempo run involves running at a comfortably hard pace for an extended period, typically around 20-30 minutes. This will help her develop the ability to maintain a steady, fast pace during the race.
4. Strength Training: Incorporate strength training exercises that target the lower body, such as squats, lunges, and deadlifts, to improve leg strength and power, which are crucial for running performance. Including plyometric exercises like box jumps and squat jumps can also enhance explosive power.
5. Running Form: Evaluate Rebecca's running form and make any necessary corrections to improve efficiency and reduce the risk of injury. Focus on maintaining a forward lean, engaging the core, and driving the arms forward and backward in a coordinated manner.
In conclusion, Rebecca Karantonis demonstrated strength and areas for improvement in her performance during the HYROX race in Sydney. To enhance her overall performance, she should focus on improving her running speed, endurance, and transition time. By implementing specific training strategies, such as interval training, hill training, tempo runs, and strength training, she can work towards achieving her goals and further improving her rank in future races.
| Similar Athletes | |||
|---|---|---|---|
| Van Hemert Els | 2024 Rotterdam | 01:43:14 | |
| Schuelert Julia | 2023 Hamburg | 01:43:08 | |
| Harwood Charlotte | 2024 Melbourne | 01:42:43 | |
| Parker Susan | 2023 Glasgow | 01:42:58 | |
| Mclellan Claire | 2023 Glasgow | 01:42:42 | |
| Hartmanova Kristyna | 2023 Frankfurt | 01:43:06 | |
| Guidi Eva | 2023 London | 01:42:56 | |
| Tameling Janneke | 2024 Rotterdam | 01:42:41 | |
| Elkins Aimi | 2024 London | 01:43:09 | |
| Kneale Megan | 2023 London | 01:43:36 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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