Cookes Kaz Hyrox Result

Dive into this athlete’s performance at 2023 Birmingham 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 50-54 #201003 01:30:06 11th in AG | Top 30.6% 229th | Top 43.0%
-02:26
43:44
Run Total
-00:18
05:28
Avg. Lap
-01:10
03:55
Best Lap
+03:56
41:02
Workout Total
+00:29
05:07
Avg. Workout
-01:25
05:26
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 Cookes Kaz'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 Cookes Kaz'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 Cookes Kaz'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 Cookes Kaz'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 05:37. Check the detail of the improvement plan below.

03:08 Potential Improvement 55.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sled Pull 03:08 08:33 to 05:25 55.8%
Wall Balls 01:14 05:46 to 04:32 22.0%
Farmers Carry 00:33 02:41 to 02:08 9.8%
Sled Push 00:26 03:01 to 02:35 7.7%
Rowing 00:10 05:28 to 05:18 3.0%
Ski Erg 00:06 05:09 to 05:03 1.8%
Burpees Broad Jump 00:00 05:47 to 05:47 0.0%
Sandbag Lunges 00:00 04:37 to 04:37 0.0%
Run Total 00:00 43:44 to 43:44 0.0%

Splits Time

Cookes Kaz Perfect Race
Splits Total Average Total
Running 1 03:55 00:00 05:10 -01:15 00:00 +00:00
Ski Erg 05:09 03:55 05:08 +00:01 05:10 -01:15
Running 2 05:09 09:04 05:30 -00:21 10:18 -01:14
Sled Push 03:01 14:13 02:44 +00:17 15:48 -01:35
Running 3 05:36 17:14 05:47 -00:11 18:32 -01:18
Sled Pull 08:33 22:50 05:46 +02:47 24:19 -01:29
Running 4 05:44 31:23 05:50 -00:06 30:05 +01:18
Burpees Broad Jump 05:47 37:07 06:08 -00:21 35:55 +01:12
Running 5 06:01 42:54 05:57 +00:04 42:03 +00:51
Rowing 05:28 48:55 05:23 +00:05 48:00 +00:55
Running 6 05:34 54:23 05:51 -00:17 53:23 +01:00
Farmers Carry 02:41 59:57 02:15 +00:26 59:14 +00:43
Running 7 05:43 01:02:38 05:50 -00:07 01:01:29 +01:09
Sandbag Lunges 04:37 01:08:21 04:47 -00:10 01:07:19 +01:02
Running 8 06:05 01:12:58 06:14 -00:09 01:12:06 +00:52
Wall Balls 05:46 01:19:03 04:55 +00:51 01:18:20 +00:43
Roxzone 05:26 01:30:06 06:51 -01:25 01:30:06
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Kaz Cookes had a solid performance in the Hyrox race in Birmingham. She finished with an overall time of 01:30:06, placing her in the top 13% of 1703 athletes. In her age group (50-54), she ranked 11th out of 126 athletes, placing her in the top 8%. Kaz's total running time was 00:43:44, which was 01:00 faster than the average for her finish time. Her best running lap was 00:03:55.

Kaz's performance highlights her strength in running. Her total running time of 00:43:44 was 01:00 faster than the average, indicating that she has a strong running profile. This suggests that she has a good level of cardiovascular fitness and endurance. Kaz's split times for the running segments were consistently faster than the average, with her best running lap being 01:05 faster than average. This indicates that her running technique and pacing are strong.

Segments to Improve


1. Sled Pull:
Kaz's time of 00:08:33 for the sled pull was 02:26 slower than the average. This segment seems to be a weakness for her. To improve her performance in this area, Kaz should focus on developing her upper body and grip strength. Specific exercises to incorporate into her training routine include pull-ups, rows, deadlifts, and farmer's carries. By strengthening these muscle groups, she will be able to pull the sled more efficiently and with greater speed.

2. Wall Balls:
Kaz's time of 00:05:46 for the wall balls was 01:04 slower than the average. This indicates that she could improve her performance in this segment. To enhance her performance, Kaz should focus on building lower body strength and improving her coordination. She can incorporate exercises such as squats, lunges, and medicine ball throws into her training routine. Additionally, practicing the wall ball movement with proper form and technique will help her become more efficient and improve her time in this segment.

3. Farmers Carry:
Kaz's time of 00:02:41 for the farmers carry was 00:19 slower than the average. This segment seems to be another area where she can make improvements. To enhance her performance in the farmers carry, Kaz should focus on strengthening her grip and improving her overall endurance. Exercises such as forearm curls, plate pinches, and kettlebell swings can help develop her grip strength. Incorporating longer duration carries and interval training into her routine will also improve her endurance for this segment.

Strategies


- Kaz should continue to capitalize on her strong running profile. She should aim to maintain a steady pace throughout the race, focusing on efficient running form and conserving energy for the strength-based segments.
- During the sled pull, Kaz should focus on maintaining a strong grip and utilizing her leg drive to generate power. Keeping a consistent rhythm and avoiding excessive rest or pauses will help minimize time lost during this segment.
- In the wall balls segment, Kaz should focus on maintaining good form and technique. This includes squatting low, driving through the heels, and using the hips to generate power for the throw. Consistency and accuracy in hitting the target will also be important to optimize performance in this segment.
- For the farmers carry, Kaz should aim to find a balance between speed and maintaining a strong grip. Taking shorter, quicker steps and using the entire body to support the weight will help improve efficiency and minimize time lost in this segment.

Overall, Kaz Cookes had a strong performance in the Hyrox race. By focusing on improving her performance in the sled pull, wall balls, and farmers carry segments, she can further enhance her overall performance. Incorporating specific exercises and techniques tailored to these areas will help Kaz become a more well-rounded athlete in the Hyrox race.

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
Melendez Reyna 2022 Los Angeles 01:29:48
Bond Maddison 2024 Melbourne 01:30:34
Hutchings Ella 2023 London 01:30:28
Paini Alice 2024 Turin 01:30:34
Eisel Franziska 2024 Köln 01:30:09
Stonehouse Anneliese 2024 Birmingham 01:30:14
Garcia Lahud Luisa 2024 Mexico City 01:29:57
Oh Priscilla 2022 Los Angeles 01:30:23
Körschgen Juliane 2024 Milan 01:29:41
Honeyball Jennifer 2021 London 01:29:37

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Birmingham 01:30:25
2023 London 01:23:51
2024 Birmingham 01:31:45

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