Williams Heidi Hyrox Result

Dive into this athlete’s performance at 2021 New York 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 174 similar athletes.

Performance Highlights

USA USA Flag Women Woman 60-64 #23010 01:32:04 🥇 in AG | Top 100.0% 22nd | Top 84.6%
-00:29
43:46
Run Total
-00:03
05:28
Avg. Lap
-00:38
04:09
Best Lap
+00:50
42:06
Workout Total
+00:06
05:15
Avg. Workout
-00:18
06:18
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.

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Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 36 to 93.
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Percentile based on all the athletes who competed in Hyrox Pro 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.

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Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 249 to 373.
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Based on 174 athletes with similar finish time in Hyrox Pro 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.

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Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 171 to 410.
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Based on 174 athletes with similar finish time in Hyrox Pro Women

Pacing Quality

This section showcases the entire Williams Heidi'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 Williams Heidi's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

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Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -53 to 102.
End of interactive chart.
Based on 174 athletes with similar finish time in Hyrox Pro 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 Williams Heidi'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.

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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 94 to 766.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Pro 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 Williams Heidi'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 03:06. Check the detail of the improvement plan below.

01:45 Potential Improvement 56.5% Focus During Training

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Bar chart with 52 bars.
Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 90 to 600.
The chart has 1 Y axis displaying values. Data ranges from 1 to 563.
CurrentTarget
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Percentile based on all the athletes who competed in Hyrox Pro Women
Splits Potential Improvement Time Focus During Training
Sled Push 01:45 05:51 to 04:06 56.5%
Run Total 00:41 43:46 to 43:05 22.0%
Burpees Broad Jump 00:22 05:39 to 05:17 11.8%
Sled Pull 00:13 06:50 to 06:37 7.0%
Farmers Carry 00:05 02:51 to 02:46 2.7%
Ski Erg 00:00 04:51 to 04:51 0.0%
Rowing 00:00 05:01 to 05:01 0.0%
Sandbag Lunges 00:00 05:12 to 05:12 0.0%
Wall Balls 00:00 05:51 to 05:51 0.0%

Splits Time

Williams Heidi Perfect Race
Splits Total Average Total
Running 1 04:09 00:00 04:55 -00:46 00:00 +00:00
Ski Erg 04:51 04:09 04:53 -00:02 04:55 -00:46
Running 2 05:02 09:00 05:07 -00:05 09:48 -00:48
Sled Push 05:51 14:02 04:09 +01:42 14:55 -00:53
Running 3 05:26 19:53 05:30 -00:04 19:04 +00:49
Sled Pull 06:50 25:19 06:48 +00:02 24:34 +00:45
Running 4 05:37 32:09 05:33 +00:04 31:22 +00:47
Burpees Broad Jump 05:39 37:46 05:18 +00:21 36:55 +00:51
Running 5 05:36 43:25 05:42 -00:06 42:13 +01:12
Rowing 05:01 49:01 05:10 -00:09 47:55 +01:06
Running 6 05:50 54:02 05:36 +00:14 53:05 +00:57
Farmers Carry 02:51 59:52 02:52 -00:01 58:41 +01:11
Running 7 05:56 01:02:43 05:38 +00:18 01:01:33 +01:10
Sandbag Lunges 05:12 01:08:39 05:23 -00:11 01:07:11 +01:28
Running 8 06:13 01:13:51 06:11 +00:02 01:12:34 +01:17
Wall Balls 05:51 01:20:04 06:43 -00:52 01:18:45 +01:19
Roxzone 06:18 01:32:04 06:36 -00:18 01:32:04
Based on 174 athletes with similar finish time in Hyrox Pro Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Heidi Williams had a strong performance in the 2021 New York Hyrox race, finishing with an overall rank of 22 out of 88 athletes, placing her in the top 25% of competitors. In her age group (60-64), she finished first out of one athlete, putting her in the top 100%. Her overall time was 01:32:04, and her total running time was 00:43:46, which was 01:29 faster than the average for her finish time. This suggests that she has a good level of overall fitness and is particularly strong in the running segments of the race.

Segments to Improve


While Heidi performed well overall, there were a few segments where she lost time compared to the average. These segments include the Sled Push, Sled Pull, Farmers Carry, Sandbag Lunges, and Wall Balls. To improve in these areas, Heidi should focus on specific training strategies and techniques.

1. Sled Push:
Heidi was 02:44 slower than the average time in this segment. To improve her performance, she should focus on building strength and power in her legs and upper body. Exercises such as squats, lunges, deadlifts, and push-ups can help improve her overall strength. Additionally, practicing the sled push with proper technique and form will be beneficial.

2. Sled Pull:
Heidi was 00:39 slower than the average time in this segment. Similar to the sled push, improving overall strength and power will help in this area. Exercises such as rows, pull-ups, and lat pulldowns can help strengthen the muscles used in the sled pull. Additionally, practicing the sled pull with proper technique and form will be important for better performance.

3. Farmers Carry:
Heidi was 00:25 slower than the average time in this segment. To improve her performance, she should focus on grip strength and overall endurance. Exercises such as farmer's carries, dead hangs, and grip strengtheners can help improve her grip strength. Additionally, incorporating cardio exercises such as running or rowing will enhance her overall endurance.

4. Sandbag Lunges:
Heidi was 00:15 slower than the average time in this segment. To improve her performance, she should focus on building strength and stability in her legs and core. Exercises such as lunges, squats, and planks can help improve her leg and core strength. Additionally, practicing the sandbag lunges with proper form and technique will be important for better performance.

5. Wall Balls:
Heidi was 01:00 slower than the average time in this segment. To improve her performance, she should focus on building leg and shoulder strength. Exercises such as squats, lunges, shoulder presses, and wall sits can help improve her leg and shoulder strength. Additionally, practicing the wall balls with proper form and technique will be beneficial.

Strategies


To improve overall performance in future races, Heidi should consider the following strategies:

1. Pacing:
While Heidi performed well in the running segments, it's important for her to maintain a consistent pace throughout the race. Avoid starting too fast and burning out early, or starting too slow and losing ground. Finding a steady pace that allows her to maintain energy and perform well in both the running and strength segments will be key.

2. Transitions:
The roxzone, or transition time between exercise zones, was 00:06:18, which was 00:40 faster than the average. This indicates that Heidi was efficient in her transitions, but there is always room for improvement. Practicing quick and smooth transitions between exercises will help minimize time lost during the race.

3. Specific Training:
Based on Heidi's performance, it's clear that she excels in the running segments. To further enhance her running performance, she should focus on specific running drills and interval training. Incorporating hill sprints, tempo runs, and interval training will help improve her speed and endurance.

Overall, Heidi Williams had a strong performance in the 2021 New York Hyrox race. By focusing on improving her performance in the identified segments and implementing the suggested training strategies and techniques, she can further enhance her performance in future races.

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.

Chart

Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 7 to 93.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Pro Women
Similar Athletes
Böröczki Karolina 2023 München 01:32:27
Granger Emmeline 2024 Perth 01:32:10
James Charlotte 2024 Birmingham 01:32:13
Williams Heidi 2022 Chicago 01:32:00
Hildebrand Tabea 2018 Stuttgart 01:31:44
Priem Ophélie 2023 Paris 01:32:33
Güssregen Andrea 2023 World Championships Manchester 01:31:58
Juillet Anthéa 2024 Marseille 01:32:07
Darnell Mallory 2024 Fort Lauderdale 01:31:54
Tiebe Winnie 2023 Glasgow 01:31:56

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 World Championships Manchester 01:22:24
2024 World Championships Nice 01:24:31
2023 Miami 01:54:08
2021 Orlando 01:34:43
2020 Chicago 01:37:37
2020 Dallas 01:30:32
2022 Chicago 01:32:00
2024 Mexico City 01:32:53
2023 Dallas 01:29:18
2022 Las Vegas 01:35:48

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