Ensana Lorraine Hyrox Result

Dive into this athlete’s performance at 2022 Las Vegas 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 74 similar athletes.

Performance Highlights

USA USA Flag Women 45-49 #34007 01:48:44 16th in AG | Top 84.2% 148th | Top 94.9%
-07:28
42:51
Run Total
-00:57
05:21
Avg. Lap
-01:14
03:49
Best Lap
+10:20
01:00:50
Workout Total
+01:18
07:36
Avg. Workout
-02:37
05:07
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 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.

Based on 74 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.

Based on 74 athletes with similar finish time in Hyrox Pro Women

Pacing Quality

This section showcases the entire Ensana Lorraine'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 Ensana Lorraine'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 74 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 Ensana Lorraine'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 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 Ensana Lorraine'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 13:54. Check the detail of the improvement plan below.

06:56 Potential Improvement 49.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Women
Splits Potential Improvement Time Focus During Training
Wall Balls 06:56 15:17 to 08:21 49.9%
Sled Pull 04:20 12:50 to 08:30 31.2%
Sled Push 01:52 06:59 to 05:07 13.4%
Rowing 00:42 06:11 to 05:29 5.0%
Farmers Carry 00:04 03:30 to 03:26 0.5%
Ski Erg 00:00 05:07 to 05:07 0.0%
Burpees Broad Jump 00:00 05:22 to 05:22 0.0%
Sandbag Lunges 00:00 05:34 to 05:34 0.0%
Run Total 00:00 42:51 to 42:51 0.0%

Splits Time

Ensana Lorraine Perfect Race
Splits Total Average Total
Running 1 03:49 00:00 04:58 -01:09 00:00 +00:00
Ski Erg 05:07 03:49 05:14 -00:07 04:58 -01:09
Running 2 04:57 08:56 05:50 -00:53 10:12 -01:16
Sled Push 06:59 13:53 05:09 +01:50 16:02 -02:09
Running 3 05:09 20:52 06:22 -01:13 21:11 -00:19
Sled Pull 12:50 26:01 08:50 +04:00 27:33 -01:32
Running 4 05:37 38:51 06:22 -00:45 36:23 +02:28
Burpees Broad Jump 05:22 44:28 06:46 -01:24 42:45 +01:43
Running 5 05:43 49:50 06:31 -00:48 49:31 +00:19
Rowing 06:11 55:33 05:30 +00:41 56:02 -00:29
Running 6 05:27 01:01:44 06:23 -00:56 01:01:32 +00:12
Farmers Carry 03:30 01:07:11 03:29 +00:01 01:07:55 -00:44
Running 7 05:47 01:10:41 06:35 -00:48 01:11:24 -00:43
Sandbag Lunges 05:34 01:16:28 06:50 -01:16 01:17:59 -01:31
Running 8 06:24 01:22:02 07:29 -01:05 01:24:49 -02:47
Wall Balls 15:17 01:28:26 08:42 +06:35 01:32:18 -03:52
Roxzone 05:07 01:48:44 07:44 -02:37 01:48:44
Based on 74 athletes with similar finish time in Hyrox Pro Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Lorraine Ensana had a strong overall performance in the HYROX race in Las Vegas. She achieved an overall rank of 148 out of 420 athletes, placing her in the top 35% of participants. In her age group (45-49), she ranked 16th out of 44 athletes, placing her in the top 36%. Her total race time was 01:48:44, with a total running time of 00:42:51, which was 11:14 faster than the average.

Lorraine's best running lap was 00:03:49, which was 01:43 faster than average. This indicates that she has good running speed and can maintain a strong pace throughout the race.

Segments to Improve


1. Wall Balls:
Lorraine's time of 00:15:17 for the Wall Balls segment was 09:05 slower than average. This suggests that she struggled with this exercise and could benefit from specific training to improve her performance. To enhance her wall balls performance, Lorraine should focus on improving her lower body strength and endurance. Exercises such as squats, lunges, and wall sits can help strengthen her legs and improve her ability to perform the wall balls efficiently. Lorraine should also practice proper form, ensuring that she is using her legs and hips to generate power and momentum.

2. Sled Pull:
Lorraine's time of 00:12:50 for the Sled Pull segment was 05:32 slower than average. This indicates that she may need to work on her strength and technique for this exercise. To improve her sled pull performance, Lorraine should focus on strengthening her upper body and core muscles. Exercises such as deadlifts, bent-over rows, and planks can help improve her pulling power and stability. Lorraine should also practice maintaining a steady pace and using proper technique during the sled pull.

3. Sled Push:
Lorraine's time of 00:06:59 for the Sled Push segment was 03:14 slower than average. This suggests that she may need to work on her overall fitness and endurance to improve her performance in this segment. To enhance her sled push performance, Lorraine should focus on improving her cardiovascular fitness and leg strength. Incorporating exercises such as running, cycling, and stair climbing into her training routine can help improve her overall fitness level. Lorraine should also practice maintaining a strong and steady pushing motion during the sled push.

4. Farmers Carry:
Lorraine's time of 00:03:30 for the Farmers Carry segment was 00:49 slower than average. This indicates that she may need to work on her grip strength and endurance. To improve her farmers carry performance, Lorraine should focus on exercises that target her grip and forearm muscles. This can include exercises such as dead hangs, wrist curls, and plate pinches. Lorraine should also practice maintaining a strong and stable posture during the farmers carry, focusing on keeping her shoulders back and core engaged.

5. Rowing:
Lorraine's time of 00:06:11 for the Rowing segment was 00:27 slower than average. This suggests that she may need to work on her rowing technique and power output. To improve her rowing performance, Lorraine should focus on exercises that strengthen her back, shoulders, and core. This can include exercises such as bent-over rows, lat pulldowns, and planks. Lorraine should also practice maintaining a smooth and efficient rowing stroke, focusing on driving with her legs and engaging her core for maximum power.

Strategies


To improve overall performance during the race, Lorraine should consider the following strategies:

1. Pacing:
Lorraine's strong running performance indicates that she has good endurance and speed. However, she should be mindful of pacing herself to maintain a consistent and sustainable speed throughout the race. It's important for her to find a balance between pushing her limits and avoiding early fatigue.

2. Transition Efficiency:
Lorraine should focus on improving her transition time between exercises. This can be achieved through regular practice and familiarization with the equipment used in the race. By becoming more efficient in transitioning between exercises, Lorraine can save valuable time and maintain her momentum throughout the race.

3. Strength Training:
Lorraine should prioritize strength training exercises that target the muscles used in the HYROX race, such as legs, core, and upper body. This will help improve her overall performance and reduce the time lost in strength-related segments.

4. Endurance Training:
Lorraine should incorporate endurance training into her routine to improve her overall fitness and endurance. This can include activities such as long-distance running, cycling, or swimming. By improving her cardiovascular fitness, Lorraine will be able to sustain a higher intensity throughout the race.

5. Practice Specific Segments:
Lorraine should dedicate specific training sessions to practice the segments where she lost the most time, such as Wall Balls, Sled Pull, Sled Push, Farmers Carry, and Rowing. By focusing on these segments and incorporating specific drills and exercises, Lorraine can improve her performance and reduce the time lost in these areas.

Overall, Lorraine Ensana had a solid performance in the HYROX race in Las Vegas. By implementing the suggested training strategies and techniques, she can further enhance her strengths and improve in the areas that need attention. With targeted training and race strategies, Lorraine has the potential to achieve even better results 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.
Percentile based on all the athletes who competed in Hyrox Pro Women
Similar Athletes
Hoejgaard Jennifer 2023 Singapore 01:48:32
Franco Rosa 2023 World Championships Manchester 01:48:56
Poriete Jansone Ilze 2024 Manchester 01:48:17
Ewing Audra 2023 New York 01:48:54
Avigni Sabrina 2024 World Championships Nice 01:48:37
Stevens Lucy 2023 London 01:49:13
Semeraro Chiara 2024 Milan 01:49:00
Lawrenson Leona 2023 Birmingham 01:48:44
Maskell Rachel 2024 Manchester 01:48:57
Sonnenburg Ina 2023 Dublin 01:48:57

Measure Your Performance Against Top Athletes

Other Results from this athlete
2021 New York 01:20:29
2023 New York 01:21:35

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download