Dive into this athlete’s performance at 2022 London 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 265 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 Williams Kate'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 Kate'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 Williams Kate'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 Williams Kate'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 04:25. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Push | 02:23 | 05:44 to 03:21 | 54.0% |
| Run Total | 01:27 | 40:09 to 38:42 | 32.8% |
| Sandbag Lunges | 00:33 | 05:01 to 04:28 | 12.5% |
| Farmers Carry | 00:02 | 02:17 to 02:15 | 0.8% |
| Ski Erg | 00:00 | 04:14 to 04:14 | 0.0% |
| Sled Pull | 00:00 | 05:00 to 05:00 | 0.0% |
| Burpees Broad Jump | 00:00 | 03:40 to 03:40 | 0.0% |
| Rowing | 00:00 | 04:50 to 04:50 | 0.0% |
| Wall Balls | 00:00 | 04:57 to 04:57 | 0.0% |
| Williams Kate | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:24 | 00:00 | 04:17 +00:07 | 00:00 +00:00 |
| Ski Erg | 04:14 | 04:24 | 04:42 -00:28 | 04:17 +00:07 |
| Running 2 | 04:39 | 08:38 | 04:40 -00:01 | 08:59 -00:21 |
| Sled Push | 05:44 | 13:17 | 03:41 +02:03 | 13:39 -00:22 |
| Running 3 | 05:14 | 19:01 | 04:58 +00:16 | 17:20 +01:41 |
| Sled Pull | 05:00 | 24:15 | 05:49 -00:49 | 22:18 +01:57 |
| Running 4 | 05:04 | 29:15 | 04:59 +00:05 | 28:07 +01:08 |
| Burpees Broad Jump | 03:40 | 34:19 | 04:29 -00:49 | 33:06 +01:13 |
| Running 5 | 05:06 | 37:59 | 05:04 +00:02 | 37:35 +00:24 |
| Rowing | 04:50 | 43:05 | 04:56 -00:06 | 42:39 +00:26 |
| Running 6 | 04:59 | 47:55 | 05:01 -00:02 | 47:35 +00:20 |
| Farmers Carry | 02:17 | 52:54 | 02:25 -00:08 | 52:36 +00:18 |
| Running 7 | 05:04 | 55:11 | 05:03 +00:01 | 55:01 +00:10 |
| Sandbag Lunges | 05:01 | 01:00:15 | 04:40 +00:21 | 01:00:04 +00:11 |
| Running 8 | 05:43 | 01:05:16 | 05:22 +00:21 | 01:04:44 +00:32 |
| Wall Balls | 04:57 | 01:10:59 | 05:51 -00:54 | 01:10:06 +00:53 |
| Roxzone | 05:36 | 01:21:24 | 05:27 +00:09 | 01:21:24 |
For the Sled Push, Kate should incorporate exercises that target her lower body strength, such as squats, lunges, and deadlifts. These exercises will help her build the necessary strength to push the sled more efficiently. Additionally, practicing proper sled pushing technique, such as maintaining a low center of gravity and using her legs to drive the sled forward, will also be beneficial.
To improve the Sandbag Lunges, Kate should focus on building her core and lower body strength. Exercises such as weighted lunges, step-ups, and Bulgarian split squats can help to strengthen the muscles used during the lunges. Additionally, incorporating exercises that target the core, such as planks and Russian twists, will help to improve stability and control during the lunges.
For the Wall Balls, Kate should focus on building her upper body and leg strength. Exercises such as shoulder presses, push-ups, and squats can help to build the necessary strength for wall balls. Additionally, practicing proper form and technique, such as maintaining a stable base and using the legs to generate power, will also be important.
To improve her overall performance, Kate should continue to focus on building her running endurance through regular running workouts. Incorporating interval training, hill repeats, and tempo runs into her training routine will help to improve her speed and endurance. Additionally, incorporating strength training exercises that target both the upper and lower body will help to improve her overall strength and performance in the strength-focused segments of the race.
Overall, Kate had a strong performance in the Hyrox race in London. By focusing on improving her strength and endurance in the areas where she lost the most time, she can continue to improve her performance in future races. With targeted training strategies and techniques, including specific exercises, drills, and training routines, Kate can enhance her performance and achieve even better results in her next Hyrox race.
| Similar Athletes | |||
|---|---|---|---|
| Sterzing Yvonne | 2023 München | 01:21:49 | |
| Ni Chonchubhair Michelle | 2024 Dublin | 01:21:09 | |
| Trentalange Alexa | 2022 Las Vegas | 01:21:02 | |
| Mollica Kristelle | 2024 World Championships Nice | 01:21:30 | |
| Smith Laura | 2023 London | 01:21:36 | |
| Osullivan Aoife | 2023 Dublin | 01:21:08 | |
| Leslie Nadia | 2024 Melbourne | 01:21:43 | |
| Bell Storm | 2024 Incheon | 01:21:48 | |
| Hunkin Shannon | 2024 Perth | 01:21:22 | |
| Livingstone Lisa | 2024 World Championships Nice | 01:21:09 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Manchester | 01:19:46 | |
| 2022 London | 01:19:09 | |
| 2023 London | 01:17:13 | |
| 2022 Las Vegas | 01:18:52 | |
| 2024 London | 01:18:58 | |
| 2024 Birmingham | 01:13:12 | |
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