Dive into this athlete’s performance at 2022 Manchester 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 229 similar athletes.
Compare With Another Athlete
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 03:37. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Wall Balls | 01:09 (From 06:52 to 05:43) | 31.8% |
| Sled Push | 00:58 (From 04:32 to 03:34) | 26.7% |
| Farmers Carry | 00:58 (From 03:22 to 02:24) | 26.7% |
| Sandbag Lunges | 00:29 (From 05:13 to 04:44) | 13.4% |
| Ski Erg | 00:02 (From 04:44 to 04:42) | 0.9% |
| BBJ | 00:01 (From 04:38 to 04:37) | 0.5% |
| Sled Pull | 00:00 (From 05:20 to 05:20) | 0.0% |
| Rowing | 00:00 (From 04:54 to 04:54) | 0.0% |
| Run Total | 00:00 (From 39:18 to 39:18) | 0.0% |
| Backhouse Kate | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:11 | 00:00 | 04:27 -00:16 | 00:00 +00:00 |
| Ski Erg | 04:44 | 04:11 | 04:46 -00:02 | 04:27 -00:16 |
| Running 2 | 04:40 | 08:55 | 04:47 -00:07 | 09:13 -00:18 |
| Sled Push | 04:32 | 13:35 | 03:50 +00:42 | 14:00 -00:25 |
| Running 3 | 04:49 | 18:07 | 05:08 -00:19 | 17:50 +00:17 |
| Sled Pull | 05:20 | 22:56 | 06:08 -00:48 | 22:58 -00:02 |
| Running 4 | 05:07 | 28:16 | 05:09 -00:02 | 29:06 -00:50 |
| Burpees Broad Jump | 04:38 | 33:23 | 04:51 -00:13 | 34:15 -00:52 |
| Running 5 | 05:03 | 38:01 | 05:17 -00:14 | 39:06 -01:05 |
| Rowing | 04:54 | 43:04 | 05:02 -00:08 | 44:23 -01:19 |
| Running 6 | 05:10 | 47:58 | 05:11 -00:01 | 49:25 -01:27 |
| Farmers Carry | 03:22 | 53:08 | 02:35 +00:47 | 54:36 -01:28 |
| Running 7 | 04:57 | 56:30 | 05:15 -00:18 | 57:11 -00:41 |
| Sandbag Lunges | 05:13 | 01:01:27 | 04:57 +00:16 | 01:02:26 -00:59 |
| Running 8 | 05:24 | 01:06:40 | 05:41 -00:17 | 01:07:23 -00:43 |
| Wall Balls | 06:52 | 01:12:04 | 06:10 +00:42 | 01:13:04 -01:00 |
| Roxzone | 06:15 | 01:25:02 | 05:48 +00:27 | 01:25:02 |
Kate Backhouse showcased her running ability throughout the race, with a total running time of 00:39:18, which is 03:23 faster than the average. This indicates that she has a strong running profile and her running performance was a key strength in this race. Her best running lap was 00:04:11, which was 00:34 faster than the average.
- Medicine Ball Squats: Kate can perform squats while holding a medicine ball to simulate the movement of Wall Balls. This will help strengthen her legs and prepare her for the explosive movement required in the race.
- Overhead Presses: Kate can incorporate overhead presses into her training routine to improve her upper body strength, which is crucial for Wall Balls.
- Wall Ball Practice: Regular practice with Wall Balls, focusing on proper form and technique, will help Kate become more efficient and faster in this segment.
2. Sled Push: Kate's time of 00:04:32 for the Sled Push was 01:34 slower than the average. To improve her performance in this segment, Kate should work on her lower body strength and explosive power. Recommended exercises and techniques include:
- Squat Jumps: Incorporating squat jumps into her training routine will help Kate develop explosive power in her legs, which is essential for the Sled Push.
- Deadlifts: Strengthening her posterior chain through deadlifts will improve her overall strength and ability to push the sled efficiently.
- Proper Body Positioning: Kate should focus on maintaining a low, athletic stance while pushing the sled to maximize power and minimize time lost.
3. Farmers Carry: Kate's time of 00:03:22 for the Farmers Carry was 01:07 slower than the average. This segment requires grip strength and overall endurance. To improve her performance, Kate should focus on the following exercises and techniques:
- Farmer's Hold: Holding heavy dumbbells or kettlebells for an extended period will improve Kate's grip strength and endurance.
- Farmer's Walks: Incorporating farmer's walks into her training routine will simulate the demands of the Farmers Carry and improve her overall performance in this segment.
- Grip Strengthening Exercises: Adding exercises such as towel hangs, plate pinches, or grip trainers to her training routine will help Kate develop a stronger grip.
4. Sandbag Lunges: Kate's time of 00:05:13 for Sandbag Lunges was 00:43 slower than the average. To improve in this segment, Kate should focus on building leg strength and stability. Recommended exercises and techniques include:
- Walking Lunges: Incorporating walking lunges into her training routine will help Kate develop strength and stability in her legs, which is crucial for the Sandbag Lunges.
- Sandbag Squats: Practicing squats while holding a sandbag will simulate the movement of Sandbag Lunges and improve Kate's overall performance.
- Core Stability Exercises: Strengthening her core through exercises like planks and Russian twists will improve Kate's stability and balance during the Sandbag Lunges.
- Pacing: While Kate demonstrated strong running abilities, it is important for her to maintain an appropriate pace throughout the race. Going out too fast can lead to fatigue later on, while starting too slow can prevent her from reaching her full potential. It is crucial for Kate to find a balance and pace herself accordingly.
- Transition Time: Kate should focus on improving her transition time in the roxzone. This can be achieved by improving her overall fitness and being efficient in transitioning between exercises. Incorporating circuit training and interval workouts into her training routine can help improve her overall fitness and reduce transition time.
- Mental Preparation: Hyrox races require mental toughness and resilience. Kate should incorporate mental preparation techniques, such as visualization and positive self-talk, into her training routine to help her stay focused and motivated throughout the race.
By implementing these training strategies and techniques, Kate Backhouse can further improve her performance in future Hyrox races. Building strength, improving overall fitness, and focusing on specific areas of weakness will help her achieve even better results.
| Similar Athletes | |||
|---|---|---|---|
| Pries Nadja | 2024 Hamburg | 01:25:05 | |
| Humbert Corinna | World Championships | 01:25:23 | |
| Bertsch Ronja | 2024 Hamburg | 01:25:28 | |
| Miell Geraldine | 2024 Bilbao | 01:24:51 | |
| Schnell Andrea | 2023 World Championships Manchester | 01:25:05 | |
| Logan Lucy | 2023 Birmingham | 01:25:07 | |
| Bachkönig Sarah | 2023 Dublin | 01:25:19 | |
| Lechner Franziska | World Championships | 01:24:52 | |
| White Chloe | 2023 London | 01:25:13 | |
| Rostami Joanne | 2024 Dublin | 01:24:52 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Las Vegas Backhouse Kate | 01:24:21 | |
| 2022 Maastricht Backhouse Kate | 01:15:00 | |
| 2021 Birmingham Backhouse Kate | 01:19:27 | |
| 2021 London Backhouse Kate | 01:21:50 | |
| 2022 London Backhouse Kate | 01:22:25 | |
| 2022 Birmingham Backhouse Kate | 01:17:36 | |
| 2023 World Championships Manchester Backhouse Alex, Backhouse Kate | 01:05:26 | |
| 2023 Manchester Backhouse Alex, Backhouse Kate | 01:08:06 | |
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Backhouse Kate
