Dive into this athlete’s performance at 2022 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.
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 Cousins Fiona'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 Cousins Fiona'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 Cousins Fiona'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 Cousins Fiona'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 05:25. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:33 | 43:17 to 40:44 | 47.1% |
| Sled Pull | 01:16 | 05:51 to 04:35 | 23.4% |
| Ski Erg | 00:26 | 05:13 to 04:47 | 8.0% |
| Sled Push | 00:26 | 02:36 to 02:10 | 8.0% |
| Farmers Carry | 00:26 | 02:20 to 01:54 | 8.0% |
| Rowing | 00:18 | 05:19 to 05:01 | 5.5% |
| Burpees Broad Jump | 00:00 | 04:21 to 04:21 | 0.0% |
| Sandbag Lunges | 00:00 | 03:29 to 03:29 | 0.0% |
| Wall Balls | 00:00 | 03:15 to 03:15 | 0.0% |
| Cousins Fiona | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:37 | 00:00 | 04:42 +01:55 | 00:00 +00:00 |
| Ski Erg | 05:13 | 06:37 | 04:56 +00:17 | 04:42 +01:55 |
| Running 2 | 05:25 | 11:50 | 05:02 +00:23 | 09:38 +02:12 |
| Sled Push | 02:36 | 17:15 | 02:31 +00:05 | 14:40 +02:35 |
| Running 3 | 05:16 | 19:51 | 05:18 -00:02 | 17:11 +02:40 |
| Sled Pull | 05:51 | 25:07 | 05:09 +00:42 | 22:29 +02:38 |
| Running 4 | 05:16 | 30:58 | 05:19 -00:03 | 27:38 +03:20 |
| Burpees Broad Jump | 04:21 | 36:14 | 05:17 -00:56 | 32:57 +03:17 |
| Running 5 | 05:09 | 40:35 | 05:26 -00:17 | 38:14 +02:21 |
| Rowing | 05:19 | 45:44 | 05:10 +00:09 | 43:40 +02:04 |
| Running 6 | 05:10 | 51:03 | 05:21 -00:11 | 48:50 +02:13 |
| Farmers Carry | 02:20 | 56:13 | 02:05 +00:15 | 54:11 +02:02 |
| Running 7 | 05:08 | 58:33 | 05:19 -00:11 | 56:16 +02:17 |
| Sandbag Lunges | 03:29 | 01:03:41 | 04:15 -00:46 | 01:01:35 +02:06 |
| Running 8 | 05:18 | 01:07:10 | 05:36 -00:18 | 01:05:50 +01:20 |
| Wall Balls | 03:15 | 01:12:28 | 04:18 -01:03 | 01:11:26 +01:02 |
| Roxzone | 05:56 | 01:21:33 | 05:49 +00:07 | 01:21:33 |
Fiona's total running time was 00:43:17, which was 02:15 slower than the average. This indicates that she may need to focus on improving her running speed and efficiency. Her best running lap was 00:05:08, which was faster than the average.
To improve in Running 1, Fiona should work on increasing her running speed and endurance. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve her running performance. She can also focus on drills that target speed and agility, such as ladder drills and shuttle runs.
For Ski Erg, Fiona should focus on improving her technique and efficiency. She can work on her upper body and core strength to generate more power during the ski erg exercise. Incorporating exercises like bent-over rows, lat pulldowns, and planks can help improve her performance on the ski erg.
In Running 2, Fiona should continue to work on her running speed and endurance. She can incorporate longer distance runs to improve her endurance and interval training to increase her speed. Hill sprints and tempo runs can also be beneficial for improving her running performance.
In the Sled Pull segment, Fiona lost time compared to the average. She should focus on improving her strength and technique for this exercise. Incorporating exercises like deadlifts, squats, and lunges can help improve her lower body strength, which is essential for sled pulling. Additionally, practicing proper sled pulling technique, such as using the legs and maintaining a strong posture, can lead to improved performance.
Improving the Roxzone time requires both overall fitness improvement and faster transition times. Fiona should incorporate workouts that focus on improving her cardiovascular endurance, such as interval training and circuit training. Additionally, practicing transitions between exercises in her training sessions can help improve her efficiency during the race.
In the Rowing segment, Fiona can work on improving her technique and power. Incorporating rowing drills, such as rowing intervals and rowing with resistance bands, can help improve her rowing performance. She should also focus on strengthening her upper body and core to generate more power during rowing.
Fiona should also consider incorporating specific strategies for the segments where she lost the most time. For example, in the Ski Erg segment, she can focus on maintaining a steady pace and using her upper body and core strength efficiently. In the Roxzone segment, she can work on improving her transition times and minimizing rest periods.
Overall, Fiona's training should prioritize improving her running speed and efficiency, as well as focusing on the segments where she lost the most time. By incorporating specific training strategies and techniques, she can enhance her performance in these areas and continue to improve her overall race results.
| Similar Athletes | |||
|---|---|---|---|
| Lucas Laura | 2023 London | 01:21:19 | |
| Mohr Julia | 2020 Karlsruhe | 01:21:54 | |
| Corris Meghan | 2023 Birmingham | 01:21:34 | |
| Gardjan Karolina | 2021 Hamburg | 01:21:47 | |
| Eggers Viviane Vanessa | 2022 Hamburg | 01:21:22 | |
| Pereda Naia | 2023 Bilbao | 01:21:29 | |
| Lepczynski Kirsten | 2023 Hamburg | 01:21:35 | |
| Mcgrath Ciara | 2024 Dublin | 01:21:44 | |
| Cooke Olivia | 2024 Chicago Navy Pier | 01:21:36 | |
| Beal Mel | 2024 Sydney | 01:21:32 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Birmingham | 01:16:47 | |
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