Lancaster Abby Hyrox Result

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 1000 similar athletes.

Performance Highlights

GBR GBR Flag Women 25-29 #173024 01:34:16 44th in AG | Top 67.7% 247th | Top 60.1%
-03:46
44:09
Run Total
-00:28
05:31
Avg. Lap
-00:07
05:07
Best Lap
+04:58
43:57
Workout Total
+00:37
05:29
Avg. Workout
-01:07
06:15
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 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 1000 athletes with similar finish time in Hyrox 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 1000 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Lancaster Abby'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 Lancaster Abby'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 1000 athletes with similar finish time in Hyrox 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 Lancaster Abby'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 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 Lancaster Abby'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 07:28. Check the detail of the improvement plan below.

03:38 Potential Improvement 48.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 03:38 08:35 to 04:57 48.7%
Sled Push 01:46 04:31 to 02:45 23.7%
Sled Pull 00:48 06:33 to 05:45 10.7%
Sandbag Lunges 00:29 05:23 to 04:54 6.5%
Ski Erg 00:24 05:32 to 05:08 5.4%
Rowing 00:20 05:45 to 05:25 4.5%
Farmers Carry 00:03 02:17 to 02:14 0.7%
Burpees Broad Jump 00:00 05:21 to 05:21 0.0%
Run Total 00:00 44:09 to 44:09 0.0%

Splits Time

Lancaster Abby Perfect Race
Splits Total Average Total
Running 1 05:07 00:00 05:18 -00:11 00:00 +00:00
Ski Erg 05:32 05:07 05:11 +00:21 05:18 -00:11
Running 2 05:12 10:39 05:41 -00:29 10:29 +00:10
Sled Push 04:31 15:51 02:52 +01:39 16:10 -00:19
Running 3 05:40 20:22 06:01 -00:21 19:02 +01:20
Sled Pull 06:33 26:02 06:02 +00:31 25:03 +00:59
Running 4 05:27 32:35 06:02 -00:35 31:05 +01:30
Burpees Broad Jump 05:21 38:02 06:38 -01:17 37:07 +00:55
Running 5 05:30 43:23 06:12 -00:42 43:45 -00:22
Rowing 05:45 48:53 05:28 +00:17 49:57 -01:04
Running 6 05:23 54:38 06:04 -00:41 55:25 -00:47
Farmers Carry 02:17 01:00:01 02:22 -00:05 01:01:29 -01:28
Running 7 05:33 01:02:18 06:04 -00:31 01:03:51 -01:33
Sandbag Lunges 05:23 01:07:51 05:04 +00:19 01:09:55 -02:04
Running 8 06:21 01:13:14 06:33 -00:12 01:14:59 -01:45
Wall Balls 08:35 01:19:35 05:22 +03:13 01:21:32 -01:57
Roxzone 06:15 01:34:16 07:22 -01:07 01:34:16
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Abby Lancaster had a strong performance in the HYROX race in London. She finished with an overall rank of 247, which puts her in the top 19% of all athletes. In her age group (25-29), she ranked 44th, placing her in the top 25%. Her overall time of 01:34:16 was impressive, and she completed the race 2 minutes and 36 seconds faster than the average finish time.

Abby's running performance was particularly noteworthy, as her total running time of 00:44:09 was 2 minutes and 36 seconds faster than the average. This suggests that she has a strong running profile and should continue to focus on developing her running skills. Her best running lap was completed in 00:05:07, which was 1 second faster than the average.

Segments to Improve


While Abby had an overall strong performance, there were a few segments where she lost significant time compared to the average. These segments include Wall Balls, Sled Push, Ski Erg, Rowing, Sandbag Lunges, and Sled Pull.

To improve her performance in the Wall Balls segment, Abby should focus on improving her strength and endurance. Specific exercises that can help include squats, lunges, and wall balls with a lighter weight to work on speed and efficiency. It is also important for Abby to work on her form and technique during this exercise to ensure maximum efficiency and minimize time loss.

For the Sled Push segment, Abby should work on improving her power and explosiveness. Exercises such as sled pushes and prowler pushes can help build strength and speed in this movement. It is important for Abby to focus on maintaining a low and powerful position while pushing the sled, as this will help generate more force and minimize time loss.

In the Ski Erg and Rowing segments, Abby should work on improving her cardiovascular endurance and technique. Incorporating interval training on the Ski Erg and rowing machine can help improve her overall fitness and efficiency in these movements. Abby should also focus on maintaining a consistent and powerful stroke during these segments to maximize speed and minimize time loss.

To improve performance in the Sandbag Lunges segment, Abby should focus on improving her leg and core strength. Exercises such as lunges, squats, and deadlifts can help develop the necessary strength for this movement. Abby should also work on maintaining proper form and posture during the lunges, as this will help improve efficiency and minimize time loss.

For the Sled Pull segment, Abby should focus on improving her upper body strength and grip strength. Exercises such as pull-ups, rows, and farmer's carries can help develop the necessary strength for this movement. Abby should also work on maintaining a strong and steady pull during this segment, as this will help maximize speed and minimize time loss.

Strategies


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

1. Pacing:
It is important for Abby to maintain a consistent pace throughout the race. While it is tempting to start fast, it is crucial to conserve energy for the later segments. Abby should focus on finding a sustainable pace that allows her to maintain a strong performance throughout the entire race.

2. Transitions:
Abby should work on improving her transition time between segments. This can be achieved through practice and familiarity with the equipment and movements. By minimizing transition time, Abby can gain valuable seconds that can make a difference in her overall race time.

3. Mental Preparation:
HYROX races require mental toughness and resilience. Abby should focus on developing mental strategies to stay focused and motivated during the race. This can include positive self-talk, visualization, and setting small goals for each segment.

4. Training Variety:
To improve overall performance, Abby should incorporate a variety of training exercises and workouts. This will help prevent plateauing and keep her body challenged and adaptable to different movements and demands.

By implementing these strategies and focusing on addressing the identified areas for improvement, Abby can continue to enhance her performance in future HYROX 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 Women
Similar Athletes
Conlon Gráinne 2024 Dublin 01:34:46
Huhtamella Sirpa 2022 Essen 01:34:26
Miyeso Sophia 2019 Frankfurt 01:34:24
Ellis Amanda 2023 London 01:34:11
Lay Alexandra 2024 Melbourne 01:34:30
Wolf Daniela 2024 Frankfurt 01:34:05
Miles Steph 2024 London 01:34:13
Howlin Noeleen 2024 Dublin 01:34:36
Simpson Megan 2024 New York 01:34:00
Höschle Julia 2023 Hannover 01:34:39

Measure Your Performance Against Top Athletes

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