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 Pepper Sarah'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 Pepper Sarah'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 Pepper Sarah'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 Pepper Sarah'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 05:36. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:33 | 51:33 to 48:00 | 63.4% |
| Farmers Carry | 01:09 | 03:26 to 02:17 | 20.5% |
| Burpees Broad Jump | 00:52 | 07:25 to 06:33 | 15.5% |
| Rowing | 00:02 | 05:30 to 05:28 | 0.6% |
| Ski Erg | 00:00 | 05:04 to 05:04 | 0.0% |
| Sled Push | 00:00 | 02:11 to 02:11 | 0.0% |
| Sled Pull | 00:00 | 05:44 to 05:44 | 0.0% |
| Sandbag Lunges | 00:00 | 04:40 to 04:40 | 0.0% |
| Wall Balls | 00:00 | 03:59 to 03:59 | 0.0% |
| Pepper Sarah | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:27 | 00:00 | 05:24 +01:03 | 00:00 +00:00 |
| Ski Erg | 05:04 | 06:27 | 05:15 -00:11 | 05:24 +01:03 |
| Running 2 | 06:00 | 11:31 | 05:48 +00:12 | 10:39 +00:52 |
| Sled Push | 02:11 | 17:31 | 02:57 -00:46 | 16:27 +01:04 |
| Running 3 | 06:17 | 19:42 | 06:06 +00:11 | 19:24 +00:18 |
| Sled Pull | 05:44 | 25:59 | 06:15 -00:31 | 25:30 +00:29 |
| Running 4 | 06:24 | 31:43 | 06:08 +00:16 | 31:45 -00:02 |
| Burpees Broad Jump | 07:25 | 38:07 | 06:54 +00:31 | 37:53 +00:14 |
| Running 5 | 06:30 | 45:32 | 06:19 +00:11 | 44:47 +00:45 |
| Rowing | 05:30 | 52:02 | 05:32 -00:02 | 51:06 +00:56 |
| Running 6 | 06:32 | 57:32 | 06:10 +00:22 | 56:38 +00:54 |
| Farmers Carry | 03:26 | 01:04:04 | 02:25 +01:01 | 01:02:48 +01:16 |
| Running 7 | 06:33 | 01:07:30 | 06:10 +00:23 | 01:05:13 +02:17 |
| Sandbag Lunges | 04:40 | 01:14:03 | 05:15 -00:35 | 01:11:23 +02:40 |
| Running 8 | 06:53 | 01:18:43 | 06:44 +00:09 | 01:16:38 +02:05 |
| Wall Balls | 03:59 | 01:25:36 | 05:32 -01:33 | 01:23:22 +02:14 |
| Roxzone | 07:05 | 01:36:34 | 07:40 -00:35 | 01:36:34 |
Sarah's best running lap was 00:06:00, indicating that she has good speed and endurance in her running performance.
To improve the Run Total segment, Sarah should focus on improving her overall fitness and transition time. This can be achieved through interval training, incorporating high-intensity intervals with short rest periods. She can also work on her speed and endurance by incorporating tempo runs and hill sprints into her training routine.
For the Running 1 segment, Sarah should focus on improving her pacing. She was 01:16 slower than the average, indicating that she may have started too fast and fatigued towards the end. She can work on pacing strategies during her training runs, practicing negative splits to maintain a consistent pace throughout the race.
To improve the Farmers Carry segment, Sarah should focus on improving her grip strength and overall upper body strength. She can incorporate exercises such as farmer's walks, deadlifts, and pull-ups into her training routine. Additionally, practicing grip-specific exercises such as plate pinches and towel hangs can help improve her grip strength.
The Best Lap segment indicates that Sarah has good speed and endurance. To further enhance her performance in this segment, she can incorporate interval training with shorter distances, such as 400m sprints, into her training routine. This will help improve her speed and anaerobic capacity.
For the Burpees Broad Jump segment, Sarah should focus on improving her explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and lateral jumps can help improve her power and agility. Additionally, incorporating agility ladder drills and cone drills into her training routine can help improve her overall agility and coordination.
To improve the Running 7, Running 6, Running 2, and Running 4 segments, Sarah should focus on improving her endurance and pacing. Incorporating longer distance runs into her training routine, such as steady-state runs and tempo runs, will help improve her endurance. Additionally, practicing pacing strategies during her training runs, such as negative splits and progressive runs, will help her maintain a consistent pace throughout the race.
Sarah can also consider implementing a strategy of conserving energy during the earlier segments and pushing harder in the later segments where she has shown strength. By strategically managing her effort and energy distribution, she can optimize her overall performance.
In conclusion, Sarah Pepper had a strong performance in the Hyrox race, but there are areas for improvement. By focusing on her overall fitness, pacing, grip strength, power, agility, and endurance, Sarah can enhance her performance in the identified segments. Implementing specific training strategies and techniques, such as interval training, strength exercises, plyometrics, and pacing strategies, will contribute to her overall improvement in future races.
| Similar Athletes | |||
|---|---|---|---|
| Holland Gillian | 2019 New York | 01:36:11 | |
| Hoskin Sophie | 2024 Birmingham | 01:36:47 | |
| Mcateer Cheryl | 2021 Birmingham | 01:36:31 | |
| Müller Damiana | 2022 Basel | 01:36:44 | |
| Coussons Katie | 2024 Milan | 01:36:05 | |
| Vernal Selina | 2023 Manchester | 01:36:18 | |
| Wojcik Sophie | 2023 Dallas | 01:36:37 | |
| Keating Kelly | 2023 Dublin | 01:36:54 | |
| Walker Lucy | 2023 London | 01:36:27 | |
| Mcquire Natalie | 2024 Birmingham | 01:36:09 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Barcelona | 01:46:52 | |
| 2023 Manchester | 01:55:32 | |
| 2023 Birmingham | 01:36:11 | |
| 2023 London | 01:27:25 | |
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