Dive into this athlete’s performance at 2023 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.
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 Rayworth Sophia'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 Rayworth Sophia'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 Rayworth Sophia'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 Rayworth Sophia'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 05:10. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:53 | 49:41 to 44:48 | 94.5% |
| Sled Push | 00:17 | 02:49 to 02:32 | 5.5% |
| Ski Erg | 00:00 | 04:35 to 04:35 | 0.0% |
| Sled Pull | 00:00 | 04:21 to 04:21 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:39 to 05:39 | 0.0% |
| Rowing | 00:00 | 05:03 to 05:03 | 0.0% |
| Farmers Carry | 00:00 | 01:41 to 01:41 | 0.0% |
| Sandbag Lunges | 00:00 | 04:26 to 04:26 | 0.0% |
| Wall Balls | 00:00 | 04:24 to 04:24 | 0.0% |
| Rayworth Sophia | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:40 | 00:00 | 05:10 -00:30 | 00:00 +00:00 |
| Ski Erg | 04:35 | 04:40 | 05:06 -00:31 | 05:10 -00:30 |
| Running 2 | 06:00 | 09:15 | 05:26 +00:34 | 10:16 -01:01 |
| Sled Push | 02:49 | 15:15 | 02:45 +00:04 | 15:42 -00:27 |
| Running 3 | 06:32 | 18:04 | 05:45 +00:47 | 18:27 -00:23 |
| Sled Pull | 04:21 | 24:36 | 05:42 -01:21 | 24:12 +00:24 |
| Running 4 | 06:24 | 28:57 | 05:46 +00:38 | 29:54 -00:57 |
| Burpees Broad Jump | 05:39 | 35:21 | 05:59 -00:20 | 35:40 -00:19 |
| Running 5 | 06:42 | 41:00 | 05:54 +00:48 | 41:39 -00:39 |
| Rowing | 05:03 | 47:42 | 05:21 -00:18 | 47:33 +00:09 |
| Running 6 | 06:12 | 52:45 | 05:48 +00:24 | 52:54 -00:09 |
| Farmers Carry | 01:41 | 58:57 | 02:16 -00:35 | 58:42 +00:15 |
| Running 7 | 06:14 | 01:00:38 | 05:46 +00:28 | 01:00:58 -00:20 |
| Sandbag Lunges | 04:26 | 01:06:52 | 04:42 -00:16 | 01:06:44 +00:08 |
| Running 8 | 07:00 | 01:11:18 | 06:10 +00:50 | 01:11:26 -00:08 |
| Wall Balls | 04:24 | 01:18:18 | 04:51 -00:27 | 01:17:36 +00:42 |
| Roxzone | 06:44 | 01:29:18 | 06:51 -00:07 | 01:29:18 |
To improve her performance in these segments, Sophia should focus on both her overall fitness and her transition time in the roxzone. Improving her overall fitness will enhance her endurance and speed, allowing her to maintain a faster pace throughout the race. Additionally, reducing her transition time in the roxzone will minimize the time spent resting and ultimately improve her overall running time.
Specific training strategies and techniques for each segment are as follows:
1. Running 5: Sophia should focus on increasing her running speed and endurance. Interval training, such as high-intensity interval training (HIIT) and tempo runs, can help improve her overall running performance. Incorporating hill sprints and incline treadmill workouts can also enhance her strength and power.
2. Running 3: Similar to Running 5, Sophia should prioritize interval training to improve her running speed and endurance. She can also incorporate fartlek runs, which involve alternating between fast and slow running intervals, to improve her ability to maintain a faster pace.
3. Running 8: To improve her performance in this segment, Sophia should focus on building her endurance and strength. Long-distance runs, endurance-based circuit training, and plyometric exercises can help enhance her overall performance and running speed.
4. Running 4: Sophia should incorporate speed drills and sprints into her training routine to improve her running speed and power. Interval training, such as track workouts and interval sprints, can also be beneficial for improving her overall running performance.
5. Running 2: To improve her performance in this segment, Sophia should focus on both her running speed and endurance. Incorporating hill repeats, tempo runs, and interval training can help enhance her overall running performance and increase her speed and endurance.
6. Running 7: Similar to Running 5 and Running 3, interval training and hill sprints can be effective in improving Sophia's overall running performance in this segment. Incorporating strength training exercises, such as lunges and squats, can also help improve her running form and power.
7. Running 6: Sophia should focus on improving her running endurance and speed for this segment. Long-distance runs, tempo runs, and interval training can help enhance her overall running performance and increase her speed and endurance.
By implementing these strategies and focusing on improving the identified segments, Sophia can enhance her overall performance in future Hyrox races. It is important for her to incorporate a balanced training routine that includes both strength and endurance training, as well as specific drills and exercises tailored to target her areas of improvement.
| Similar Athletes | |||
|---|---|---|---|
| Marcelissen Jessie | 2024 Maastricht | 01:29:44 | |
| Maslin Indiana | 2022 Birmingham | 01:28:59 | |
| Hallam Ellie | 2022 Birmingham | 01:28:50 | |
| Gmyrek Robyn | 2023 New York | 01:29:35 | |
| Kip Paula | 2024 Amsterdam | 01:29:26 | |
| Shui Chelsey | 2023 Hong Kong | 01:29:14 | |
| Lugo Elisa | 2023 Dallas | 01:29:36 | |
| Holmes Holly | 2023 New York | 01:29:02 | |
| Möckel Tanja | 2022 Leipzig | 01:29:46 | |
| Bouchara Sandra | 2024 Vienna - European Championship | 01:29:43 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Birmingham | 01:48:12 | |
| 2024 Birmingham | 01:52:57 | |
| 2022 London | 01:39:12 | |
| 2024 Sports Direct HYROX London | 01:29:41 | |
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