Dive into this athlete’s performance at 2023 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 Sherwood 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 Sherwood 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 Sherwood 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 Sherwood 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 05:08. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 01:53 | 07:06 to 05:13 | 36.7% |
| Run Total | 01:11 | 43:58 to 42:47 | 23.1% |
| Wall Balls | 00:57 | 04:57 to 04:00 | 18.5% |
| Farmers Carry | 00:24 | 02:24 to 02:00 | 7.8% |
| Sled Pull | 00:20 | 05:16 to 04:56 | 6.5% |
| Sandbag Lunges | 00:12 | 04:25 to 04:13 | 3.9% |
| Sled Push | 00:11 | 02:32 to 02:21 | 3.6% |
| Ski Erg | 00:00 | 04:35 to 04:35 | 0.0% |
| Rowing | 00:00 | 05:01 to 05:01 | 0.0% |
| Sherwood Sarah | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:03 | 00:00 | 04:57 -00:54 | 00:00 +00:00 |
| Ski Erg | 04:35 | 04:03 | 05:00 -00:25 | 04:57 -00:54 |
| Running 2 | 05:29 | 08:38 | 05:16 +00:13 | 09:57 -01:19 |
| Sled Push | 02:32 | 14:07 | 02:36 -00:04 | 15:13 -01:06 |
| Running 3 | 05:29 | 16:39 | 05:30 -00:01 | 17:49 -01:10 |
| Sled Pull | 05:16 | 22:08 | 05:23 -00:07 | 23:19 -01:11 |
| Running 4 | 05:40 | 27:24 | 05:32 +00:08 | 28:42 -01:18 |
| Burpees Broad Jump | 07:06 | 33:04 | 05:34 +01:32 | 34:14 -01:10 |
| Running 5 | 05:50 | 40:10 | 05:40 +00:10 | 39:48 +00:22 |
| Rowing | 05:01 | 46:00 | 05:16 -00:15 | 45:28 +00:32 |
| Running 6 | 05:43 | 51:01 | 05:34 +00:09 | 50:44 +00:17 |
| Farmers Carry | 02:24 | 56:44 | 02:10 +00:14 | 56:18 +00:26 |
| Running 7 | 05:43 | 59:08 | 05:31 +00:12 | 58:28 +00:40 |
| Sandbag Lunges | 04:25 | 01:04:51 | 04:27 -00:02 | 01:03:59 +00:52 |
| Running 8 | 06:05 | 01:09:16 | 05:54 +00:11 | 01:08:26 +00:50 |
| Wall Balls | 04:57 | 01:15:21 | 04:28 +00:29 | 01:14:20 +01:01 |
| Roxzone | 04:59 | 01:25:08 | 06:20 -01:21 | 01:25:08 |
Sarah's best running lap was 00:04:03, which was 00:42 faster than the average time. She also performed well in the Ski Erg and Sled Push segments, with times of 00:04:35 (00:23 faster than average) and 00:02:32 (00:25 faster than average) respectively. However, she struggled in segments such as Burpees Broad Jump, Wall Balls, and Running 2 and 7, where she lost the most time.
- Strength Training: Squats, lunges, deadlifts, kettlebell swings, medicine ball throws
- Plyometric Training: Squat jumps, box jumps, burpees, plyometric push-ups
- Cardiovascular Training: Interval training, hill sprints, tempo runs, long-distance runs
- Core Training: Planks, Russian twists, bicycle crunches, stability ball exercises
- Circuit Training: Incorporate a variety of exercises targeting different muscle groups with minimal rest in between
By incorporating these training strategies and techniques into her routine, Sarah can improve her performance in the identified areas and enhance her overall results in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Celiento Giusy | 2024 Vienna - European Championship | 01:24:39 | |
| Williams Sarah | 2024 Sydney | 01:24:51 | |
| Widdup Bethany | 2024 Glasgow | 01:25:07 | |
| Pursad Stéphanie | 2024 Hong Kong | 01:24:58 | |
| Ammendola Maria | 2023 Barcelona | 01:24:43 | |
| Showman Brianne | 2023 Anaheim | 01:25:08 | |
| Kim Na Yeong | 2024 Hong Kong | 01:24:47 | |
| De Valk Robin | 2023 Amsterdam | 01:25:03 | |
| Segrave Kim | 2024 Perth | 01:24:42 | |
| Hanlon Katy | 2024 Birmingham | 01:25:25 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Poznan | 01:21:49 | |
| 2024 Manchester | 01:19:29 | |
| 2023 Glasgow | 01:27:14 | |
| 2024 Birmingham | 01:21:01 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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