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 Dean 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 Dean 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 Dean 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 Dean 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 03:47. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 01:18 | 07:05 to 05:47 | 34.4% |
| Run Total | 00:43 | 48:00 to 47:17 | 18.9% |
| Sled Push | 00:39 | 03:25 to 02:46 | 17.2% |
| Farmers Carry | 00:27 | 02:42 to 02:15 | 11.9% |
| Burpees Broad Jump | 00:20 | 06:41 to 06:21 | 8.8% |
| Ski Erg | 00:16 | 05:25 to 05:09 | 7.0% |
| Rowing | 00:04 | 05:29 to 05:25 | 1.8% |
| Sandbag Lunges | 00:00 | 04:23 to 04:23 | 0.0% |
| Wall Balls | 00:00 | 04:37 to 04:37 | 0.0% |
| Dean Sarah | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:40 | 00:00 | 05:18 -00:38 | 00:00 +00:00 |
| Ski Erg | 05:25 | 04:40 | 05:12 +00:13 | 05:18 -00:38 |
| Running 2 | 06:04 | 10:05 | 05:45 +00:19 | 10:30 -00:25 |
| Sled Push | 03:25 | 16:09 | 02:51 +00:34 | 16:15 -00:06 |
| Running 3 | 06:00 | 19:34 | 06:04 -00:04 | 19:06 +00:28 |
| Sled Pull | 07:05 | 25:34 | 06:04 +01:01 | 25:10 +00:24 |
| Running 4 | 06:18 | 32:39 | 06:04 +00:14 | 31:14 +01:25 |
| Burpees Broad Jump | 06:41 | 38:57 | 06:38 +00:03 | 37:18 +01:39 |
| Running 5 | 06:07 | 45:38 | 06:14 -00:07 | 43:56 +01:42 |
| Rowing | 05:29 | 51:45 | 05:28 +00:01 | 50:10 +01:35 |
| Running 6 | 06:06 | 57:14 | 06:06 +00:00 | 55:38 +01:36 |
| Farmers Carry | 02:42 | 01:03:20 | 02:22 +00:20 | 01:01:44 +01:36 |
| Running 7 | 06:11 | 01:06:02 | 06:05 +00:06 | 01:04:06 +01:56 |
| Sandbag Lunges | 04:23 | 01:12:13 | 05:05 -00:42 | 01:10:11 +02:02 |
| Running 8 | 06:37 | 01:16:36 | 06:35 +00:02 | 01:15:16 +01:20 |
| Wall Balls | 04:37 | 01:23:13 | 05:23 -00:46 | 01:21:51 +01:22 |
| Roxzone | 06:56 | 01:34:40 | 07:26 -00:30 | 01:34:40 |
Sarah's best running lap was 00:04:40, which was 00:27 faster than the average. This indicates that she has a strong running ability and can maintain a good pace during a lap.
To improve the Run Total segment, Sarah should work on improving her overall fitness and transition time. This can be achieved through high-intensity interval training (HIIT) workouts, such as sprints or hill repeats, to increase her cardiovascular endurance and speed. Additionally, she should practice efficient transitions between exercises to minimize time lost.
For the Sled Pull segment, Sarah should focus on strengthening her upper body and core. Exercises such as deadlifts, pull-ups, and planks can help improve her pulling strength and stability. She should also practice proper technique and form during the sled pull to maximize efficiency.
To improve the Burpees Broad Jump segment, Sarah should work on both her strength and explosiveness. Exercises such as squat jumps, burpees, and box jumps can help improve her power output and speed. She should also focus on maintaining proper form and efficiency during the burpees to avoid unnecessary energy expenditure.
In the Ski Erg and Running 2 segments, Sarah should focus on improving her overall running endurance and speed. Long-distance runs, interval training, and hill workouts can help improve her cardiovascular fitness and running efficiency. She should also work on maintaining a consistent pace during these segments to avoid burning out too early.
For the Running 4 segment, Sarah should focus on maintaining her running form and technique. She should practice running drills such as high knees, butt kicks, and strides to improve her running mechanics and efficiency. Additionally, she should work on maintaining a steady pace and avoiding any sudden changes in speed.
In the Sled Push and Farmers Carry segments, Sarah should focus on improving her lower body strength and endurance. Exercises such as squats, lunges, and deadlifts can help strengthen her legs and improve her pushing and carrying abilities. She should also practice proper technique and form during these exercises to maximize efficiency.
Sarah should also pay attention to her transitions between exercises and aim to minimize any unnecessary time spent in the roxzone. Practicing efficient transitions during training can help improve her overall race time.
Additionally, Sarah should focus on staying mentally focused and positive throughout the race. Mental toughness and resilience are key factors in performing well in endurance events. She should develop strategies to overcome fatigue and maintain a positive mindset, such as setting short-term goals and using positive self-talk.
In conclusion, Sarah Dean performed well in the HYROX race, with strong running abilities and a good overall rank. To improve her performance, she should focus on specific segments where she lost the most time, such as the Run Total, Sled Pull, and Burpees Broad Jump. By implementing the suggested training strategies and techniques, Sarah can enhance her performance in these areas and continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Hoggenmüller Lisa | 2024 Stuttgart | 01:34:49 | |
| Brickert Victoria | 2024 Houston | 01:34:30 | |
| Herrera Xochitl | 2024 Mexico City | 01:35:01 | |
| Schui Susanne | 2019 Hamburg | 01:34:40 | |
| Wendy Kap | 2023 Amsterdam | 01:34:46 | |
| Short Lisa | 2023 London | 01:34:41 | |
| Pesaresi Cecilia | 2024 Singapore | 01:34:39 | |
| Sadler Ellie | 2024 Manchester | 01:34:53 | |
| Shooshtarian Ghazal | 2023 New York | 01:34:26 | |
| Skipper Sophie | 2024 Sports Direct HYROX London | 01:34:40 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Birmingham | 01:34:13 | |
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