Season 23/24 2023 Milan (859) HYROX (704) Women (173) Goulopoulos Lucy

Goulopoulos Lucy Hyrox Result

Dive into this athlete’s performance at 2023 Milan 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

AUS AUS Flag Women 30-34 #163026 01:30:30 15th in AG | Top 50.0% 81st | Top 46.8%
+02:47
49:02
Run Total
+00:22
06:08
Avg. Lap
+00:50
05:56
Best Lap
-02:58
34:22
Workout Total
-00:23
04:17
Avg. Workout
+00:16
07:12
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 Goulopoulos Lucy'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 Goulopoulos Lucy'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 Goulopoulos Lucy'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 Goulopoulos Lucy'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 05:16. Check the detail of the improvement plan below.

03:41 Potential Improvement 69.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 03:41 49:02 to 45:21 69.9%
Sled Push 01:08 03:43 to 02:35 21.5%
Sled Pull 00:25 05:50 to 05:25 7.9%
Farmers Carry 00:02 02:10 to 02:08 0.6%
Ski Erg 00:00 05:03 to 05:03 0.0%
Burpees Broad Jump 00:00 04:30 to 04:30 0.0%
Rowing 00:00 05:12 to 05:12 0.0%
Sandbag Lunges 00:00 03:39 to 03:39 0.0%
Wall Balls 00:00 04:15 to 04:15 0.0%

Splits Time

Goulopoulos Lucy Perfect Race
Splits Total Average Total
Running 1 06:03 00:00 05:10 +00:53 00:00 +00:00
Ski Erg 05:03 06:03 05:08 -00:05 05:10 +00:53
Running 2 06:00 11:06 05:31 +00:29 10:18 +00:48
Sled Push 03:43 17:06 02:44 +00:59 15:49 +01:17
Running 3 06:03 20:49 05:48 +00:15 18:33 +02:16
Sled Pull 05:50 26:52 05:49 +00:01 24:21 +02:31
Running 4 05:56 32:42 05:49 +00:07 30:10 +02:32
Burpees Broad Jump 04:30 38:38 06:13 -01:43 35:59 +02:39
Running 5 06:05 43:08 05:57 +00:08 42:12 +00:56
Rowing 05:12 49:13 05:23 -00:11 48:09 +01:04
Running 6 06:02 54:25 05:52 +00:10 53:32 +00:53
Farmers Carry 02:10 01:00:27 02:15 -00:05 59:24 +01:03
Running 7 06:05 01:02:37 05:51 +00:14 01:01:39 +00:58
Sandbag Lunges 03:39 01:08:42 04:51 -01:12 01:07:30 +01:12
Running 8 06:53 01:12:21 06:16 +00:37 01:12:21 +00:00
Wall Balls 04:15 01:19:14 04:57 -00:42 01:18:37 +00:37
Roxzone 07:12 01:30:30 06:56 +00:16 01:30:30
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Lucy Goulopoulos had a strong performance in the Hyrox race in Milan, finishing in the top 11% of 704 athletes overall and in the top 10% of her age group. Her overall time of 01:30:30 was solid, but there are areas where she can make improvements to enhance her performance in future races.

Lucy's total running time of 00:49:02 was 03:52 slower than the average for her finish time. This indicates that she may need to focus more on improving her overall fitness and transition time. Additionally, her best running lap time of 00:05:56 shows that she has the potential to be a strong runner and should continue to train her running skills.

Segments to Improve


1. Running 1:
Lucy's time of 00:06:03 was 01:02 slower than the average. To improve this segment, she can focus on interval training and speed work. Incorporating hill sprints and tempo runs into her training routine can help improve her speed and endurance.

2. Sled Push:
Lucy's time of 00:03:43 was 00:37 slower than the average. To improve this segment, she should work on increasing her overall strength and power. Incorporating exercises such as squats, deadlifts, and lunges into her strength training routine can help improve her sled push performance.

3. Running 2:
Lucy's time of 00:06:00 was 00:32 slower than the average. To improve this segment, she should focus on building her endurance. Incorporating longer distance runs and incorporating interval training with longer work-to-rest ratios can help improve her running stamina.

4. Roxzone:
Lucy's time of 00:07:12 was 00:30 slower than the average. To improve this segment, she should focus on improving her overall fitness and transition time. Incorporating circuit training and plyometric exercises can help improve her overall fitness levels and decrease transition time.

5. Running 8:
Lucy's time of 00:06:53 was 00:25 slower than the average. To improve this segment, she should continue to focus on building her endurance and speed. Incorporating interval training and tempo runs into her training routine can help improve her performance in this segment.

6. Running 7:
Lucy's time of 00:06:05 was 00:15 slower than the average. To improve this segment, she should continue to work on her endurance. Incorporating longer distance runs and tempo runs can help improve her running stamina and speed.

7. Running 3:
Lucy's time of 00:06:03 was 00:14 slower than the average. To improve this segment, she should focus on improving her speed and endurance. Incorporating interval training and hill sprints into her training routine can help improve her performance in this segment.

Strategies


- Pacing: Lucy should focus on maintaining a steady pace throughout the race to avoid burning out too early or losing momentum. By monitoring her effort and adjusting her speed accordingly, she can ensure a more consistent performance.
- Transitions: To optimize her overall time, Lucy should work on improving her transition time between exercises. Practicing quick and efficient transitions in her training can help shave off precious seconds during the race.
- Mental Preparation: Lucy should focus on mental preparation to stay motivated and focused throughout the race. Setting small goals and visualizing success can help her maintain a positive mindset and push through any challenges she may face.
- Nutrition and Hydration: Proper fueling and hydration before, during, and after the race are crucial for optimal performance. Lucy should develop a nutrition and hydration plan tailored to her specific needs to ensure she has the energy and stamina to perform at her best.

Overall, Lucy Goulopoulos had a strong performance in the Hyrox race in Milan and has the potential to further improve her performance in future races. By focusing on improving her overall fitness, strength, and endurance, as well as implementing effective race strategies, she can continue to excel in the sport of fitness.

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
Tolmachoff Erica 2021 Dallas 01:30:18
Van Remortel Sandra 2024 Rotterdam 01:30:50
Norris Carol 2023 World Championships Manchester 01:30:06
Ornelas Arredondo Jacqueline Samanta 2024 Ciudad de Mexico 01:30:28
Barnes Kiandra 2024 Melbourne 01:30:15
Kenny Lydia 2024 London 01:30:52
Mckenna Rose 2022 New York 01:30:39
于 淼 2024 Beijing 01:30:38
Collins Bridget 2024 Melbourne 01:30:28
Hindemith Julia 2024 Hamburg 01:30:23

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Turin 01:28:38
2024 Milan 01:37:17

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