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 Whiteman Kellie'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 Whiteman Kellie'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 Whiteman Kellie'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 Whiteman Kellie'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 03:58. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 01:55 | 07:26 to 05:31 | 48.3% |
| Run Total | 01:15 | 47:06 to 45:51 | 31.5% |
| Rowing | 00:24 | 05:44 to 05:20 | 10.1% |
| Farmers Carry | 00:20 | 02:30 to 02:10 | 8.4% |
| Sled Push | 00:04 | 02:42 to 02:38 | 1.7% |
| Ski Erg | 00:00 | 05:04 to 05:04 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:47 to 05:47 | 0.0% |
| Sandbag Lunges | 00:00 | 04:38 to 04:38 | 0.0% |
| Wall Balls | 00:00 | 03:44 to 03:44 | 0.0% |
| Whiteman Kellie | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:40 | 00:00 | 05:11 -00:31 | 00:00 +00:00 |
| Ski Erg | 05:04 | 04:40 | 05:09 -00:05 | 05:11 -00:31 |
| Running 2 | 05:48 | 09:44 | 05:33 +00:15 | 10:20 -00:36 |
| Sled Push | 02:42 | 15:32 | 02:48 -00:06 | 15:53 -00:21 |
| Running 3 | 06:20 | 18:14 | 05:52 +00:28 | 18:41 -00:27 |
| Sled Pull | 07:26 | 24:34 | 05:55 +01:31 | 24:33 +00:01 |
| Running 4 | 05:50 | 32:00 | 05:53 -00:03 | 30:28 +01:32 |
| Burpees Broad Jump | 05:47 | 37:50 | 06:16 -00:29 | 36:21 +01:29 |
| Running 5 | 05:54 | 43:37 | 06:02 -00:08 | 42:37 +01:00 |
| Rowing | 05:44 | 49:31 | 05:26 +00:18 | 48:39 +00:52 |
| Running 6 | 05:55 | 55:15 | 05:56 -00:01 | 54:05 +01:10 |
| Farmers Carry | 02:30 | 01:01:10 | 02:19 +00:11 | 01:00:01 +01:09 |
| Running 7 | 06:13 | 01:03:40 | 05:55 +00:18 | 01:02:20 +01:20 |
| Sandbag Lunges | 04:38 | 01:09:53 | 04:55 -00:17 | 01:08:15 +01:38 |
| Running 8 | 06:29 | 01:14:31 | 06:22 +00:07 | 01:13:10 +01:21 |
| Wall Balls | 03:44 | 01:21:00 | 05:07 -01:23 | 01:19:32 +01:28 |
| Roxzone | 07:10 | 01:31:47 | 07:08 +00:02 | 01:31:47 |
Segment Analysis:
- Run Total: Kellie's total running time of 00:47:06 was 01:52 slower than the average. This indicates that she could work on improving her overall fitness and transition time between exercises to increase her speed during the running segments.
- Sled Pull: Kellie's time of 00:07:26 for the sled pull was 01:17 slower than the average. To improve in this segment, she can focus on building strength and power in her upper body and legs. Exercises such as deadlifts, squats, and sled pushes can help her improve her pulling speed and efficiency.
- Running 3 and Running 7: Both Running 3 and Running 7 were slower than the average, with times of 00:06:20 and 00:06:13 respectively. To improve her running performance, Kellie can incorporate speed and interval training into her routine. This can help increase her overall speed and endurance during the race.
- Rowing: Kellie's rowing time of 00:05:44 was 00:21 slower than the average. To improve her rowing performance, she can focus on building her cardiovascular endurance and improving her rowing technique. Incorporating rowing intervals and drills into her training routine can help her increase her rowing speed and efficiency.
- Running 2 and Roxzone: Both Running 2 and Roxzone were slower than the average. To improve in these segments, Kellie can work on her overall fitness and transition time. High-intensity interval training (HIIT) can be beneficial for improving her overall fitness and reducing her transition time between exercises.
To improve in these segments, Kellie can incorporate the following training strategies and techniques:
1. Overall Fitness Improvement:
- Incorporate HIIT workouts into her training routine to improve her cardiovascular endurance and overall fitness.
- Include strength training exercises such as deadlifts, squats, and sled pushes to build power and improve performance in strength-based segments.
2. Running Performance Improvement:
- Include speed and interval training in her running workouts to increase her overall speed and endurance.
- Focus on running technique and form, ensuring proper posture and foot strike.
3. Sled Pull Improvement:
- Incorporate exercises such as deadlifts, squats, and sled pushes to build upper body and leg strength.
- Practice proper pulling technique, focusing on engaging the core and using the legs for power.
4. Rowing Improvement:
- Include rowing intervals and drills in her training routine to improve rowing speed and efficiency.
- Focus on proper rowing technique, including a strong drive and efficient recovery.
5. Transition Time Improvement:
- Incorporate circuit training and specific transition drills into her training routine to improve transition time between exercises.
- Practice smooth and efficient transitions during training sessions.
- Pace herself effectively throughout the race, ensuring she doesn't start too fast and burn out later.
- Focus on maintaining proper form and technique during each exercise to avoid unnecessary energy expenditure.
- Prioritize efficient transitions between exercises to minimize time spent in the Roxzone.
- Stay mentally focused and motivated throughout the race, pushing through any fatigue or challenges.
By implementing these strategies and focusing on the identified areas of improvement, Kellie Whiteman can enhance her performance in future Hyrox races and continue to achieve impressive results.
| Similar Athletes | |||
|---|---|---|---|
| Stenhouse Laura | 2021 Birmingham | 01:31:51 | |
| Thiede Annika | 2021 Leipzig | 01:31:30 | |
| Van Der Spek Megan | 2024 Amsterdam | 01:31:27 | |
| Felts Hannah | 2020 Dallas | 01:32:10 | |
| Shehayeb Hiba | 2023 Dubai | 01:31:32 | |
| Mcerlean Ellie | 2024 Dublin | 01:32:13 | |
| Sander Elizabeth | 2024 Copenhagen | 01:31:27 | |
| Schloss Katharina | 2024 Köln | 01:31:59 | |
| Mccall Orla | 2024 Birmingham | 01:32:00 | |
| Kolasa Esther | 2024 Poznan | 01:32:01 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 London | 01:24:53 | |
| 2024 Sports Direct HYROX London | 01:31:58 | |
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