Gordon Alexandra Hyrox Result

Dive into this athlete’s performance at 2023 Hong Kong 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 40-44 #134001 01:29:54 🥉 in AG | Top 27.3% 35th | Top 30.4%
+02:24
48:27
Run Total
+00:18
06:03
Avg. Lap
-00:30
04:34
Best Lap
-01:18
35:44
Workout Total
-00:09
04:28
Avg. Workout
-01:03
05:47
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 Gordon Alexandra'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 Gordon Alexandra'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 Gordon Alexandra'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 Gordon Alexandra'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 04:38. Check the detail of the improvement plan below.

03:17 Potential Improvement 70.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 03:17 48:27 to 45:10 70.9%
Wall Balls 00:34 05:03 to 04:29 12.2%
Burpees Broad Jump 00:32 06:19 to 05:47 11.5%
Ski Erg 00:15 05:17 to 05:02 5.4%
Sled Push 00:00 02:15 to 02:15 0.0%
Sled Pull 00:00 05:08 to 05:08 0.0%
Rowing 00:00 05:10 to 05:10 0.0%
Farmers Carry 00:00 02:07 to 02:07 0.0%
Sandbag Lunges 00:00 04:25 to 04:25 0.0%

Splits Time

Gordon Alexandra Perfect Race
Splits Total Average Total
Running 1 04:34 00:00 05:07 -00:33 00:00 +00:00
Ski Erg 05:17 04:34 05:08 +00:09 05:07 -00:33
Running 2 05:29 09:51 05:29 +00:00 10:15 -00:24
Sled Push 02:15 15:20 02:44 -00:29 15:44 -00:24
Running 3 06:03 17:35 05:47 +00:16 18:28 -00:53
Sled Pull 05:08 23:38 05:45 -00:37 24:15 -00:37
Running 4 06:07 28:46 05:49 +00:18 30:00 -01:14
Burpees Broad Jump 06:19 34:53 06:07 +00:12 35:49 -00:56
Running 5 06:23 41:12 05:57 +00:26 41:56 -00:44
Rowing 05:10 47:35 05:23 -00:13 47:53 -00:18
Running 6 06:20 52:45 05:50 +00:30 53:16 -00:31
Farmers Carry 02:07 59:05 02:16 -00:09 59:06 -00:01
Running 7 06:23 01:01:12 05:49 +00:34 01:01:22 -00:10
Sandbag Lunges 04:25 01:07:35 04:46 -00:21 01:07:11 +00:24
Running 8 07:11 01:12:00 06:14 +00:57 01:11:57 +00:03
Wall Balls 05:03 01:19:11 04:53 +00:10 01:18:11 +01:00
Roxzone 05:47 01:29:54 06:50 -01:03 01:29:54
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Alexandra Gordon had a strong performance in the 2023 Hong Kong Hyrox race, finishing in the top 7% of all athletes and in the top 5% of her age group (40-44).
- Her overall time of 01:29:54 is commendable, but there are areas where she can improve to further enhance her performance.
- Alexandra's total running time of 00:48:27 was 03:49 slower than the average for her finish time, indicating that she may need to focus on improving her overall fitness and transition time.
- Her best running lap of 00:04:34 was 00:24 faster than average, suggesting that she has a strong running profile and should continue to train in this area.

Segments to Improve


1. Running 8:
Alexandra's time of 00:07:11 in this segment was 00:46 slower than average. To improve her performance in this segment, she can focus on increasing her running endurance and speed. Specific training strategies include interval training, hill sprints, and tempo runs to build her cardiovascular fitness and improve her running efficiency.

2. Running 7:
Alexandra's time of 00:06:23 in this segment was 00:36 slower than average. To improve her performance, she can work on increasing her running speed and efficiency. Incorporating interval training, fartlek runs, and stride workouts can help improve her running economy and speed.

3. Burpees Broad Jump:
Alexandra's time of 00:06:19 in this segment was 00:30 slower than average. To enhance her performance in this segment, she can focus on improving her upper body strength and explosiveness. Exercises such as push-ups, pull-ups, and plyometric exercises like box jumps can help increase her power and speed in the burpees broad jump.

4. Running 6:
Alexandra's time of 00:06:20 in this segment was 00:30 slower than average. To improve her performance, she can focus on building her endurance and speed. Incorporating longer distance runs, tempo runs, and hill repeats can help improve her overall running performance and reduce her time in this segment.

5. Running 5:
Alexandra's time of 00:06:23 in this segment was 00:27 slower than average. To enhance her performance, she can work on increasing her running speed and efficiency. Incorporating interval training, fartlek runs, and stride workouts can help improve her running economy and speed.

6. Wall Balls:
Alexandra's time of 00:05:03 in this segment was 00:24 slower than average. To improve her performance, she can focus on increasing her lower body and core strength. Exercises such as squats, lunges, and core stability exercises can help improve her power and stability during the wall balls.

7. Running 4:
Alexandra's time of 00:06:07 in this segment was 00:18 slower than average. To enhance her performance, she can focus on improving her running endurance and speed. Incorporating interval training, fartlek runs, and tempo runs can help improve her overall running performance and reduce her time in this segment.

8. Running 3:
Alexandra's time of 00:06:03 in this segment was 00:15 slower than average. To improve her performance, she can work on increasing her running speed and efficiency. Incorporating interval training, fartlek runs, and stride workouts can help improve her running economy and speed.

9. Ski Erg:
Alexandra's time of 00:05:17 in this segment was 00:11 slower than average. To improve her performance, she can focus on increasing her upper body and core strength. Incorporating exercises such as rowing, planks, and medicine ball throws can help improve her power and endurance on the ski erg.

Strategies


- Alexandra should focus on maintaining a consistent pace throughout the race to avoid burning out early. It's important for her to find a balance between pushing herself and conserving energy for the later segments.
- She can benefit from studying the course map and segment distances to plan her pacing and effort level accordingly.
- Alexandra should also practice smooth and efficient transitions between segments to minimize time spent in the roxzone. Incorporating specific transition drills into her training can help improve her overall race time.
- Additionally, she should prioritize recovery and rest days to ensure she is adequately prepared for race day and to prevent overtraining.

Overall, Alexandra Gordon had a strong performance in the 2023 Hong Kong Hyrox race. To further improve her performance, she should focus on improving her overall fitness and transition time, as well as targeted training to enhance her running speed, endurance, and strength. With the right training strategies and techniques, she has the potential to achieve even better results in future races.

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
Howell Augusta 2024 Sydney 01:29:43
Schäffner Nicole 2022 München 01:29:49
Korbel Bianca 2024 Köln 01:30:24
Steckel Jessica 2019 Hamburg 01:30:11
Bouchara Sandra 2024 Vienna - European Championship 01:29:43
Haywood Gemma 2024 Bilbao 01:29:48
Clifford Ashley 2024 Madrid 01:30:20
Norris Carol 2023 World Championships Manchester 01:30:06
Peck Jill 2024 Birmingham 01:30:23
Crookey Rachel 2024 Melbourne 01:29:53

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Hong Kong 01:31:02

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