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 453 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 Shuttleworth 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 Shuttleworth 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 Shuttleworth 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 Shuttleworth 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 04:31. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 00:50 | 04:55 to 04:05 | 18.5% |
| Burpees Broad Jump | 00:49 | 04:54 to 04:05 | 18.1% |
| Farmers Carry | 00:43 | 02:27 to 01:44 | 15.9% |
| Ski Erg | 00:34 | 05:11 to 04:37 | 12.5% |
| Rowing | 00:26 | 05:16 to 04:50 | 9.6% |
| Sled Push | 00:25 | 02:19 to 01:54 | 9.2% |
| Sandbag Lunges | 00:23 | 03:51 to 03:28 | 8.5% |
| Wall Balls | 00:21 | 03:30 to 03:09 | 7.7% |
| Run Total | 00:00 | 36:20 to 36:20 | 0.0% |
| Shuttleworth Sarah | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:33 | 00:00 | 04:17 -00:44 | 00:00 +00:00 |
| Ski Erg | 05:11 | 03:33 | 04:45 +00:26 | 04:17 -00:44 |
| Running 2 | 04:15 | 08:44 | 04:35 -00:20 | 09:02 -00:18 |
| Sled Push | 02:19 | 12:59 | 02:18 +00:01 | 13:37 -00:38 |
| Running 3 | 04:52 | 15:18 | 04:48 +00:04 | 15:55 -00:37 |
| Sled Pull | 04:55 | 20:10 | 04:30 +00:25 | 20:43 -00:33 |
| Running 4 | 04:42 | 25:05 | 04:48 -00:06 | 25:13 -00:08 |
| Burpees Broad Jump | 04:54 | 29:47 | 04:23 +00:31 | 30:01 -00:14 |
| Running 5 | 04:53 | 34:41 | 04:55 -00:02 | 34:24 +00:17 |
| Rowing | 05:16 | 39:34 | 04:56 +00:20 | 39:19 +00:15 |
| Running 6 | 04:31 | 44:50 | 04:51 -00:20 | 44:15 +00:35 |
| Farmers Carry | 02:27 | 49:21 | 01:53 +00:34 | 49:06 +00:15 |
| Running 7 | 04:53 | 51:48 | 04:51 +00:02 | 50:59 +00:49 |
| Sandbag Lunges | 03:51 | 56:41 | 03:40 +00:11 | 55:50 +00:51 |
| Running 8 | 04:45 | 01:00:32 | 05:01 -00:16 | 59:30 +01:02 |
| Wall Balls | 03:30 | 01:05:17 | 03:38 -00:08 | 01:04:31 +00:46 |
| Roxzone | 04:27 | 01:13:05 | 04:56 -00:29 | 01:13:05 |
Sarah's best running lap was 00:03:33, which was 00:32 faster than average. This indicates that she has a strong running ability and was able to maintain a good pace throughout the race.
To improve in the Burpees Broad Jump segment, Sarah should focus on improving her speed and efficiency in performing burpees. She can incorporate interval training with burpees to increase her cardiovascular endurance and muscular power. Additionally, practicing explosive jumps and maintaining proper form during the broad jump will help her gain time in this segment.
In the Ski Erg segment, Sarah should work on improving her technique and endurance. She can incorporate specific drills such as interval training on the Ski Erg machine to increase her power output and speed. Strengthening her upper body and core muscles will also improve her performance in this segment.
For the Farmers Carry segment, Sarah should focus on increasing her grip strength and overall strength in her upper body and core. Exercises such as deadlifts, farmer's walks, and kettlebell swings will help her develop the necessary strength and endurance for this segment.
Improving performance in the Rowing segment will require Sarah to focus on both her technique and endurance. She can practice rowing intervals and incorporate exercises such as bent-over rows and lat pulldowns to strengthen her back and arms. Additionally, working on her posture and maintaining a strong core will help improve her rowing performance.
In the Sled Pull segment, Sarah should focus on increasing her power and speed. Incorporating exercises such as sled pushes, deadlifts, and squats will help her develop the necessary strength and explosive power for this segment.
In conclusion, Sarah Shuttleworth had an outstanding performance in the 2023 Hong Kong HYROX race. While she performed well in most segments, there are a few areas where she can make improvements. By focusing on specific training strategies and techniques, Sarah can enhance her performance in the Burpees Broad Jump, Ski Erg, Farmers Carry, Rowing, and Sled Pull segments. Implementing race strategies such as pacing and efficient transitions will also contribute to her overall performance improvement. With her dedication and targeted training, Sarah has the potential to achieve even greater success in future races.
| Similar Athletes | |||
|---|---|---|---|
| Kutz Fina Lale | 2024 Hamburg | 01:13:32 | |
| Todhunter Rachel | 2024 Washington - North American Championships | 01:13:20 | |
| Bartels Gabrièl | 2024 Vienna - European Championship | 01:12:57 | |
| Burns Stephanie | 2024 Glasgow | 01:13:30 | |
| Frost Georgie | 2024 Manchester | 01:12:48 | |
| Stewart Gillian | 2023 Glasgow | 01:12:35 | |
| Bascón Osuna Lola | 2023 Bilbao | 01:13:13 | |
| Wielens Jessica | 2023 Stuttgart | 01:13:06 | |
| Fournier Manon | 2024 Bordeaux | 01:12:51 | |
| Martins Tatiana | 2024 Cape Town | 01:13:20 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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