Dive into this athlete’s performance at 2023 Houston 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 618 similar athletes.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of Rowley Shaina Mae's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Rowley Shaina Mae hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Rowley Shaina Mae’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 Rowley Shaina Mae'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 06:44. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:01 | 39:52 to 37:51 | 30.0% |
| Sled Pull | 01:38 | 05:43 to 04:05 | 24.3% |
| Burpees Broad Jump | 01:31 | 05:36 to 04:05 | 22.5% |
| Sled Push | 01:01 | 02:55 to 01:54 | 15.1% |
| Rowing | 00:13 | 05:03 to 04:50 | 3.2% |
| Farmers Carry | 00:08 | 01:52 to 01:44 | 2.0% |
| Ski Erg | 00:07 | 04:44 to 04:37 | 1.7% |
| Sandbag Lunges | 00:05 | 03:33 to 03:28 | 1.2% |
| Wall Balls | 00:00 | 02:36 to 02:36 | 0.0% |
| Rowley Shaina Mae | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:23 | 00:00 | 04:29 -01:06 | 00:00 +00:00 |
| Ski Erg | 04:44 | 03:23 | 04:48 -00:04 | 04:29 -01:06 |
| Running 2 | 04:51 | 08:07 | 04:43 +00:08 | 09:17 -01:10 |
| Sled Push | 02:55 | 12:58 | 02:20 +00:35 | 14:00 -01:02 |
| Running 3 | 05:24 | 15:53 | 04:58 +00:26 | 16:20 -00:27 |
| Sled Pull | 05:43 | 21:17 | 04:39 +01:04 | 21:18 -00:01 |
| Running 4 | 05:12 | 27:00 | 04:57 +00:15 | 25:57 +01:03 |
| Burpees Broad Jump | 05:36 | 32:12 | 04:35 +01:01 | 30:54 +01:18 |
| Running 5 | 05:11 | 37:48 | 05:04 +00:07 | 35:29 +02:19 |
| Rowing | 05:03 | 42:59 | 05:00 +00:03 | 40:33 +02:26 |
| Running 6 | 05:11 | 48:02 | 05:01 +00:10 | 45:33 +02:29 |
| Farmers Carry | 01:52 | 53:13 | 01:57 -00:05 | 50:34 +02:39 |
| Running 7 | 05:15 | 55:05 | 04:58 +00:17 | 52:31 +02:34 |
| Sandbag Lunges | 03:33 | 01:00:20 | 03:47 -00:14 | 57:29 +02:51 |
| Running 8 | 05:28 | 01:03:53 | 05:14 +00:14 | 01:01:16 +02:37 |
| Wall Balls | 02:36 | 01:09:21 | 03:45 -01:09 | 01:06:30 +02:51 |
| Roxzone | 03:34 | 01:15:24 | 05:09 -01:35 | 01:15:24 |
In terms of specific splits, Shaina Mae Rowley performed exceptionally well in the first running segment, completing it in 00:03:23, which was 00:56 faster than the average time. She also had a strong performance in the Farmers Carry segment, finishing 00:09 faster than average. Shaina Mae Rowley's best running lap was achieved in 00:03:23.
To improve in the Run Total segment, Shaina Mae Rowley should work on improving her overall fitness and transition time. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve her stamina and speed. Additionally, practicing quick transitions between exercises can help reduce time lost in the roxzone.
For the Burpees Broad Jump segment, Shaina Mae Rowley should focus on improving her explosiveness and agility. Plyometric exercises, such as box jumps and squat jumps, can help increase her power and speed. Incorporating burpees into her training routine will also help improve her technique and efficiency in this segment.
To improve in the Sled Pull segment, Shaina Mae Rowley should focus on building her strength and endurance. Incorporating exercises such as deadlifts, squats, and lunges into her training routine will help improve her lower body strength, which is essential for pulling the sled. Additionally, practicing proper sled pulling technique and using different variations, such as backward sled pulls, can help improve her performance in this segment.
In the Running 3, Running 7, Running 4, and Running 6 segments, Shaina Mae Rowley should focus on improving her running speed and endurance. Incorporating interval training, long-distance runs, and hill sprints into her training routine can help improve her overall running performance. Additionally, working on her running form and cadence can help increase her efficiency and reduce time lost in these segments.
For the Running 2 and Sled Push segments, Shaina Mae Rowley should focus on improving her overall strength and power. Incorporating exercises such as sled pushes, tire flips, and kettlebell swings into her training routine will help improve her lower body and upper body strength, which are essential for these segments. Additionally, practicing proper technique and focusing on explosive movements can help increase her speed and efficiency.
Additionally, Shaina Mae Rowley should prioritize her transitions between exercises. By practicing quick and efficient transitions during her training, she can reduce time lost in the roxzone and improve her overall race time.
Lastly, Shaina Mae Rowley should focus on maintaining a positive mindset and staying mentally strong throughout the race. Hyrox races can be physically and mentally challenging, so having a strong mental game will help her push through any difficulties and perform at her best.
| Similar Athletes | |||
|---|---|---|---|
| Thienel Stella | 2024 Malaga | 01:15:07 | |
| Marzella Natalie | 2023 Melbourne | 01:15:12 | |
| Drago Andrea | 2024 Madrid | 01:15:24 | |
| Ardelt Beatrice | 2019 Hamburg | 01:15:25 | |
| Meyer Michelle | 2022 Bremen | 01:15:05 | |
| Dunne Hayley | 2024 Perth | 01:15:03 | |
| Dyer Priscilla | 2024 Melbourne | 01:15:49 | |
| Atherly Jeanette | 2023 Anaheim | 01:15:53 | |
| Nol Rebecca | 2024 Melbourne | 01:15:44 | |
| Houston Amanda | 2023 New York | 01:15:23 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Miami | 01:24:38 | |
| 2023 New York | 01:28:47 | |
| 2024 Fort Lauderdale | 01:19:54 | |
| 2023 Chicago | 01:20:05 | |
| 2023 World Championships Manchester | 01:22:21 | |
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