Dive into this athlete’s performance at 2023 Karlsruhe 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 Whitehouse Nicola'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 Whitehouse Nicola'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 Whitehouse Nicola'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 Whitehouse Nicola'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 05:27. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:05 | 47:00 to 43:55 | 56.6% |
| Burpees Broad Jump | 00:46 | 06:15 to 05:29 | 14.1% |
| Sled Pull | 00:40 | 05:48 to 05:08 | 12.2% |
| Sled Push | 00:34 | 03:01 to 02:27 | 10.4% |
| Ski Erg | 00:22 | 05:20 to 04:58 | 6.7% |
| Rowing | 00:00 | 05:12 to 05:12 | 0.0% |
| Farmers Carry | 00:00 | 01:52 to 01:52 | 0.0% |
| Sandbag Lunges | 00:00 | 04:04 to 04:04 | 0.0% |
| Wall Balls | 00:00 | 03:33 to 03:33 | 0.0% |
| Whitehouse Nicola | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:08 | 00:00 | 05:01 -00:53 | 00:00 +00:00 |
| Ski Erg | 05:20 | 04:08 | 05:03 +00:17 | 05:01 -00:53 |
| Running 2 | 06:03 | 09:28 | 05:21 +00:42 | 10:04 -00:36 |
| Sled Push | 03:01 | 15:31 | 02:40 +00:21 | 15:25 +00:06 |
| Running 3 | 06:22 | 18:32 | 05:37 +00:45 | 18:05 +00:27 |
| Sled Pull | 05:48 | 24:54 | 05:36 +00:12 | 23:42 +01:12 |
| Running 4 | 06:16 | 30:42 | 05:40 +00:36 | 29:18 +01:24 |
| Burpees Broad Jump | 06:15 | 36:58 | 05:51 +00:24 | 34:58 +02:00 |
| Running 5 | 06:29 | 43:13 | 05:48 +00:41 | 40:49 +02:24 |
| Rowing | 05:12 | 49:42 | 05:19 -00:07 | 46:37 +03:05 |
| Running 6 | 05:57 | 54:54 | 05:43 +00:14 | 51:56 +02:58 |
| Farmers Carry | 01:52 | 01:00:51 | 02:11 -00:19 | 57:39 +03:12 |
| Running 7 | 05:47 | 01:02:43 | 05:41 +00:06 | 59:50 +02:53 |
| Sandbag Lunges | 04:04 | 01:08:30 | 04:36 -00:32 | 01:05:31 +02:59 |
| Running 8 | 06:01 | 01:12:34 | 06:03 -00:02 | 01:10:07 +02:27 |
| Wall Balls | 03:33 | 01:18:35 | 04:46 -01:13 | 01:16:10 +02:25 |
| Roxzone | 05:31 | 01:27:32 | 06:36 -01:05 | 01:27:32 |
Nicola's performance highlights her strength in the running 1 segment, where she was 00:42 faster than average. She also performed well in the sled push segment, where she was 00:01 faster than average. Her running 6 segment was 00:13 faster than average, and her wall balls segment was an impressive 01:05 faster than average. Additionally, her roxzone time was 01:07 faster than average.
To improve Nicola's performance in the run total segment, she should focus on improving her overall fitness and transition time. This can be achieved through interval training, such as high-intensity interval training (HIIT) or fartlek runs. Incorporating strength training exercises that target the lower body, such as squats, lunges, and plyometric exercises, can also enhance her running performance.
For the burpees broad jump segment, Nicola should work on her burpee technique to increase efficiency. She can practice performing burpees with proper form, focusing on maintaining a strong core and explosive movements. Incorporating exercises that target the muscles used in the burpees, such as push-ups, jump squats, and plank variations, can also help improve her performance.
In the running 2, running 3, and running 5 segments, Nicola should focus on improving her running endurance. Long-distance runs, tempo runs, and hill repeats can help build her stamina and improve her overall running performance. Incorporating interval training, such as speed intervals and fartlek runs, can also enhance her speed and endurance.
To improve performance in the ski erg segment, Nicola should focus on improving her overall upper body strength and endurance. Incorporating exercises such as rowing, pull-ups, push-ups, and shoulder presses can help strengthen the muscles used in the ski erg movement. Additionally, practicing ski erg intervals can help improve her efficiency and speed in this segment.
In the running 6 segment, Nicola can work on increasing her running speed and endurance. Incorporating interval training, such as speed intervals and tempo runs, can help improve her speed. Adding strength training exercises that target the muscles used in running, such as calf raises, hamstring curls, and glute bridges, can also enhance her running performance.
Nicola should also pay attention to her transitions between segments, particularly in the roxzone. By practicing efficient transitions during training, she can minimize time lost in the roxzone during the race.
Additionally, Nicola should consider incorporating specific training sessions that mimic the race conditions. This can involve setting up a mock Hyrox course and practicing each segment with similar intensities and time intervals. This will help her familiarize herself with the race demands and improve her overall performance.
By focusing on these areas of improvement and implementing the suggested training strategies and techniques, Nicola can enhance her performance in future Hyrox races and continue to excel in her age group.
| Similar Athletes | |||
|---|---|---|---|
| Ennis Niamh | 2019 New York | 01:27:03 | |
| Miao Yiwei | 2024 Singapore | 01:27:14 | |
| Gauci Rebecca | 2024 Sydney | 01:27:25 | |
| Pacheco Roca Laura | 2022 Valencia | 01:27:27 | |
| Heinrich Hanna | 2023 Amsterdam | 01:27:27 | |
| Widmer Emilie | 2024 Milan | 01:27:32 | |
| Ptak Magdalena | 2024 Katowice | 01:27:15 | |
| Weatherby Jackie | 2024 Brisbane | 01:27:49 | |
| Groat Alison | 2024 Glasgow | 01:27:25 | |
| Krause Sandra | 2022 Basel | 01:27:10 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Birmingham | 01:29:23 | |
| 2022 London | 01:30:22 | |
| 2023 London | 01:28:04 | |
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