Clarke Charley Hyrox Result

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 893 similar athletes.

Performance Highlights

GBR GBR Flag Women 30-34 #171024 01:18:33 27th in AG | Top 21.3% 88th | Top 13.5%
+01:36
42:16
Run Total
+00:12
05:17
Avg. Lap
+00:31
05:02
Best Lap
-00:21
31:57
Workout Total
-00:03
03:59
Avg. Workout
-01:11
04:22
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 893 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 893 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Clarke Charley'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 Clarke Charley'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 893 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 Clarke Charley'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 Clarke Charley'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 05:49. Check the detail of the improvement plan below.

03:02 Potential Improvement 52.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 03:02 42:16 to 39:14 52.1%
Burpees Broad Jump 01:08 05:31 to 04:23 19.5%
Farmers Carry 00:39 02:27 to 01:48 11.2%
Sled Push 00:30 02:32 to 02:02 8.6%
Ski Erg 00:12 04:53 to 04:41 3.4%
Sandbag Lunges 00:08 03:48 to 03:40 2.3%
Wall Balls 00:05 03:27 to 03:22 1.4%
Rowing 00:04 04:59 to 04:55 1.1%
Sled Pull 00:01 04:20 to 04:19 0.3%

Splits Time

Clarke Charley Perfect Race
Splits Total Average Total
Running 1 05:09 00:00 04:36 +00:33 00:00 +00:00
Ski Erg 04:53 05:09 04:52 +00:01 04:36 +00:33
Running 2 05:02 10:02 04:52 +00:10 09:28 +00:34
Sled Push 02:32 15:04 02:25 +00:07 14:20 +00:44
Running 3 05:24 17:36 05:07 +00:17 16:45 +00:51
Sled Pull 04:20 23:00 04:55 -00:35 21:52 +01:08
Running 4 05:23 27:20 05:08 +00:15 26:47 +00:33
Burpees Broad Jump 05:31 32:43 04:56 +00:35 31:55 +00:48
Running 5 05:27 38:14 05:14 +00:13 36:51 +01:23
Rowing 04:59 43:41 05:05 -00:06 42:05 +01:36
Running 6 05:19 48:40 05:11 +00:08 47:10 +01:30
Farmers Carry 02:27 53:59 02:00 +00:27 52:21 +01:38
Running 7 05:08 56:26 05:08 +00:00 54:21 +02:05
Sandbag Lunges 03:48 01:01:34 04:03 -00:15 59:29 +02:05
Running 8 05:29 01:05:22 05:26 +00:03 01:03:32 +01:50
Wall Balls 03:27 01:10:51 04:02 -00:35 01:08:58 +01:53
Roxzone 04:22 01:18:33 05:33 -01:11 01:18:33
Based on 893 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Charley Clarke performed well in the HYROX race, finishing in the top 4% of athletes overall and in the top 7% of her age group. Her overall time of 01:18:33 was respectable, but there are areas where she can improve to enhance her performance in future races.

Based on the splits analysis, Charley struggled in several running segments, specifically Running 1, Running 3, Running 4, Running 5, and Running 6. These segments were consistently slower than average, indicating a need for improvement in her running performance. Additionally, the Burpees Broad Jump segment showed a significant time loss compared to the average, suggesting a need for better efficiency in this exercise.

Segments to Improve


1. Running Performance:
To improve Charley's running performance, it is recommended to focus on both cardiovascular endurance and speed training. Incorporating interval training, such as high-intensity interval training (HIIT) or fartlek workouts, can help improve her overall running pace. Additionally, including hill sprints and tempo runs in her training routine can enhance her strength and speed.

Specific exercises and drills to improve running performance include:
- Interval training sessions: Perform timed intervals of fast running followed by recovery periods of slow jogging or walking. Gradually increase the intensity and duration of the intervals over time.
- Hill sprints: Find a steep hill and sprint up it, focusing on driving the knees and pumping the arms. Walk or jog back down for recovery and repeat.
- Tempo runs: Run at a comfortably hard pace for a sustained period, such as 20 minutes, to improve aerobic capacity and running efficiency.

2. Burpees Broad Jump Efficiency:
To reduce the time lost in the Burpees Broad Jump segment, Charley should focus on improving her burpee technique and explosiveness in the broad jump. Some specific exercises and form corrections that can help include:
- Burpee technique: Practice performing burpees with proper form, ensuring a smooth transition between each component of the exercise (squat, plank, push-up, jump). Focus on maintaining a strong core and engaging the glutes during the jump.
- Plyometric exercises: Incorporate plyometric exercises, such as box jumps and squat jumps, to improve explosive power and leg strength, which will enhance the broad jump component of the Burpees Broad Jump segment.

Strategies


1. Pacing:
Based on Charley's splits, it is crucial for her to work on pacing herself more effectively throughout the race. Specifically, she should aim for a more consistent pace in the running segments to avoid unnecessary time losses. This can be achieved by maintaining a steady effort level and avoiding starting too fast or slowing down significantly towards the end of each running segment.

2. Transition Efficiency:
Charley should focus on improving her transition time between exercises to minimize the time spent in the roxzone. This can be achieved by practicing quick and efficient transitions during training sessions. Setting up a mock race scenario during training, where she moves quickly from one exercise to another, can help improve her transition speed and overall race performance.

3. Strength Training:
To improve overall race performance, Charley should incorporate strength training exercises that target the specific muscle groups used in HYROX events. This can include exercises such as weighted lunges, sled pushes/pulls, and sandbag carries. By strengthening these muscles, Charley will be better equipped to handle the physical demands of the race and potentially improve her performance in related segments.

In conclusion, Charley Clarke showed promising performance in the HYROX race, but there are areas where she can improve. By focusing on running performance, improving efficiency in the Burpees Broad Jump segment, implementing effective race strategies, and incorporating targeted strength training exercises, Charley can enhance her performance in future races.

Similar Athletes
Thelin Jennie 2024 Stockholm 01:18:59
Connolly Karen 2024 Copenhagen 01:18:59
Wrigley Dana 2023 Glasgow 01:18:36
Burkitt Jenni 2023 Dallas 01:18:34
Bee Jessica 2024 Melbourne 01:18:43
Vincenzi Tamara 2024 Turin 01:18:49
Albers Sanne 2024 Rotterdam 01:18:24
Washam Megan 2024 Anaheim 01:18:36
Caron Océane 2023 Paris 01:18:20
Mcritchie Ingrid 2024 Sports Direct HYROX London 01:18:18

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