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 1000 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 Hensilwood Rachael'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 Hensilwood Rachael 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 Hensilwood Rachael’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 Hensilwood Rachael'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 05:40. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:06 | 47:22 to 44:16 | 54.7% |
| Sandbag Lunges | 00:48 | 05:15 to 04:27 | 14.1% |
| Farmers Carry | 00:32 | 02:37 to 02:05 | 9.4% |
| Sled Push | 00:28 | 02:57 to 02:29 | 8.2% |
| Burpees Broad Jump | 00:28 | 06:02 to 05:34 | 8.2% |
| Ski Erg | 00:12 | 05:11 to 04:59 | 3.5% |
| Wall Balls | 00:06 | 04:24 to 04:18 | 1.8% |
| Sled Pull | 00:00 | 04:12 to 04:12 | 0.0% |
| Rowing | 00:00 | 05:05 to 05:05 | 0.0% |
| Hensilwood Rachael | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:34 | 00:00 | 05:03 +00:31 | 00:00 +00:00 |
| Ski Erg | 05:11 | 05:34 | 05:05 +00:06 | 05:03 +00:31 |
| Running 2 | 05:30 | 10:45 | 05:26 +00:04 | 10:08 +00:37 |
| Sled Push | 02:57 | 16:15 | 02:39 +00:18 | 15:34 +00:41 |
| Running 3 | 05:43 | 19:12 | 05:41 +00:02 | 18:13 +00:59 |
| Sled Pull | 04:12 | 24:55 | 05:35 -01:23 | 23:54 +01:01 |
| Running 4 | 05:55 | 29:07 | 05:43 +00:12 | 29:29 -00:22 |
| Burpees Broad Jump | 06:02 | 35:02 | 05:57 +00:05 | 35:12 -00:10 |
| Running 5 | 06:06 | 41:04 | 05:52 +00:14 | 41:09 -00:05 |
| Rowing | 05:05 | 47:10 | 05:19 -00:14 | 47:01 +00:09 |
| Running 6 | 06:04 | 52:15 | 05:46 +00:18 | 52:20 -00:05 |
| Farmers Carry | 02:37 | 58:19 | 02:13 +00:24 | 58:06 +00:13 |
| Running 7 | 05:59 | 01:00:56 | 05:44 +00:15 | 01:00:19 +00:37 |
| Sandbag Lunges | 05:15 | 01:06:55 | 04:39 +00:36 | 01:06:03 +00:52 |
| Running 8 | 06:35 | 01:12:10 | 06:06 +00:29 | 01:10:42 +01:28 |
| Wall Balls | 04:24 | 01:18:45 | 04:48 -00:24 | 01:16:48 +01:57 |
| Roxzone | 05:10 | 01:28:09 | 06:33 -01:23 | 01:28:09 |
In terms of overall time, Rachael completed the race in 01:28:09. Her total running time was 00:47:22, which was 03:24 slower than the average for her finish time. This indicates that she may need to improve her overall fitness and transition time in order to perform better in the race. Additionally, her best running lap was 00:05:30, which shows that she has the potential to excel in running segments.
For Running 1, Rachael was 00:42 slower than the average. To improve her time in this segment, she could focus on interval training and speed work. Incorporating exercises such as hill sprints, tempo runs, and interval training on the track can help improve her speed and endurance.
The Sandbag Lunges segment was 00:36 slower than average. To improve in this area, Rachael can work on strengthening her lower body muscles, especially her glutes, quads, and hamstrings. Exercises such as squats, lunges, and Bulgarian split squats can help improve her strength and stability during the lunges.
In the Burpees Broad Jump segment, Rachael was 00:26 slower than average. To improve her performance in this segment, she can focus on improving her explosive power and agility. Incorporating exercises such as box jumps, plyometric push-ups, and lateral jumps can help improve her power and speed during the burpees and broad jumps.
In Running 6, Rachael was 00:21 slower than average. To improve her time in this segment, she can work on improving her endurance and stamina. Long distance running and tempo runs can help improve her aerobic capacity and endurance for longer running segments.
For the Farmers Carry segment, Rachael was 00:17 slower than average. To improve in this area, she can focus on improving her grip strength and overall upper body strength. Exercises such as deadlifts, farmer's walks, and kettlebell swings can help improve her grip strength and overall strength for carrying heavy objects.
In Running 7, Rachael was 00:17 slower than average. To improve her time in this segment, she can work on improving her running efficiency and form. Incorporating drills such as high knees, butt kicks, and strides can help improve her running mechanics and speed.
For Running 5, Rachael was 00:16 slower than average. To improve her time in this segment, she can focus on interval training and speed work, similar to Running 1. Additionally, incorporating exercises to improve her endurance, such as long distance running and tempo runs, can help improve her performance in this segment.
In Running 8, Rachael was 00:16 slower than average. To improve her time in this segment, she can work on improving her endurance and stamina, similar to Running 6. Additionally, incorporating exercises to improve her speed and power, such as hill sprints and interval training, can help improve her performance in this segment.
In Running 4, Rachael was 00:12 slower than average. To improve her time in this segment, she can focus on improving her running efficiency and form, similar to Running 7. Incorporating drills and exercises to improve her running mechanics and speed can help her perform better in this segment.
Additionally, she should prioritize efficient transitions between segments to minimize time spent in the roxzone. By practicing quick transitions during training and focusing on improving her overall fitness, she can reduce the time lost during these transitions and improve her overall race time.
Lastly, Rachael should consider tailoring her training program to address her specific areas of improvement. By incorporating specific exercises, drills, and training routines that target her weaker segments, she can make significant improvements in her performance. Working with a coach or trainer who specializes in HYROX racing can provide valuable guidance and support in developing a personalized training plan.
Overall, Rachael Hensilwood had a strong performance in the 2023 London HYROX race, but there are areas where she can make improvements. By focusing on specific training strategies and techniques, she can enhance her performance in the identified areas and continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Bok Diantha | 2023 Maastricht European Championships | 01:28:35 | |
| Cunnane Keri | 2024 Dallas | 01:27:45 | |
| Cuthbertson Clementine | 2022 London | 01:28:15 | |
| Loth Sandra | 2022 Berlin | 01:27:44 | |
| Kennedy Debbie | 2024 Glasgow | 01:28:29 | |
| Devittorio Victoria | 2024 Houston | 01:28:04 | |
| Ferragne Zoé | 2024 Bordeaux | 01:28:03 | |
| Ahrens Tanja | 2024 Hamburg | 01:27:55 | |
| Cerulli Elena | 2024 Rimini | 01:28:24 | |
| Boussen Sophie | 2024 Turin | 01:28:32 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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