Season 22/23 2023 London (2223) HYROX PRO (293) Women (78) Howard Jen

Howard Jen 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 240 similar athletes.

Performance Highlights

GBR GBR Flag Women 30-34 #105009 01:18:24 5th in AG | Top 27.8% 14th | Top 17.9%
+00:20
38:39
Run Total
+00:03
04:50
Avg. Lap
+00:31
04:43
Best Lap
+00:36
35:42
Workout Total
+00:04
04:27
Avg. Workout
-00:55
04:07
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 Pro 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 240 athletes with similar finish time in Hyrox Pro 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 240 athletes with similar finish time in Hyrox Pro Women

Pacing Quality

This section showcases the entire Howard Jen'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 Howard Jen'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 240 athletes with similar finish time in Hyrox Pro 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 Howard Jen'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 Pro 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 Howard Jen'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 05:34. Check the detail of the improvement plan below.

01:48 Potential Improvement 32.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Women
Splits Potential Improvement Time Focus During Training
Sled Pull 01:48 06:50 to 05:02 32.3%
Run Total 01:30 38:39 to 37:09 26.9%
Sled Push 01:10 04:16 to 03:06 21.0%
Burpees Broad Jump 00:49 04:50 to 04:01 14.7%
Rowing 00:17 05:03 to 04:46 5.1%
Ski Erg 00:00 04:17 to 04:17 0.0%
Farmers Carry 00:00 01:58 to 01:58 0.0%
Sandbag Lunges 00:00 04:10 to 04:10 0.0%
Wall Balls 00:00 04:18 to 04:18 0.0%

Splits Time

Howard Jen Perfect Race
Splits Total Average Total
Running 1 04:46 00:00 04:15 +00:31 00:00 +00:00
Ski Erg 04:17 04:46 04:38 -00:21 04:15 +00:31
Running 2 04:45 09:03 04:32 +00:13 08:53 +00:10
Sled Push 04:16 13:48 03:30 +00:46 13:25 +00:23
Running 3 04:43 18:04 04:49 -00:06 16:55 +01:09
Sled Pull 06:50 22:47 05:29 +01:21 21:44 +01:03
Running 4 04:50 29:37 04:51 -00:01 27:13 +02:24
Burpees Broad Jump 04:50 34:27 04:24 +00:26 32:04 +02:23
Running 5 04:53 39:17 04:55 -00:02 36:28 +02:49
Rowing 05:03 44:10 04:51 +00:12 41:23 +02:47
Running 6 04:47 49:13 04:51 -00:04 46:14 +02:59
Farmers Carry 01:58 54:00 02:17 -00:19 51:05 +02:55
Running 7 04:46 55:58 04:54 -00:08 53:22 +02:36
Sandbag Lunges 04:10 01:00:44 04:30 -00:20 58:16 +02:28
Running 8 05:12 01:04:54 05:09 +00:03 01:02:46 +02:08
Wall Balls 04:18 01:10:06 05:27 -01:09 01:07:55 +02:11
Roxzone 04:07 01:18:24 05:02 -00:55 01:18:24
Based on 240 athletes with similar finish time in Hyrox Pro Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Jen Howard had a strong performance in the 2023 London Hyrox race, finishing in the top 4% of all athletes and in the top 6% of her age group. Her overall time of 01:18:24 is impressive. She displayed particular strength in the running segments, with a total running time of 00:38:39, which was 01:06 faster than the average for her finish time. This indicates that she has a strong runner profile and should continue to focus on her running abilities. Her best running lap of 00:04:43 also highlights her running prowess.

Segments to Improve


While Jen performed well overall, there were a few segments where she lost time compared to the average. The segments with the most time lost were the Sled Pull, Sled Push, Best Lap, Running 1, Wall Balls, and Burpees Broad Jump. To improve her performance in these segments, Jen should focus on specific training strategies and techniques.

1. Sled Pull:
Jen was 01:45 slower than the average in this segment. To improve her performance, she should focus on strengthening her pulling muscles, such as her back and biceps. Exercises such as bent-over rows, pull-ups, and lat pulldowns can help build the necessary strength. Additionally, practicing sled pulls with progressively heavier weights will improve her speed and efficiency.

2. Sled Push:
Jen was 01:29 slower than the average in this segment. To improve her sled pushing performance, she should work on developing explosive lower body power. Exercises such as squats, lunges, and box jumps will help strengthen her legs and improve her ability to generate force. Incorporating interval training and sprints into her training routine will also enhance her speed and power.

3. Best Lap:
Despite her overall strong running performance, Jen was 00:19 slower than the average in her best lap. To improve her speed and pacing, she should focus on interval training and tempo runs. Incorporating shorter, high-intensity intervals and longer, steady-state runs into her training routine will help improve her overall running speed and efficiency.

4. Running 1:
Jen was 00:19 slower than the average in this segment. To improve her performance in the initial running segment, she should focus on building her endurance and speed. Incorporating longer distance runs, interval training, and hill sprints into her training routine will enhance her running abilities and help her maintain a faster pace throughout the race.

5. Wall Balls:
Jen was 00:16 slower than the average in this segment. To improve her performance, she should work on her lower body and core strength. Exercises such as squats, lunges, and planks will help strengthen the muscles used in wall balls. Additionally, practicing wall balls with progressively heavier weights will improve her power and efficiency in this movement.

6. Burpees Broad Jump:
Jen was 00:11 slower than the average in this segment. To improve her performance, she should focus on improving her upper body and core strength. Exercises such as push-ups, planks, and Russian twists will help strengthen the muscles used in burpees. Incorporating explosive plyometric exercises, such as box jumps and medicine ball slams, will also enhance her power and speed in the broad jump.

Strategies


To improve her overall race performance, Jen should consider the following strategies:

1. Pacing:
Jen should aim to maintain a consistent and sustainable pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow may result in lost time. By analyzing her splits and identifying areas where she lost time, Jen can adjust her pacing strategy for future races.

2. Transitions:
Jen should focus on improving her transition times in the roxzone. By practicing quick and efficient transitions between exercises, she can minimize time spent in this zone and maintain a steady momentum throughout the race.

3. Mental Preparation:
Jen should work on developing mental resilience and focus. Endurance races like Hyrox require mental strength to push through fatigue and overcome challenges. Incorporating visualization techniques and mental training exercises into her routine can help improve her mental game.

Overall, Jen Howard had an impressive performance in the 2023 London Hyrox race. By targeting specific areas for improvement and implementing the suggested training strategies and techniques, she can continue to enhance her performance and achieve even better results in future races.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Pro Women
Similar Athletes
Haupert Isa 2024 Bordeaux 01:18:41
Kilian Anne 2022 Las Vegas 01:18:50
David Kerri 2024 Dublin 01:18:48
Mercer Kim 2023 Sydney 01:18:09
Grech Emma 2023 Milan 01:17:59
Pulfer Alexandra Alice 2024 World Championships Nice 01:18:17
Smårs Kristalina 2023 Stockholm 01:17:56
Kuc Elizabeth 2023 Chicago 01:18:24
Cole Felicity 2022 London 01:18:38
Schicho Maxi 2024 Stockholm 01:18:09

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Sports Direct HYROX London 01:08:51
2024 Malaga 01:11:44
2024 Manchester 01:14:49
2024 London 01:10:34
2023 World Championships Manchester 01:11:23

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