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 Keyes Natasha'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 Keyes Natasha 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 Keyes Natasha’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 Keyes Natasha'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 07:39. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:11 | 47:24 to 42:13 | 67.8% |
| Sled Pull | 01:23 | 06:13 to 04:50 | 18.1% |
| Ski Erg | 00:49 | 05:41 to 04:52 | 10.7% |
| Sled Push | 00:11 | 02:29 to 02:18 | 2.4% |
| Rowing | 00:05 | 05:11 to 05:06 | 1.1% |
| Burpees Broad Jump | 00:00 | 04:07 to 04:07 | 0.0% |
| Farmers Carry | 00:00 | 01:48 to 01:48 | 0.0% |
| Sandbag Lunges | 00:00 | 03:12 to 03:12 | 0.0% |
| Wall Balls | 00:00 | 02:57 to 02:57 | 0.0% |
| Keyes Natasha | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:35 | 00:00 | 04:51 +00:44 | 00:00 +00:00 |
| Ski Erg | 05:41 | 05:35 | 05:00 +00:41 | 04:51 +00:44 |
| Running 2 | 05:41 | 11:16 | 05:12 +00:29 | 09:51 +01:25 |
| Sled Push | 02:29 | 16:57 | 02:34 -00:05 | 15:03 +01:54 |
| Running 3 | 05:55 | 19:26 | 05:28 +00:27 | 17:37 +01:49 |
| Sled Pull | 06:13 | 25:21 | 05:17 +00:56 | 23:05 +02:16 |
| Running 4 | 06:15 | 31:34 | 05:29 +00:46 | 28:22 +03:12 |
| Burpees Broad Jump | 04:07 | 37:49 | 05:30 -01:23 | 33:51 +03:58 |
| Running 5 | 06:37 | 41:56 | 05:36 +01:01 | 39:21 +02:35 |
| Rowing | 05:11 | 48:33 | 05:13 -00:02 | 44:57 +03:36 |
| Running 6 | 06:09 | 53:44 | 05:31 +00:38 | 50:10 +03:34 |
| Farmers Carry | 01:48 | 59:53 | 02:08 -00:20 | 55:41 +04:12 |
| Running 7 | 05:32 | 01:01:41 | 05:28 +00:04 | 57:49 +03:52 |
| Sandbag Lunges | 03:12 | 01:07:13 | 04:22 -01:10 | 01:03:17 +03:56 |
| Running 8 | 05:44 | 01:10:25 | 05:50 -00:06 | 01:07:39 +02:46 |
| Wall Balls | 02:57 | 01:16:09 | 04:26 -01:29 | 01:13:29 +02:40 |
| Roxzone | 05:11 | 01:24:09 | 06:14 -01:03 | 01:24:09 |
Natasha's total running time was 00:47:24, which was 5:06 slower than the average. This suggests that she could benefit from improving her overall fitness and transition time in order to reduce the time spent in the roxzone. Additionally, her best running lap was 00:05:32, indicating that she has the potential to perform well in running segments.
To improve performance in these segments, Natasha should focus on the following training strategies and techniques:
1. Running Technique and Speed: Natasha should work on improving her running technique and speed, particularly in Running 1, Running 5, and Best Lap. She can incorporate interval training, such as high-intensity interval training (HIIT) and fartlek runs, to improve her speed and endurance. Additionally, strength training exercises like plyometric drills and hill sprints can help improve her running power and agility.
2. Ski Erg: Natasha should focus on improving her performance on the Ski Erg. This can be achieved through regular practice on the Ski Erg machine, focusing on maintaining a consistent and efficient technique. She can also incorporate exercises such as lunges, squats, and deadlifts to strengthen the muscles used in skiing.
3. Sled Pull and Sled Push: To improve performance in the Sled Pull and Sled Push segments, Natasha should work on increasing her overall strength and power. Exercises such as deadlifts, squats, and lunges can help strengthen the muscles used in these movements. Additionally, incorporating specific sled pull and push drills, such as dragging a weighted sled or pushing a sled on grass or gravel, can help improve her technique and efficiency in these segments.
4. Running 6 and Running 2: Natasha should focus on improving her running endurance and speed in these segments. Long-distance runs, tempo runs, and interval training can help improve her cardiovascular fitness and running performance. Additionally, incorporating strength training exercises like lunges, squats, and step-ups can help improve her running power and endurance.
In conclusion, Natasha Keyes performed well in the 2023 London Hyrox race, achieving a top 10% overall rank and a top 13% rank in her age group. To improve her performance, Natasha should focus on improving her overall fitness and transition time, as well as specific areas such as running technique and speed, Ski Erg performance, sled pull and push, and running endurance. By implementing the suggested training strategies and techniques, Natasha can enhance her performance in these areas and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Alsaker EliseLinn | 2024 Stockholm | 01:23:49 | |
| Barnes Ashley | 2024 Stockholm | 01:24:24 | |
| Bazzali Carine | 2024 Fort Lauderdale | 01:23:45 | |
| Picone Carolina | 2024 Rimini | 01:24:21 | |
| Åhlstad Lena | 2024 Stockholm | 01:24:31 | |
| Carlson Jaqueline | 2023 Hamburg | 01:23:43 | |
| Vogel Julia | 2019 Wien | 01:24:21 | |
| Jahn Christine | 2024 Hamburg | 01:23:53 | |
| Clement Florine | 2023 Paris | 01:24:21 | |
| Iraci Carolina | 2023 London | 01:23:45 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London | 01:21:04 | |
| 2024 Sports Direct HYROX London | 01:20:44 | |
| 2024 London | 01:28:02 | |
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