Armstrong Sarah Hyrox Result

Dive into this athlete’s performance at 2023 Birmingham 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 687 similar athletes.

Performance Highlights

GBR GBR Flag Women 35-39 #185037 01:45:39 94th in AG | Top 81.0% 416th | Top 78.2%
+02:35
55:36
Run Total
+00:20
06:57
Avg. Lap
-01:16
04:23
Best Lap
-01:16
42:39
Workout Total
-00:10
05:19
Avg. Workout
-01:18
07:28
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 687 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 687 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Armstrong Sarah'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 Armstrong Sarah'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 687 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 Armstrong Sarah'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 Armstrong Sarah'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 05:36. Check the detail of the improvement plan below.

03:33 Potential Improvement 63.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 03:33 55:36 to 52:03 63.4%
Burpees Broad Jump 00:59 08:37 to 07:38 17.6%
Sled Pull 00:50 07:36 to 06:46 14.9%
Sled Push 00:14 03:25 to 03:11 4.2%
Ski Erg 00:00 04:51 to 04:51 0.0%
Rowing 00:00 05:39 to 05:39 0.0%
Farmers Carry 00:00 02:25 to 02:25 0.0%
Sandbag Lunges 00:00 05:41 to 05:41 0.0%
Wall Balls 00:00 04:25 to 04:25 0.0%

Splits Time

Armstrong Sarah Perfect Race
Splits Total Average Total
Running 1 04:23 00:00 05:41 -01:18 00:00 +00:00
Ski Erg 04:51 04:23 05:24 -00:33 05:41 -01:18
Running 2 06:20 09:14 06:15 +00:05 11:05 -01:51
Sled Push 03:25 15:34 03:11 +00:14 17:20 -01:46
Running 3 06:39 18:59 06:37 +00:02 20:31 -01:32
Sled Pull 07:36 25:38 06:51 +00:45 27:08 -01:30
Running 4 07:13 33:14 06:38 +00:35 33:59 -00:45
Burpees Broad Jump 08:37 40:27 07:54 +00:43 40:37 -00:10
Running 5 07:22 49:04 06:51 +00:31 48:31 +00:33
Rowing 05:39 56:26 05:47 -00:08 55:22 +01:04
Running 6 07:25 01:02:05 06:44 +00:41 01:01:09 +00:56
Farmers Carry 02:25 01:09:30 02:35 -00:10 01:07:53 +01:37
Running 7 07:37 01:11:55 06:44 +00:53 01:10:28 +01:27
Sandbag Lunges 05:41 01:19:32 05:52 -00:11 01:17:12 +02:20
Running 8 08:41 01:25:13 07:28 +01:13 01:23:04 +02:09
Wall Balls 04:25 01:33:54 06:21 -01:56 01:30:32 +03:22
Roxzone 07:28 01:45:39 08:46 -01:18 01:45:39
Based on 687 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Sarah Armstrong had a strong performance in the 2023 Birmingham HYROX race, finishing in the top 24% of all athletes and the top 26% in her age group. Her overall time of 01:45:39 is commendable, but there are areas where she can improve to further enhance her performance.

Sarah's total running time of 00:55:36 was 04:31 slower than the average for her finish time. This suggests that she may need to focus on improving her overall fitness and transition time in order to reduce the time spent in the roxzone. Additionally, her best running lap time of 00:04:23 indicates that she has a strong running profile and should continue to prioritize strength training.

Segments to Improve


1. Run Total:
Sarah lost the most time in the running segments, with running 8, running 7, running 6, running 4, and running 5 being her weakest areas. To improve these segments, she should focus on building her endurance and speed through interval training and tempo runs. Incorporating hill sprints and plyometric exercises, such as box jumps and jump squats, can also help improve her overall running performance.

2. Burpees Broad Jump:
Sarah was 01:01 slower than the average in this segment. To improve her performance, she should focus on increasing her explosive power and agility. Incorporating exercises such as box jumps, squat jumps, and lateral jumps into her training routine can help improve her power output and speed during burpees. Additionally, practicing proper form and technique for the broad jump can help optimize her performance in this segment.

3. Sled Pull:
Sarah was 00:34 slower than the average in this segment. To improve her sled pull performance, she should focus on strengthening her upper body and grip strength. Exercises such as deadlifts, pull-ups, and farmer's carries can help improve her overall strength and endurance in pulling the sled. Additionally, practicing proper technique and body positioning during the sled pull can help optimize her performance.

Strategies


1. Pacing:
Sarah should focus on maintaining a consistent pace throughout the race. Starting too fast can lead to early fatigue and impact her performance in later segments. By pacing herself strategically, she can maintain a steady level of effort and avoid burning out too soon.

2. Transitions:
To minimize time spent in the roxzone, Sarah should practice efficient transitions between segments. This can be achieved through regular practice and familiarity with the equipment and movements involved in each segment. By optimizing her transition times, she can gain a competitive edge and improve her overall race performance.

3. Mental Preparation:
In addition to physical training, Sarah should also focus on mental preparation for the race. This can include visualization exercises, positive self-talk, and setting realistic goals. By developing mental resilience and focus, she can overcome challenges and perform at her best during the race.

By implementing these strategies and focusing on the identified areas of improvement, Sarah can continue to enhance her performance in future HYROX races. Regular training, proper form and technique, and a balanced approach to both running and strength training will contribute to her success as a fitness athlete. Good luck, Sarah!

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 Women
Similar Athletes
Perestrelo Jessica 2024 London 01:45:28
Cardwell Lisa 2024 Dublin 01:45:57
Velthuizen Inez 2022 Amsterdam 01:45:17
Herbers Nane 2023 Hannover 01:46:00
Wright Erin 2024 Sports Direct HYROX London 01:45:20
Cartmell Victoria 2023 Birmingham 01:45:11
Nolte Julie 2024 Bordeaux 01:45:19
Dobie Katy 2023 London 01:45:59
Moret Summer 2023 London 01:45:18
Vollmer Katie 2024 Dallas 01:46:02

Measure Your Performance Against Top Athletes

Other Results from this athlete
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