Dive into this athlete’s performance at 2023 Manchester 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 158 similar athletes.
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.
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.
This section showcases the entire Allcock Emily'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 Allcock Emily's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Allcock Emily'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.
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 Allcock Emily'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 08:49. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:48 | 01:03:45 to 59:57 | 43.1% |
| Burpees Broad Jump | 02:26 | 12:17 to 09:51 | 27.6% |
| Sandbag Lunges | 01:40 | 08:50 to 07:10 | 18.9% |
| Ski Erg | 00:55 | 06:42 to 05:47 | 10.4% |
| Sled Push | 00:00 | 03:09 to 03:09 | 0.0% |
| Sled Pull | 00:00 | 07:14 to 07:14 | 0.0% |
| Rowing | 00:00 | 06:01 to 06:01 | 0.0% |
| Farmers Carry | 00:00 | 03:04 to 03:04 | 0.0% |
| Wall Balls | 00:00 | 06:27 to 06:27 | 0.0% |
| Allcock Emily | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 08:16 | 00:00 | 06:26 +01:50 | 00:00 +00:00 |
| Ski Erg | 06:42 | 08:16 | 05:45 +00:57 | 06:26 +01:50 |
| Running 2 | 09:04 | 14:58 | 07:09 +01:55 | 12:11 +02:47 |
| Sled Push | 03:09 | 24:02 | 03:46 -00:37 | 19:20 +04:42 |
| Running 3 | 07:37 | 27:11 | 07:42 -00:05 | 23:06 +04:05 |
| Sled Pull | 07:14 | 34:48 | 08:26 -01:12 | 30:48 +04:00 |
| Running 4 | 07:23 | 42:02 | 07:48 -00:25 | 39:14 +02:48 |
| Burpees Broad Jump | 12:17 | 49:25 | 10:33 +01:44 | 47:02 +02:23 |
| Running 5 | 07:47 | 01:01:42 | 08:21 -00:34 | 57:35 +04:07 |
| Rowing | 06:01 | 01:09:29 | 06:13 -00:12 | 01:05:56 +03:33 |
| Running 6 | 07:29 | 01:15:30 | 08:04 -00:35 | 01:12:09 +03:21 |
| Farmers Carry | 03:04 | 01:22:59 | 03:03 +00:01 | 01:20:13 +02:46 |
| Running 7 | 07:38 | 01:26:03 | 08:04 -00:26 | 01:23:16 +02:47 |
| Sandbag Lunges | 08:50 | 01:33:41 | 07:37 +01:13 | 01:31:20 +02:21 |
| Running 8 | 08:35 | 01:42:31 | 09:29 -00:54 | 01:38:57 +03:34 |
| Wall Balls | 06:27 | 01:51:06 | 08:27 -02:00 | 01:48:26 +02:40 |
| Roxzone | 10:23 | 02:07:47 | 10:54 -00:31 | 02:07:47 |
Emily's best running lap was 00:07:23, indicating a good burst of speed and efficiency during that particular segment.
To improve in these areas, Emily should focus on specific training strategies and techniques.
For the Run Total segment, Emily should work on improving her overall fitness and transition time. This can be achieved through a combination of cardiovascular training (such as interval running or HIIT workouts) and strength training exercises that target the muscles used during running (such as lunges, squats, and plyometric exercises).
In the Burpees Broad Jump segment, Emily should focus on improving her speed and efficiency in performing burpees. She can incorporate drills that specifically target burpee technique, such as practicing different variations of burpees (including explosive burpees or burpees with a push-up) and incorporating them into circuit training routines.
For the Running 1 and Running 2 segments, Emily should work on increasing her running speed and endurance. This can be achieved through interval training, tempo runs, and long-distance runs. Additionally, incorporating strength training exercises that target the lower body (such as hill sprints, stair workouts, or weighted squats) can help improve running performance.
To improve in the Sandbag Lunges segment, Emily should focus on strengthening her lower body and improving her stability. Exercises such as lunges, squats, and step-ups can help enhance leg strength and stability. Additionally, incorporating balance and core exercises (such as single-leg deadlifts or planks) can improve overall stability during lunges.
In the Ski Erg segment, Emily should focus on improving her technique and efficiency on the machine. Incorporating specific drills and exercises that target the muscles used during skiing (such as lateral lunges, lateral bounds, or lateral jumps) can help improve performance on the Ski Erg.
By implementing these strategies and focusing on specific areas of improvement, Emily Allcock can enhance her performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Hawari Dahlia | 2024 Melbourne | 02:08:06 | |
| Criens Hester | 2024 Amsterdam | 02:07:56 | |
| Ng Natalie | 2023 Hong Kong | 02:08:03 | |
| Thornton Sunshine | 2024 Houston | 02:07:42 | |
| Clint Holly | 2024 Madrid | 02:07:30 | |
| Pratt Elisabeth | 2024 Chicago Navy Pier | 02:07:56 | |
| Menez Monica | 2023 Dallas | 02:07:23 | |
| Matthews Rachel | 2023 Birmingham | 02:07:28 | |
| Alhusainan Faten | 2023 Malmö | 02:07:47 | |
| Storey Karen | 2023 Warschau | 02:07:36 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Manchester | 01:59:34 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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