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 1000 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 Ellis Nicola'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 Ellis Nicola'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 Ellis Nicola'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 Ellis Nicola'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 05:52. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:37 | 47:32 to 43:55 | 61.6% |
| Burpees Broad Jump | 01:36 | 07:05 to 05:29 | 27.3% |
| Sandbag Lunges | 00:31 | 04:54 to 04:23 | 8.8% |
| Wall Balls | 00:06 | 04:20 to 04:14 | 1.7% |
| Rowing | 00:02 | 05:14 to 05:12 | 0.6% |
| Ski Erg | 00:00 | 04:53 to 04:53 | 0.0% |
| Sled Push | 00:00 | 02:15 to 02:15 | 0.0% |
| Sled Pull | 00:00 | 04:30 to 04:30 | 0.0% |
| Farmers Carry | 00:00 | 01:50 to 01:50 | 0.0% |
| Ellis Nicola | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:36 | 00:00 | 05:02 +01:34 | 00:00 +00:00 |
| Ski Erg | 04:53 | 06:36 | 05:03 -00:10 | 05:02 +01:34 |
| Running 2 | 05:21 | 11:29 | 05:19 +00:02 | 10:05 +01:24 |
| Sled Push | 02:15 | 16:50 | 02:39 -00:24 | 15:24 +01:26 |
| Running 3 | 08:28 | 19:05 | 05:36 +02:52 | 18:03 +01:02 |
| Sled Pull | 04:30 | 27:33 | 05:34 -01:04 | 23:39 +03:54 |
| Running 4 | 05:22 | 32:03 | 05:39 -00:17 | 29:13 +02:50 |
| Burpees Broad Jump | 07:05 | 37:25 | 05:48 +01:17 | 34:52 +02:33 |
| Running 5 | 05:30 | 44:30 | 05:47 -00:17 | 40:40 +03:50 |
| Rowing | 05:14 | 50:00 | 05:18 -00:04 | 46:27 +03:33 |
| Running 6 | 05:25 | 55:14 | 05:41 -00:16 | 51:45 +03:29 |
| Farmers Carry | 01:50 | 01:00:39 | 02:11 -00:21 | 57:26 +03:13 |
| Running 7 | 05:17 | 01:02:29 | 05:39 -00:22 | 59:37 +02:52 |
| Sandbag Lunges | 04:54 | 01:07:46 | 04:36 +00:18 | 01:05:16 +02:30 |
| Running 8 | 05:36 | 01:12:40 | 06:04 -00:28 | 01:09:52 +02:48 |
| Wall Balls | 04:20 | 01:18:16 | 04:45 -00:25 | 01:15:56 +02:20 |
| Roxzone | 04:47 | 01:27:16 | 06:35 -01:48 | 01:27:16 |
- Efficient transitions: Nicola should practice quick and efficient transitions between exercises during her training sessions. This will help save time during the race and prevent unnecessary fatigue. Focus on smooth transitions and minimize rest time between exercises.
- Mental preparation: Hyrox races require mental toughness and resilience. Nicola should practice mental preparation techniques such as visualization and positive self-talk to stay focused and motivated during the race. Developing a strong mental mindset will help her push through challenges and maintain a competitive edge.
In conclusion, Nicola Ellis had a strong performance in the Hyrox race, finishing in the top 10% overall and top 14% in her age group. To further enhance her performance, she should focus on improving her total running time, specifically in segments such as Running 3 and Running 1. Incorporating specific training strategies and techniques, such as endurance training, speed and agility drills, and strength exercises, will help her improve in these areas. Additionally, implementing race strategies such as pacing herself, efficient transitions, and mental preparation will contribute to a better overall performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Sherwood Sarah | 2023 Glasgow | 01:27:14 | |
| Keeler Lauren | 2022 Birmingham | 01:27:17 | |
| Wilson Caitlin | 2024 Malaga | 01:26:54 | |
| Henley Rachael | 2024 Glasgow | 01:27:09 | |
| Eckhardt Elizabeth | 2024 Chicago Navy Pier | 01:27:10 | |
| Olaizola Garmendia Nerea | 2023 Madrid | 01:26:59 | |
| Cooper Lucy | 2024 Manchester | 01:27:02 | |
| Kent Hermione | 2024 Manchester | 01:26:51 | |
| Mckenzie Annabelle | 2024 Brisbane | 01:26:51 | |
| Paton Amelia | 2023 Birmingham | 01:27:03 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Birmingham | 01:21:14 | |
| 2023 Birmingham | 01:21:39 | |
| 2024 Manchester | 01:26:45 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
