Dive into this athlete’s performance at 2023 Miami 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 39 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 Williams Heidi'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 Williams Heidi 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 Williams Heidi’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 Williams Heidi'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 09:57. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 09:42 | 01:00:00 to 50:18 | 97.5% |
| Wall Balls | 00:15 | 09:03 to 08:48 | 2.5% |
| Ski Erg | 00:00 | 05:03 to 05:03 | 0.0% |
| Sled Push | 00:00 | 04:21 to 04:21 | 0.0% |
| Sled Pull | 00:00 | 08:50 to 08:50 | 0.0% |
| Burpees Broad Jump | 00:00 | 06:52 to 06:52 | 0.0% |
| Rowing | 00:00 | 05:16 to 05:16 | 0.0% |
| Farmers Carry | 00:00 | 03:28 to 03:28 | 0.0% |
| Sandbag Lunges | 00:00 | 06:12 to 06:12 | 0.0% |
| Williams Heidi | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:27 | 00:00 | 05:25 -00:58 | 00:00 +00:00 |
| Ski Erg | 05:03 | 04:27 | 05:13 -00:10 | 05:25 -00:58 |
| Running 2 | 06:32 | 09:30 | 06:19 +00:13 | 10:38 -01:08 |
| Sled Push | 04:21 | 16:02 | 05:54 -01:33 | 16:57 -00:55 |
| Running 3 | 07:47 | 20:23 | 06:37 +01:10 | 22:51 -02:28 |
| Sled Pull | 08:50 | 28:10 | 09:18 -00:28 | 29:28 -01:18 |
| Running 4 | 07:32 | 37:00 | 06:37 +00:55 | 38:46 -01:46 |
| Burpees Broad Jump | 06:52 | 44:32 | 07:03 -00:11 | 45:23 -00:51 |
| Running 5 | 08:17 | 51:24 | 06:51 +01:26 | 52:26 -01:02 |
| Rowing | 05:16 | 59:41 | 05:33 -00:17 | 59:17 +00:24 |
| Running 6 | 08:03 | 01:04:57 | 06:43 +01:20 | 01:04:50 +00:07 |
| Farmers Carry | 03:28 | 01:13:00 | 03:19 +00:09 | 01:11:33 +01:27 |
| Running 7 | 08:08 | 01:16:28 | 06:43 +01:25 | 01:14:52 +01:36 |
| Sandbag Lunges | 06:12 | 01:24:36 | 07:15 -01:03 | 01:21:35 +03:01 |
| Running 8 | 09:14 | 01:30:48 | 07:47 +01:27 | 01:28:50 +01:58 |
| Wall Balls | 09:03 | 01:40:02 | 08:35 +00:28 | 01:36:37 +03:25 |
| Roxzone | 05:03 | 01:54:08 | 08:56 -03:53 | 01:54:08 |
To improve performance in these segments, Heidi should focus on specific training strategies and techniques. For Wall Balls, she could benefit from practicing the exercise with a focus on technique and efficiency. She should work on perfecting her form and rhythm to minimize time wasted during each repetition. Additionally, incorporating exercises that target the muscles used in Wall Balls, such as squats and shoulder presses, can help improve overall strength and endurance.
In the Sled Pull segment, Heidi should focus on improving her speed and efficiency. She could benefit from practicing proper pulling techniques, such as using her legs and core to generate power and maintaining a steady pace throughout the pull. Incorporating exercises that target the muscles used in the sled pull, such as deadlifts and rows, can also help improve her performance in this segment.
To improve her running performance in segments 5, 7, 3, 8, and 6, Heidi should focus on improving her endurance and speed. Incorporating interval training, tempo runs, and hill sprints into her training routine can help improve her overall running performance. Additionally, she should also work on maintaining a consistent pace throughout the race to avoid slowing down in these segments.
For the Farmers Carry segment, Heidi should focus on improving her grip strength and overall endurance. Incorporating exercises such as farmer's walks, kettlebell swings, and pull-ups can help improve her grip strength and overall performance in this segment.
In the Sled Push and Running 4 segments, Heidi should focus on improving her speed and power. She can incorporate exercises such as sled pushes, box jumps, and explosive movements like squat jumps to improve her explosive power and speed.
Heidi should also consider implementing a strategy to target the segments where she lost the most time. By prioritizing these segments in her training and dedicating extra effort to improving her performance in these areas, she can make significant improvements in her overall race time.
Overall, Heidi Williams had a strong performance in the 2023 Miami Hyrox race, but there are areas where she can make improvements to further enhance her performance. By following the specific training strategies and techniques outlined above, she can address her weaknesses and continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Aichele Vanessa | 2020 Karlsruhe | 01:53:52 | |
| Ivers Shannon | 2022 Amsterdam | 01:54:28 | |
| Vega Guillen Frida | 2024 Mexico City | 01:54:33 | |
| Di Molfetta Flavia | 2023 Milan | 01:54:26 | |
| Mädel Miriam | 2019 Hamburg | 01:54:11 | |
| Delia Sophie | 2024 Glasgow | 01:54:00 | |
| Starks Gemma | 2023 Birmingham | 01:54:06 | |
| Sehnert Stephanie | 2024 Stuttgart | 01:54:28 | |
| Williams Heidi | 2023 Miami | 01:54:08 | |
| Hysell Helena | 2024 Fort Lauderdale | 01:54:05 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 World Championships Manchester | 01:22:24 | |
| 2024 World Championships Nice | 01:24:31 | |
| 2021 Orlando | 01:34:43 | |
| 2020 Chicago | 01:37:37 | |
| 2020 Dallas | 01:30:32 | |
| 2021 New York | 01:32:04 | |
| 2022 Chicago | 01:32:00 | |
| 2024 Mexico City | 01:32:53 | |
| 2023 Dallas | 01:29:18 | |
| 2022 Las Vegas | 01:35:48 | |
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
