Dive into this athlete’s performance at 2022 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 752 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 Long Emma'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 Long Emma'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 Long Emma'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 Long Emma'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 03:00. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 01:19 | 08:36 to 07:17 | 43.9% |
| Wall Balls | 00:52 | 06:44 to 05:52 | 28.9% |
| Sandbag Lunges | 00:41 | 06:13 to 05:32 | 22.8% |
| Sled Pull | 00:03 | 06:33 to 06:30 | 1.7% |
| Rowing | 00:03 | 05:41 to 05:38 | 1.7% |
| Sled Push | 00:02 | 03:07 to 03:05 | 1.1% |
| Ski Erg | 00:00 | 05:13 to 05:13 | 0.0% |
| Farmers Carry | 00:00 | 02:15 to 02:15 | 0.0% |
| Run Total | 00:00 | 50:10 to 50:10 | 0.0% |
| Long Emma | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:37 | 00:00 | 05:37 +00:00 | 00:00 +00:00 |
| Ski Erg | 05:13 | 05:37 | 05:20 -00:07 | 05:37 +00:00 |
| Running 2 | 05:19 | 10:50 | 06:08 -00:49 | 10:57 -00:07 |
| Sled Push | 03:07 | 16:09 | 03:09 -00:02 | 17:05 -00:56 |
| Running 3 | 06:22 | 19:16 | 06:28 -00:06 | 20:14 -00:58 |
| Sled Pull | 06:33 | 25:38 | 06:45 -00:12 | 26:42 -01:04 |
| Running 4 | 05:59 | 32:11 | 06:31 -00:32 | 33:27 -01:16 |
| Burpees Broad Jump | 08:36 | 38:10 | 07:34 +01:02 | 39:58 -01:48 |
| Running 5 | 06:02 | 46:46 | 06:43 -00:41 | 47:32 -00:46 |
| Rowing | 05:41 | 52:48 | 05:41 +00:00 | 54:15 -01:27 |
| Running 6 | 06:10 | 58:29 | 06:35 -00:25 | 59:56 -01:27 |
| Farmers Carry | 02:15 | 01:04:39 | 02:31 -00:16 | 01:06:31 -01:52 |
| Running 7 | 06:09 | 01:06:54 | 06:34 -00:25 | 01:09:02 -02:08 |
| Sandbag Lunges | 06:13 | 01:13:03 | 05:42 +00:31 | 01:15:36 -02:33 |
| Running 8 | 08:34 | 01:19:16 | 07:14 +01:20 | 01:21:18 -02:02 |
| Wall Balls | 06:44 | 01:27:50 | 06:06 +00:38 | 01:28:32 -00:42 |
| Roxzone | 08:32 | 01:42:59 | 08:21 +00:11 | 01:42:59 |
In terms of her splits, Emma demonstrated strength in several areas. She performed particularly well in the Ski Erg, Sled Push, Sled Pull, Farmers Carry, and Running 2, with times faster than the average for her finish time. Her best running lap was an impressive 00:05:19, showcasing her running ability.
To improve performance in the Burpees Broad Jump, Emma should focus on building explosive power and endurance. Plyometric exercises such as box jumps and squat jumps can help improve her ability to generate power. Additionally, incorporating burpees into her training routine can help improve her efficiency and speed in this specific movement.
In the Running 8 segment, Emma should focus on improving her endurance and speed. Interval training, such as high-intensity interval training (HIIT) or tempo runs, can help improve her running performance. Incorporating hill sprints or stair workouts can also help build strength and endurance in her leg muscles.
For the Wall Balls segment, Emma should work on improving her upper body strength and technique. Exercises such as medicine ball slams, overhead presses, and wall sits can help strengthen the muscles used in wall balls. Practicing proper form and breathing techniques during wall ball exercises can also lead to more efficient movement and improved performance.
Improving performance in the Sandbag Lunges segment can be achieved through strength and stability training. Exercises such as lunges, squats, and Bulgarian split squats can help strengthen Emma's leg muscles and improve her stability. Additionally, incorporating balance exercises, such as single-leg deadlifts or yoga poses, can improve her overall stability during lunges.
To improve performance in the Roxzone, Emma should focus on improving her overall fitness and transition time. Incorporating circuit training or interval training into her routine can help improve her cardiovascular endurance and overall fitness level. Additionally, practicing quick transitions between exercises during training sessions can help improve her efficiency during the race.
In the Running 1 segment, Emma can benefit from improving her running form and endurance. Incorporating drills such as high knees, butt kicks, and strides can help improve her running technique and efficiency. Gradually increasing her running volume and incorporating longer distance runs into her training can also help improve her endurance.
Emma should also prioritize efficient transitions between exercises and stations. Practicing quick and smooth transitions during training sessions can help her save valuable time during the race. Additionally, she should consider strategizing her transitions based on the layout and proximity of the exercise stations.
Lastly, Emma should utilize her strengths in the Ski Erg, Sled Push, Sled Pull, and Running 2 segments to her advantage. By performing exceptionally well in these areas, she can gain an edge over her competitors and make up for any potential time lost in the segments that need improvement.
Overall, Emma Long had a strong performance in the 2022 London HYROX race. By focusing on the identified areas for improvement and implementing the suggested training strategies and techniques, she can further enhance her performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Woolfolk Michelle | 2021 Austin | 01:43:14 | |
| Graf Panyada | 2024 Köln | 01:43:16 | |
| Behse AnnChristin | 2024 Frankfurt | 01:43:04 | |
| May Victoria | 2024 London | 01:42:36 | |
| King Ally | 2024 Melbourne | 01:42:51 | |
| Artelt Danielle Anne | 2023 Frankfurt | 01:43:20 | |
| Thompson Breannan | 2024 Brisbane | 01:43:23 | |
| Wachtendonk Sandra | 2022 Essen | 01:43:12 | |
| Schreuder Maud | 2024 Amsterdam | 01:43:25 | |
| Marinova Katrin | 2022 London | 01:42:40 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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