Willsmer Carla Hyrox Result

Dive into this athlete’s performance at 2023 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 774 similar athletes.

Performance Highlights

GBR GBR Flag Women 40-44 #171009 01:40:52 86th in AG | Top 72.9% 484th | Top 74.1%
-01:38
49:28
Run Total
-00:10
06:11
Avg. Lap
+00:14
05:46
Best Lap
+01:42
43:26
Workout Total
+00:12
05:25
Avg. Workout
-00:14
08:01
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 774 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 774 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Willsmer Carla'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 Willsmer Carla'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 774 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 Willsmer Carla'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 Willsmer Carla'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 02:54. Check the detail of the improvement plan below.

01:13 Potential Improvement 42.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 01:13 06:51 to 05:38 42.0%
Sled Push 00:39 03:39 to 03:00 22.4%
Farmers Carry 00:38 03:03 to 02:25 21.8%
Sandbag Lunges 00:15 05:37 to 05:22 8.6%
Sled Pull 00:04 06:23 to 06:19 2.3%
Ski Erg 00:03 05:21 to 05:18 1.7%
Rowing 00:02 05:37 to 05:35 1.1%
Burpees Broad Jump 00:00 06:55 to 06:55 0.0%
Run Total 00:00 49:28 to 49:28 0.0%

Splits Time

Willsmer Carla Perfect Race
Splits Total Average Total
Running 1 05:46 00:00 05:27 +00:19 00:00 +00:00
Ski Erg 05:21 05:46 05:20 +00:01 05:27 +00:19
Running 2 05:58 11:07 05:59 -00:01 10:47 +00:20
Sled Push 03:39 17:05 03:05 +00:34 16:46 +00:19
Running 3 06:11 20:44 06:22 -00:11 19:51 +00:53
Sled Pull 06:23 26:55 06:32 -00:09 26:13 +00:42
Running 4 06:10 33:18 06:25 -00:15 32:45 +00:33
Burpees Broad Jump 06:55 39:28 07:14 -00:19 39:10 +00:18
Running 5 06:10 46:23 06:35 -00:25 46:24 -00:01
Rowing 05:37 52:33 05:38 -00:01 52:59 -00:26
Running 6 06:14 58:10 06:28 -00:14 58:37 -00:27
Farmers Carry 03:03 01:04:24 02:29 +00:34 01:05:05 -00:41
Running 7 06:15 01:07:27 06:27 -00:12 01:07:34 -00:07
Sandbag Lunges 05:37 01:13:42 05:35 +00:02 01:14:01 -00:19
Running 8 06:48 01:19:19 07:10 -00:22 01:19:36 -00:17
Wall Balls 06:51 01:26:07 05:51 +01:00 01:26:46 -00:39
Roxzone 08:01 01:40:52 08:15 -00:14 01:40:52
Based on 774 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Carla Willsmer performed well in the HYROX race in London, finishing in the top 25% of all athletes and achieving a rank of 86 in her age group. Her overall time of 01:40:52 was commendable, and she showed strength in several segments, including Running 3, Sled Pull, Running 4, and Running 5, where she was faster than average. However, there are areas where Carla can improve to further enhance her performance.

Segments to Improve


1. Wall Balls:
Carla took 01:18 longer than the average time in this segment. To improve her performance, she should focus on increasing her strength and conditioning. Incorporating exercises such as squats, lunges, and wall sits into her training routine will help build the necessary lower body strength. Additionally, practicing wall ball shots with proper form and technique will improve efficiency and speed.

2. Running 1:
Carla was 00:32 slower than the average time in this segment. To improve her running performance, Carla should focus on her endurance and speed. Incorporating interval training, such as high-intensity interval training (HIIT) or fartlek runs, will help increase her running speed and cardiovascular fitness. Additionally, incorporating hill training and tempo runs into her routine will improve her overall running endurance.

3. Farmers Carry:
Carla took 00:29 longer than the average time in this segment. To improve her performance in this segment, Carla should focus on grip strength and overall conditioning. Incorporating exercises such as deadlifts, farmer's walks, and forearm exercises will help improve her grip strength. Additionally, incorporating cardiovascular exercises like rowing, cycling, or swimming will enhance her overall conditioning.

4. Best Lap:
Carla's best lap time was 00:05:46, which was slower than the average. To improve her performance in this segment, Carla should focus on increasing her overall speed and endurance. Incorporating interval training, such as track workouts or interval runs, will help improve her speed. Additionally, incorporating longer distance runs at a steady pace will improve her endurance.

5. Sled Push:
Carla was 00:11 slower than the average time in this segment. To improve her performance in the sled push, Carla should focus on building lower body strength and power. Incorporating exercises such as squats, deadlifts, and sled pushes into her training routine will help improve her overall strength and power output.

Strategies


- Pacing: Carla should focus on maintaining a consistent pace throughout the race to avoid burning out early. It is important for her to find a pace that allows her to maintain a steady effort level without exhausting herself too quickly.

- Transitions: Carla should work on improving her transition time between segments to minimize time lost in the roxzone. Incorporating specific transition drills into her training routine, such as practicing quick and efficient equipment changes, will help improve her overall race time.

- Nutrition and Hydration: Carla should ensure she is properly nourished and hydrated leading up to and during the race. Adequate fueling and hydration will help maintain her energy levels and performance throughout the event.

- Mental Preparation: Carla should focus on mental preparation techniques such as visualization and positive self-talk to stay motivated and focused during the race. Developing a strong mental game will help her push through challenging moments and maintain a competitive mindset.

By addressing these areas of improvement and implementing the suggested training strategies and techniques, Carla Willsmer can enhance her performance in future HYROX races and achieve even better results.

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
Mongan Andrea 2024 Melbourne 01:41:21
Green Alisha 2024 London 01:40:59
Brush Mary 2022 Dallas 01:40:46
Oconnor Orla 2024 Dublin 01:40:56
Payen Carole 2024 Bordeaux 01:41:11
Bertoncello Alessia 2024 Melbourne 01:41:22
Denissen Fleur 2024 Cape Town 01:40:33
Duff Alexandra 2024 Milan 01:40:26
Walker Katie 2024 Melbourne 01:41:16
Vallespin Bernal Andrea 2023 Barcelona 01:40:27

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Manchester 01:46:55
2022 London 01:43:05
2024 Sports Direct HYROX London 02:01:35
2024 London 01:55:51

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