Dive into this athlete’s performance at 2023 Birmingham 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 561 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 Ascott Stephanie'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 Ascott Stephanie'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 Ascott Stephanie'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 Ascott Stephanie'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 07:06. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:23 | 57:55 to 53:32 | 61.7% |
| Sandbag Lunges | 02:42 | 08:43 to 06:01 | 38.0% |
| Farmers Carry | 00:01 | 02:41 to 02:40 | 0.2% |
| Ski Erg | 00:00 | 05:07 to 05:07 | 0.0% |
| Sled Push | 00:00 | 02:43 to 02:43 | 0.0% |
| Sled Pull | 00:00 | 05:52 to 05:52 | 0.0% |
| Burpees Broad Jump | 00:00 | 07:54 to 07:54 | 0.0% |
| Rowing | 00:00 | 05:40 to 05:40 | 0.0% |
| Wall Balls | 00:00 | 05:52 to 05:52 | 0.0% |
| Ascott Stephanie | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:37 | 00:00 | 05:43 -01:06 | 00:00 +00:00 |
| Ski Erg | 05:07 | 04:37 | 05:28 -00:21 | 05:43 -01:06 |
| Running 2 | 06:23 | 09:44 | 06:25 -00:02 | 11:11 -01:27 |
| Sled Push | 02:43 | 16:07 | 03:20 -00:37 | 17:36 -01:29 |
| Running 3 | 06:55 | 18:50 | 06:49 +00:06 | 20:56 -02:06 |
| Sled Pull | 05:52 | 25:45 | 07:12 -01:20 | 27:45 -02:00 |
| Running 4 | 07:26 | 31:37 | 06:52 +00:34 | 34:57 -03:20 |
| Burpees Broad Jump | 07:54 | 39:03 | 08:16 -00:22 | 41:49 -02:46 |
| Running 5 | 07:50 | 46:57 | 07:09 +00:41 | 50:05 -03:08 |
| Rowing | 05:40 | 54:47 | 05:48 -00:08 | 57:14 -02:27 |
| Running 6 | 08:07 | 01:00:27 | 06:58 +01:09 | 01:03:02 -02:35 |
| Farmers Carry | 02:41 | 01:08:34 | 02:37 +00:04 | 01:10:00 -01:26 |
| Running 7 | 08:10 | 01:11:15 | 07:00 +01:10 | 01:12:37 -01:22 |
| Sandbag Lunges | 08:43 | 01:19:25 | 06:15 +02:28 | 01:19:37 -00:12 |
| Running 8 | 08:32 | 01:28:08 | 07:48 +00:44 | 01:25:52 +02:16 |
| Wall Balls | 05:52 | 01:36:40 | 06:39 -00:47 | 01:33:40 +03:00 |
| Roxzone | 07:01 | 01:49:23 | 09:04 -02:03 | 01:49:23 |
One area of improvement for Stephanie is her total running time, which was 00:57:55. This was 03:33 slower than the average for her finish time. To improve this segment, Stephanie should focus on improving her overall fitness and her transition time between exercises. This can be achieved through a combination of cardiovascular training, strength training, and practicing efficient transitions.
Segment Analysis:
- The segment with the most time lost for Stephanie was the Sandbag Lunges, where she was 02:19 slower than the average. This indicates that she may need to work on her strength and endurance specifically for this exercise. To improve performance in this segment, Stephanie should focus on exercises that target the muscles used in lunges, such as squats, lunges, and step-ups. She should also practice carrying a sandbag or a similar weighted object while walking to build strength and endurance in that specific movement pattern.
- Other segments where Stephanie lost significant time include Running 7, Running 6, Running 5, Running 4, and Running 8. These segments suggest that Stephanie may benefit from improving her running speed and endurance. To improve her running performance, Stephanie should incorporate interval training into her workouts. This can be done by alternating between periods of high-intensity running and periods of active recovery. Hill sprints, tempo runs, and fartlek training are all effective ways to improve running speed and endurance.
- The Roxzone segment was one area where Stephanie performed well, being 01:56 faster than the average. This indicates that she was efficient in her transitions between exercises. However, to further improve her overall race time, Stephanie could aim to decrease her Roxzone time even more. This can be achieved by practicing quick and efficient transitions between exercises during her training sessions.
In conclusion, Stephanie Ascott had a strong performance in the 2023 Birmingham Hyrox race. While there are areas for improvement, such as her total running time and specific segments like Sandbag Lunges and Running 7, she showed strength in other areas like her Roxzone time and running splits. By focusing on overall fitness, improving running speed and endurance, and practicing efficient transitions, Stephanie can enhance her performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| James Taylor | 2022 Birmingham | 01:49:16 | |
| Nardi Emillie | 2023 London | 01:49:18 | |
| Bölscher Lea | 2024 Köln | 01:48:53 | |
| Santamaria Alejandra | 2024 Madrid | 01:49:02 | |
| Kluft Lisanne | 2024 Amsterdam | 01:49:44 | |
| Dimas Fabiola | 2024 Dallas | 01:49:37 | |
| Van Den Brink Danique | 2023 Frankfurt | 01:49:02 | |
| Dowling Caroline | 2024 Dublin | 01:49:20 | |
| Mabie Susie | 2024 World Championships Nice | 01:49:43 | |
| Morales Ana | 2022 Dallas | 01:49:24 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Barcelona | 01:50:50 | |
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