Hamilton Katrina Performance Analysis

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 442 similar athletes.

Season 23/24 2023 Birmingham (1902) HYROX (1703) Women (532) Hamilton Katrina

GBR GBR Flag Women Woman 30-34 #183054 01:12:59 5th in AG | Top 4.8% 16th | Top 3.0%

Performance Highlights

+00:21
38:17
Run Total
+00:02
04:47
Avg. Lap
-00:53
03:17
Best Lap
+00:16
30:16
Workout Total
+00:02
03:47
Avg. Workout
-00:25
04:31
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.

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Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 67.
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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.

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Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 197 to 323.
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Based on 442 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.

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Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 112 to 388.
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Based on 442 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Hamilton Katrina'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 Hamilton Katrina's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

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Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -92 to 118.
End of interactive chart.
Based on 442 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 Hamilton Katrina'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.

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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 91 to 826.
End of interactive chart.
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 Hamilton Katrina'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 03:53. Check the detail of the improvement plan below.

02:23 Potential Improvement 61.4% Focus During Training

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Bar chart with 52 bars.
Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 90 to 600.
The chart has 1 Y axis displaying values. Data ranges from 0 to 2168.
CurrentTarget
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Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sled Pull 02:23 06:28 to 04:05 61.4%
Farmers Carry 00:31 02:15 to 01:44 13.3%
Run Total 00:26 38:17 to 37:51 11.2%
Sandbag Lunges 00:14 03:42 to 03:28 6.0%
Sled Push 00:10 02:04 to 01:54 4.3%
Burpees Broad Jump 00:09 04:14 to 04:05 3.9%
Ski Erg 00:00 04:17 to 04:17 0.0%
Rowing 00:00 04:34 to 04:34 0.0%
Wall Balls 00:00 02:42 to 02:42 0.0%

Splits Time

Hamilton Katrina Perfect Race
Splits Total Average Total
Running 1 03:17 00:00 04:15 -00:58 00:00 +00:00
Ski Erg 04:17 03:17 04:44 -00:27 04:15 -00:58
Running 2 04:41 07:34 04:34 +00:07 08:59 -01:25
Sled Push 02:04 12:15 02:18 -00:14 13:33 -01:18
Running 3 04:53 14:19 04:48 +00:05 15:51 -01:32
Sled Pull 06:28 19:12 04:30 +01:58 20:39 -01:27
Running 4 04:56 25:40 04:48 +00:08 25:09 +00:31
Burpees Broad Jump 04:14 30:36 04:23 -00:09 29:57 +00:39
Running 5 05:00 34:50 04:54 +00:06 34:20 +00:30
Rowing 04:34 39:50 04:56 -00:22 39:14 +00:36
Running 6 05:03 44:24 04:51 +00:12 44:10 +00:14
Farmers Carry 02:15 49:27 01:52 +00:23 49:01 +00:26
Running 7 05:07 51:42 04:50 +00:17 50:53 +00:49
Sandbag Lunges 03:42 56:49 03:40 +00:02 55:43 +01:06
Running 8 05:23 01:00:31 05:03 +00:20 59:23 +01:08
Wall Balls 02:42 01:05:54 03:37 -00:55 01:04:26 +01:28
Roxzone 04:31 01:12:59 04:56 -00:25 01:12:59
Based on 442 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Katrina Hamilton had an impressive performance in the 2023 Birmingham Hyrox race, finishing 16th overall out of 1703 athletes and ranking 5th in her age group of 30-34. Her overall time of 01:12:59 placed her in the top 1% of athletes in her age group.

However, there are areas where Katrina can make improvements to further enhance her performance. Her total running time of 00:38:17 was 01:12 slower than the average for her finish time. This suggests that she may need to focus more on her overall fitness and transition time. Additionally, her splits indicate that she lost the most time in the Sled Pull, Run Total, Running 7, Farmers Carry, Running 6, and Running 8 segments.

Segments to Improve


1. Sled Pull:
Katrina was 01:46 slower than the average time in this segment. To improve her performance in the Sled Pull, she can focus on building strength in her upper body and core. Exercises such as deadlifts, bent-over rows, and planks can help her develop the necessary strength. Additionally, practicing proper technique and form during the sled pull will also contribute to improved performance.

2. Run Total:
Katrina's total running time was slower than the average for her finish time. To enhance her running performance, she should incorporate more running-specific training into her routine. This can include interval training, hill sprints, and longer distance runs to improve her endurance and speed. Strengthening exercises for the lower body, such as squats and lunges, can also contribute to better running performance.

3. Running 7:
Katrina was 00:18 slower than the average time in this segment. To improve her performance in this specific running segment, she can focus on increasing her speed and endurance. Interval training, such as high-intensity interval training (HIIT), can help her build speed, while longer distance runs will improve her endurance. Incorporating exercises that target the muscles used in running, such as calf raises and hip flexor stretches, can also enhance her performance.

4. Farmers Carry:
Katrina was 00:16 slower than the average time in this segment. To improve her performance in the Farmers Carry, she should focus on developing grip strength and overall upper body strength. Exercises such as farmer's carries, kettlebell swings, and pull-ups can help improve grip strength. Additionally, incorporating exercises that target the shoulders, such as shoulder presses and lateral raises, can contribute to improved performance.

5. Running 6:
Katrina was 00:15 slower than the average time in this segment. To enhance her performance in this specific running segment, she can focus on improving her endurance and speed. Incorporating interval training, such as fartlek runs and tempo runs, can help improve her speed and endurance. Strengthening exercises for the lower body, such as step-ups and single-leg squats, can also contribute to better running performance.

6. Running 8:
Katrina was 00:12 slower than the average time in this segment. To improve her performance in this specific running segment, she should focus on improving her endurance and speed. Incorporating interval training, such as hill sprints and track workouts, can help improve her speed and endurance. Strengthening exercises for the lower body, such as lunges and hamstring curls, can also contribute to better running performance.

Strategies


- Pace Management: Katrina should focus on maintaining a steady pace throughout the race to avoid burning out too quickly. By pacing herself properly, she can ensure consistent performance and avoid fatigue in the later segments.
- Transition Efficiency: Improving transition times between segments can greatly impact overall performance. Katrina should practice quick and efficient transitions during her training sessions to minimize time spent in the roxzone.
- Mental Preparation: Hyrox races require mental resilience and focus. Katrina should work on mental preparation techniques such as visualization, positive self-talk, and goal setting to stay motivated and focused throughout the race.
- Specific Training: To target the areas where Katrina lost the most time, she should incorporate specific training sessions that focus on those segments. This can include practicing the sled pull, farmers carry, and running segments to improve technique, speed, and endurance.

By implementing these strategies and focusing on targeted training for the identified areas of improvement, Katrina Hamilton can continue to excel in future Hyrox races and further enhance her overall performance.

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.

Chart

Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 67.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Women
Similar Athletes
Easter Abby 2024 Copenhagen 01:12:33
Sharpe Jasmine 2024 Sports Direct HYROX London 01:13:00
Reeve Emma 2024 London 01:13:07
Deans Lindsay 2023 Birmingham 01:12:49
Maclean Victoria 2022 London 01:12:53
Cottrell Lynn 2024 London 01:12:40
Williams Kate 2024 Birmingham 01:13:12
Olson Deanna 2024 London 01:13:09
Dawes Christina 2023 London 01:12:37
Lynch Tatum 2023 Chicago - North American Open Championship 01:13:11

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Birmingham 01:10:57
2024 Poznan 01:09:12
2024 Manchester 01:06:56

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