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 1000 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 Holmes Laura'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 Holmes Laura'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 Holmes Laura'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 Holmes Laura'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 05:26. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 02:30 | 07:22 to 04:52 | 46.0% |
| Wall Balls | 00:51 | 04:47 to 03:56 | 15.6% |
| Farmers Carry | 00:43 | 02:42 to 01:59 | 13.2% |
| Sled Push | 00:37 | 02:56 to 02:19 | 11.3% |
| Burpees Broad Jump | 00:21 | 05:28 to 05:07 | 6.4% |
| Sandbag Lunges | 00:19 | 04:28 to 04:09 | 5.8% |
| Ski Erg | 00:05 | 04:58 to 04:53 | 1.5% |
| Rowing | 00:00 | 05:07 to 05:07 | 0.0% |
| Run Total | 00:00 | 41:52 to 41:52 | 0.0% |
| Holmes Laura | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:55 | 00:00 | 04:55 -01:00 | 00:00 +00:00 |
| Ski Erg | 04:58 | 03:55 | 05:00 -00:02 | 04:55 -01:00 |
| Running 2 | 05:11 | 08:53 | 05:15 -00:04 | 09:55 -01:02 |
| Sled Push | 02:56 | 14:04 | 02:35 +00:21 | 15:10 -01:06 |
| Running 3 | 05:13 | 17:00 | 05:30 -00:17 | 17:45 -00:45 |
| Sled Pull | 07:22 | 22:13 | 05:21 +02:01 | 23:15 -01:02 |
| Running 4 | 05:28 | 29:35 | 05:32 -00:04 | 28:36 +00:59 |
| Burpees Broad Jump | 05:28 | 35:03 | 05:35 -00:07 | 34:08 +00:55 |
| Running 5 | 05:35 | 40:31 | 05:40 -00:05 | 39:43 +00:48 |
| Rowing | 05:07 | 46:06 | 05:15 -00:08 | 45:23 +00:43 |
| Running 6 | 05:30 | 51:13 | 05:33 -00:03 | 50:38 +00:35 |
| Farmers Carry | 02:42 | 56:43 | 02:09 +00:33 | 56:11 +00:32 |
| Running 7 | 05:24 | 59:25 | 05:31 -00:07 | 58:20 +01:05 |
| Sandbag Lunges | 04:28 | 01:04:49 | 04:26 +00:02 | 01:03:51 +00:58 |
| Running 8 | 05:42 | 01:09:17 | 05:51 -00:09 | 01:08:17 +01:00 |
| Wall Balls | 04:47 | 01:14:59 | 04:29 +00:18 | 01:14:08 +00:51 |
| Roxzone | 05:18 | 01:24:54 | 06:17 -00:59 | 01:24:54 |
To improve in the Sled Pull segment, Laura should focus on building strength and improving her technique. Incorporating exercises such as deadlifts, squats, and sled pulls into her training routine can help her develop the necessary strength and power. Additionally, practicing proper technique, including maintaining a strong grip and using her legs to generate power, will help her improve her performance in this segment.
The Farmers Carry segment also presents an opportunity for improvement. Laura should focus on developing grip strength and overall endurance. Exercises such as farmer's carries, plate pinches, and forearm curls can help improve her grip strength. Additionally, incorporating high-intensity interval training (HIIT) workouts and longer endurance runs into her training routine can help improve her overall endurance for this segment.
In the Wall Balls segment, Laura should focus on improving her upper body strength and endurance. Incorporating exercises such as overhead presses, push-ups, and wall sits into her training routine can help her develop the necessary strength and endurance for this segment. Additionally, practicing proper form, including using her legs and hips to generate power and maintaining a consistent rhythm, will help improve her performance in this segment.
Additionally, Laura should focus on efficient transitions between segments to minimize time spent in the roxzone. Improving her overall fitness and transition time will help her shave off valuable seconds during the race.
Furthermore, Laura should consider incorporating specific training sessions that focus on simulated race scenarios. This can include setting up a circuit of exercises that mimic the race segments and practicing transitions between them. By simulating the race environment, Laura can better prepare herself mentally and physically for the demands of the Hyrox race.
In summary, Laura Holmes had a strong performance in the Hyrox race, with notable strengths in running segments and overall fitness. To further improve her performance, she should focus on developing strength and technique in the Sled Pull, Farmers Carry, and Wall Balls segments. Implementing specific exercises, drills, and training routines tailored to these areas will help her enhance her performance. Additionally, focusing on pacing, efficient transitions, and incorporating simulated race scenarios into her training will contribute to a better overall performance.
| Similar Athletes | |||
|---|---|---|---|
| Mcevilly Alana | 2023 Sydney | 01:24:36 | |
| Esparza Patricia | 2024 Houston | 01:24:28 | |
| Valentino Veronica | 2023 Milan | 01:24:52 | |
| Garland Ridding Bethan | 2024 Birmingham | 01:25:17 | |
| Gygax Fionnuala | 2023 Dublin | 01:25:09 | |
| Croshaw Victoria | 2023 Milan | 01:24:53 | |
| Helfert Verena | 2020 Karlsruhe | 01:24:40 | |
| Nielsen AnnLouise | 2024 Hamburg | 01:25:11 | |
| Tudor Mikail | 2024 Anaheim | 01:24:39 | |
| Armswood Melanie | 2023 Birmingham | 01:24:37 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 London | 01:29:20 | |
| 2022 London | 01:27:17 | |
| 2024 Birmingham | 01:19:23 | |
| 2023 London | 01:28:04 | |
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