Lyons Nicola Hyrox Result

Dive into this athlete’s performance at 2024 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 968 similar athletes.

Performance Highlights

GBR GBR Flag Women 45-49 #141020 01:39:13 77th in AG | Top 57.0% 880th | Top 62.7%
-01:49
48:32
Run Total
-00:13
06:04
Avg. Lap
+00:08
05:37
Best Lap
+00:43
41:44
Workout Total
+00:06
05:13
Avg. Workout
+01:05
09:01
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 968 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 968 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Lyons Nicola'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 Lyons Nicola'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 968 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 Lyons Nicola'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 Lyons Nicola'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 03:54. Check the detail of the improvement plan below.

02:46 Potential Improvement 70.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 02:46 08:14 to 05:28 70.9%
Burpees Broad Jump 00:57 07:49 to 06:52 24.4%
Sled Push 00:11 03:07 to 02:56 4.7%
Ski Erg 00:00 04:52 to 04:52 0.0%
Sled Pull 00:00 05:38 to 05:38 0.0%
Rowing 00:00 05:14 to 05:14 0.0%
Farmers Carry 00:00 01:58 to 01:58 0.0%
Sandbag Lunges 00:00 04:52 to 04:52 0.0%
Run Total 00:00 48:32 to 48:32 0.0%

Splits Time

Lyons Nicola Perfect Race
Splits Total Average Total
Running 1 06:45 00:00 05:30 +01:15 00:00 +00:00
Ski Erg 04:52 06:45 05:17 -00:25 05:30 +01:15
Running 2 05:37 11:37 05:54 -00:17 10:47 +00:50
Sled Push 03:07 17:14 02:59 +00:08 16:41 +00:33
Running 3 05:38 20:21 06:15 -00:37 19:40 +00:41
Sled Pull 05:38 25:59 06:26 -00:48 25:55 +00:04
Running 4 05:49 31:37 06:18 -00:29 32:21 -00:44
Burpees Broad Jump 07:49 37:26 07:10 +00:39 38:39 -01:13
Running 5 06:02 45:15 06:31 -00:29 45:49 -00:34
Rowing 05:14 51:17 05:37 -00:23 52:20 -01:03
Running 6 05:54 56:31 06:23 -00:29 57:57 -01:26
Farmers Carry 01:58 01:02:25 02:27 -00:29 01:04:20 -01:55
Running 7 06:01 01:04:23 06:21 -00:20 01:06:47 -02:24
Sandbag Lunges 04:52 01:10:24 05:26 -00:34 01:13:08 -02:44
Running 8 06:48 01:15:16 07:04 -00:16 01:18:34 -03:18
Wall Balls 08:14 01:22:04 05:39 +02:35 01:25:38 -03:34
Roxzone 09:01 01:39:13 07:56 +01:05 01:39:13
Based on 968 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Nicola Lyons put in a strong performance in the Birmingham 2024 HYROX race, finishing within the top 21% of all athletes and top 19% in her age group. Her overall time was 01:39:13, which is noteworthy for her age group. Key highlights include her total running time which was 00:48:32, 02:14 faster than the average. This suggests that Nicola has a runner profile and excels in running aspects of the competition.

However, her roxzone time was slower than average, suggesting she took longer for transitions or may have rested more. Her pacing seemed to be a bit off in the beginning as she started slower than average in the first running segment but picked up the pace significantly in the later running segments. Nicola demonstrated a strong performance in both running and strength tasks, suggesting that she has a hybrid profile.

Segments to Improve:

  • Wall Balls: This was Nicola's weakest segment, she was significantly slower than average. To improve, she could incorporate more wall ball exercises into her routine, focusing on maintaining a steady rhythm and improving her throwing and squatting technique. She could also benefit from strength training, specifically squats and overhead presses, to increase her power and endurance.
  • Roxzone: Nicola's transition times need improvement. To enhance this, she could practice transitions between different exercises to become more efficient. She should focus on maintaining a steady pace and conserving energy during transitions. Interval training could also help to improve her overall fitness and ability to recover quickly between exercises.
  • Burpees Broad Jump: Nicola was slower than average in this segment. To improve, she could work on her burpees form and explosive power for the broad jump. Plyometric exercises such as box jumps and long jumps could help improve her jumping ability. Also, high-intensity interval training (HIIT) workouts involving burpees will help increase her speed and stamina for this exercise.
  • Sled Push: Nicola was slightly slower than average. She could benefit from incorporating more strength training into her routine, in particular exercises that focus on the lower body and core muscles such as deadlifts and lunges. Practicing the sled push technique could also help her become more efficient at this task.

Race Strategies:

Nicola should focus on maintaining a steady pace throughout the race, particularly in the beginning, to conserve energy for the later stages. As she has a runner profile, she should leverage her running strength to gain time in the running segments. However, she should not neglect the strength-focused tasks, as they also contribute significantly to the overall time. Practice transitions between different exercises to become more efficient and save time in the roxzone. Lastly, incorporating more strength and interval training in her fitness routine would help improve her overall stamina and performance in the strength tasks.

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
Pearson Sarah 2024 Sports Direct HYROX London 01:39:38
Belt Georgie 2023 Birmingham 01:39:35
Kunkel Anja 2021 Hamburg 01:39:22
Schneider Patricia 2023 Frankfurt 01:39:32
Moro Diana 2023 Rimini 01:38:49
Littlejohn Emma 2024 Birmingham 01:39:37
Mezas Chawlyn 2024 Amsterdam 01:39:29
Wright Simone 2024 Melbourne 01:39:25
Kunc Michelle 2023 Milan 01:38:55
Wood Joanne 2024 London 01:38:52

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Birmingham 01:43:28

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