Sheppard Gayle Hyrox Result

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 823 similar athletes.

Performance Highlights

GBR Flag Sheppard Gayle Women 50-54 #200051 01:41:53 21st in AG | Top 58.3% 375th | Top 70.5%
-03:44
47:43
Run Total
-00:27
05:58
Avg. Lap
-01:04
04:31
Best Lap
+03:36
45:48
Workout Total
+00:27
05:43
Avg. Workout
+00:07
08:25
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

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

Based on 823 athletes with similar finish time in Hyrox Women

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

Based on 823 athletes with similar finish time in Hyrox Women

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 823 athletes with similar finish time in Hyrox Women

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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 his 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 05:16. Check the detail of the improvement plan below.

01:57 Potential Improvement 37.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Focus During Training
Sled Pull 01:57 (From 08:22 to 06:25) 37.0%
Sled Push 01:14 (From 04:16 to 03:02) 23.4%
Farmers Carry 01:05 (From 03:31 to 02:26) 20.6%
Wall Balls 00:35 (From 06:23 to 05:48) 11.1%
Ski Erg 00:12 (From 05:31 to 05:19) 3.8%
Rowing 00:12 (From 05:49 to 05:37) 3.8%
BBJ 00:01 (From 07:11 to 07:10) 0.3%
Sandbag Lunges 00:00 (From 04:45 to 04:45) 0.0%
Run Total 00:00 (From 47:43 to 47:43) 0.0%

Splits Time

Sheppard Gayle Perfect Race
Splits Total Average Total
Running 1 04:31 00:00 05:39 -01:08 00:00 +00:00
Ski Erg 05:31 04:31 05:21 +00:10 05:39 -01:08
Running 2 05:52 10:02 06:04 -00:12 11:00 -00:58
Sled Push 04:16 15:54 03:05 +01:11 17:04 -01:10
Running 3 05:54 20:10 06:24 -00:30 20:09 +00:01
Sled Pull 08:22 26:04 06:35 +01:47 26:33 -00:29
Running 4 05:54 34:26 06:26 -00:32 33:08 +01:18
Burpees Broad Jump 07:11 40:20 07:24 -00:13 39:34 +00:46
Running 5 06:16 47:31 06:39 -00:23 46:58 +00:33
Rowing 05:49 53:47 05:40 +00:09 53:37 +00:10
Running 6 06:02 59:36 06:31 -00:29 59:17 +00:19
Farmers Carry 03:31 01:05:38 02:29 +01:02 01:05:48 -00:10
Running 7 06:10 01:09:09 06:29 -00:19 01:08:17 +00:52
Sandbag Lunges 04:45 01:15:19 05:38 -00:53 01:14:46 +00:33
Running 8 07:07 01:20:04 07:11 -00:04 01:20:24 -00:20
Wall Balls 06:23 01:27:11 06:00 +00:23 01:27:35 -00:24
Roxzone 08:25 01:41:53 08:18 +00:07 01:41:53
Based on 823 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Gayle Sheppard had a strong performance in the 2023 Birmingham Hyrox race, finishing with an overall rank of 375 out of 1703 athletes, placing her in the top 22% of all participants. In her age group (50-54), she ranked 21st out of 126 athletes, placing her in the top 16%. Gayle's overall time was 01:41:53, with a total running time of 00:47:43, which was 01:38 faster than the average for her finish time. Her best running lap was completed in 00:04:31.

Gayle's performance highlights her strength in running, as she consistently performed faster than average in the running segments and had a total running time that was significantly faster than average. This suggests that she has a strong runner profile and should continue to focus on training her running abilities. Additionally, Gayle performed well in the Burpees Broad Jump and Sandbag Lunges segments, where she was faster than average.

Segments to Improve


Based on the provided splits, there are several segments where Gayle lost time compared to the average athlete. These segments include the Sled Pull, Farmers Carry, Wall Balls, Sled Push, Roxzone, and Ski Erg.

To improve performance in the Sled Pull segment, Gayle should focus on building strength and power in her upper body and core. Specific exercises that can help improve performance in this segment include deadlifts, rows, and sled pulls. Gayle should also work on her technique and form during the sled pull to optimize her efficiency and minimize time lost.

In the Farmers Carry segment, Gayle should work on improving her grip strength and overall endurance. Exercises such as farmer's carries, kettlebell swings, and pull-ups can help improve grip strength. Incorporating forearm and grip strengthening exercises into her training routine will help Gayle perform better in this segment.

The Wall Balls segment requires both lower body strength and endurance. Gayle should focus on exercises that target her legs, such as squats, lunges, and wall sits. Additionally, she should work on improving her accuracy and speed in throwing the wall balls. Practicing wall ball shots with different weights and heights will help Gayle improve her performance in this segment.

The Sled Push segment requires explosive power and lower body strength. Gayle can improve her performance in this segment by incorporating exercises such as sled pushes, squats, and box jumps into her training routine. Focusing on explosive movements and building lower body strength will help Gayle perform better in this segment.

The Roxzone segment represents the time spent between the exercise zones and is an opportunity for Gayle to improve her overall fitness and transition time. By improving her overall fitness level, Gayle will be able to transition more quickly between the exercise zones and minimize time lost in this segment. Incorporating high-intensity interval training (HIIT) and circuit training into her training routine will help improve her overall fitness and transition time.

Lastly, the Ski Erg segment is an area where Gayle lost some time compared to the average athlete. Focusing on improving her cardiovascular endurance and technique on the Ski Erg will help her perform better in this segment. Incorporating rowing, cycling, and interval training into her routine will improve her cardiovascular fitness, which will translate to better performance on the Ski Erg.

Strategies


During the race, Gayle should focus on maintaining a consistent pace throughout the different segments. It is important for her to avoid starting too fast and burning out early in the race. By pacing herself appropriately, she will be able to maintain her energy levels and perform consistently across all segments.

Additionally, Gayle should strategize her transitions between the exercise zones to minimize time lost during the Roxzone segment. Practicing quick transitions in her training sessions will help her become more efficient in transitioning between exercises.

To optimize her performance in the running segments, Gayle should focus on maintaining good running form and technique. This includes maintaining an upright posture, engaging her core, and landing midfoot with each stride. Incorporating interval training and tempo runs into her training routine will help improve her running speed and endurance.

Overall, Gayle should continue to prioritize her running training while also focusing on improving her strength and endurance in specific segments where she lost time. By incorporating specific exercises, drills, and training routines tailored to her individual needs, Gayle can enhance her performance in future Hyrox races.

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
Cant Chelsea 2023 Glasgow 01:41:31
Van Susteren Anneke 2024 Amsterdam 01:42:07
Fowles Hannah 2024 Manchester 01:41:49
Fryland Lene 2024 Hamburg 01:42:17
Ward Hannah 2024 London 01:42:05
Mekhaeel Domyana 2024 Melbourne 01:42:14
Fiebig Justine 2020 Hannover 01:41:41
Teoh Yi Ling 2024 Singapore National Stadium 01:42:22
Ellerichmann Marie Lena 2023 Hamburg 01:42:09
Pearce Zoe 2024 Birmingham 01:42:11

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Sports Direct HYROX London Sheppard Gayle 01:27:18
2024 Birmingham Sheppard Gayle 01:26:20
2024 Manchester Doman Amy, Skybova Roberta, Sheppard Gayle, Parfitt Brodi 01:19:19
2024 Birmingham Sheppard Gayle, Cleghorn Laura, Meek Natalie, Williams Josie 01:23:17

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