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 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!
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.
Here’s the full breakdown of Shillingford Jo's 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 Shillingford Jo hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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.
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 Shillingford Jo’s 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.
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 Shillingford Jo'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 05:37. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 01:26 | 06:15 to 04:49 | 25.5% |
| Farmers Carry | 01:06 | 03:18 to 02:12 | 19.6% |
| Sled Push | 01:03 | 03:45 to 02:42 | 18.7% |
| Sled Pull | 00:39 | 06:18 to 05:39 | 11.6% |
| Rowing | 00:35 | 05:58 to 05:23 | 10.4% |
| Ski Erg | 00:26 | 05:33 to 05:07 | 7.7% |
| Sandbag Lunges | 00:22 | 05:11 to 04:49 | 6.5% |
| Burpees Broad Jump | 00:00 | 06:04 to 06:04 | 0.0% |
| Run Total | 00:00 | 44:17 to 44:17 | 0.0% |
| Shillingford Jo | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:12 | 00:00 | 05:15 -01:03 | 00:00 +00:00 |
| Ski Erg | 05:33 | 04:12 | 05:10 +00:23 | 05:15 -01:03 |
| Running 2 | 05:27 | 09:45 | 05:37 -00:10 | 10:25 -00:40 |
| Sled Push | 03:45 | 15:12 | 02:51 +00:54 | 16:02 -00:50 |
| Running 3 | 05:40 | 18:57 | 05:55 -00:15 | 18:53 +00:04 |
| Sled Pull | 06:18 | 24:37 | 06:00 +00:18 | 24:48 -00:11 |
| Running 4 | 05:36 | 30:55 | 05:58 -00:22 | 30:48 +00:07 |
| Burpees Broad Jump | 06:04 | 36:31 | 06:31 -00:27 | 36:46 -00:15 |
| Running 5 | 05:47 | 42:35 | 06:08 -00:21 | 43:17 -00:42 |
| Rowing | 05:58 | 48:22 | 05:27 +00:31 | 49:25 -01:03 |
| Running 6 | 05:44 | 54:20 | 06:02 -00:18 | 54:52 -00:32 |
| Farmers Carry | 03:18 | 01:00:04 | 02:19 +00:59 | 01:00:54 -00:50 |
| Running 7 | 05:43 | 01:03:22 | 05:59 -00:16 | 01:03:13 +00:09 |
| Sandbag Lunges | 05:11 | 01:09:05 | 05:01 +00:10 | 01:09:12 -00:07 |
| Running 8 | 06:12 | 01:14:16 | 06:29 -00:17 | 01:14:13 +00:03 |
| Wall Balls | 06:15 | 01:20:28 | 05:13 +01:02 | 01:20:42 -00:14 |
| Roxzone | 06:40 | 01:33:16 | 07:21 -00:41 | 01:33:16 |
One standout aspect of Jo's performance is her total running time of 44 minutes and 17 seconds, which is 2 minutes and 3 seconds faster than the average for her finish time. This indicates that she has a strong running profile and excelled in this aspect of the race. Her best running lap time of 4 minutes and 12 seconds further supports her running prowess.
To improve in the Wall Balls segment, Jo can focus on exercises that enhance upper body strength and endurance. Incorporating exercises such as shoulder presses, push-ups, and kettlebell swings will help develop the necessary strength for efficient wall ball performance. Additionally, practicing proper technique, including a smooth transition from the squat to the throw, can help optimize efficiency.
For the Farmers Carry segment, Jo should prioritize grip strength and core stability. Exercises such as farmer's walks, dead hangs, and forearm curls can be beneficial. Implementing these exercises into her training routine will improve her ability to carry heavy loads over longer distances.
Rowing is another segment where Jo lost time compared to the average. To improve her rowing performance, she should focus on developing her cardiovascular endurance and technique. Incorporating rowing intervals and longer steady-state rows into her training routine will help build endurance and efficiency. Additionally, working on proper technique, including maintaining a strong core and efficient stroke mechanics, will contribute to improved performance.
In the Sled Push segment, Jo should work on developing explosive leg power and maintaining a low center of gravity. Exercises such as squat jumps, box jumps, and sled pushes will help enhance her leg strength and power. Additionally, focusing on maintaining a strong and stable core during the push will contribute to improved performance.
Lastly, in the Ski Erg segment, Jo should focus on improving her cardiovascular endurance and technique. Implementing high-intensity interval training (HIIT) sessions on the Ski Erg will help improve her overall fitness and performance. Additionally, working on proper technique, including maintaining a steady and efficient rhythm, will contribute to faster times in this segment.
By implementing these strategies and focusing on the identified areas of improvement, Jo Shillingford can continue to excel in Hyrox races and further improve her overall performance.
| Similar Athletes | |||
|---|---|---|---|
| Caldwell Annie | 2024 Sports Direct HYROX London | 01:32:54 | |
| Houston Elaine | 2024 Dublin | 01:33:03 | |
| Fernández Muñiz Vanesa | 2023 Malaga | 01:32:48 | |
| Farrell Alyssa | 2023 New York | 01:33:28 | |
| Shillingford Jo | 2023 Birmingham | 01:33:16 | |
| Köstinger Florentine | 2024 Vienna - European Championship | 01:33:39 | |
| Busmann Laura | 2021 Hamburg | 01:32:48 | |
| Avul Heather | 2022 Birmingham | 01:33:39 | |
| Jansen Marcelle | 2024 Rotterdam | 01:32:56 | |
| Tierney Caoimhe | 2024 Dublin | 01:33:12 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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