Wilcok Katherine 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 884 similar athletes.

Performance Highlights

GBR GBR Flag Women 30-34 #184049 01:18:35 15th in AG | Top 14.4% 60th | Top 11.3%
+02:03
42:43
Run Total
+00:15
05:20
Avg. Lap
-00:37
03:54
Best Lap
-02:08
30:11
Workout Total
-00:16
03:46
Avg. Workout
+00:13
05:46
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 884 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 884 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Wilcok Katherine'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 Wilcok Katherine'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 884 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 Wilcok Katherine'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 Wilcok Katherine'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 05:51. Check the detail of the improvement plan below.

03:29 Potential Improvement 59.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 03:29 42:43 to 39:14 59.5%
Burpees Broad Jump 01:35 05:58 to 04:23 27.1%
Sled Pull 00:33 04:52 to 04:19 9.4%
Farmers Carry 00:09 01:57 to 01:48 2.6%
Sled Push 00:05 02:07 to 02:02 1.4%
Ski Erg 00:00 04:29 to 04:29 0.0%
Rowing 00:00 04:18 to 04:18 0.0%
Sandbag Lunges 00:00 03:29 to 03:29 0.0%
Wall Balls 00:00 03:01 to 03:01 0.0%

Splits Time

Wilcok Katherine Perfect Race
Splits Total Average Total
Running 1 03:54 00:00 04:37 -00:43 00:00 +00:00
Ski Erg 04:29 03:54 04:52 -00:23 04:37 -00:43
Running 2 05:23 08:23 04:52 +00:31 09:29 -01:06
Sled Push 02:07 13:46 02:25 -00:18 14:21 -00:35
Running 3 05:36 15:53 05:07 +00:29 16:46 -00:53
Sled Pull 04:52 21:29 04:55 -00:03 21:53 -00:24
Running 4 05:31 26:21 05:08 +00:23 26:48 -00:27
Burpees Broad Jump 05:58 31:52 04:56 +01:02 31:56 -00:04
Running 5 05:34 37:50 05:14 +00:20 36:52 +00:58
Rowing 04:18 43:24 05:05 -00:47 42:06 +01:18
Running 6 05:23 47:42 05:11 +00:12 47:11 +00:31
Farmers Carry 01:57 53:05 02:00 -00:03 52:22 +00:43
Running 7 05:26 55:02 05:08 +00:18 54:22 +00:40
Sandbag Lunges 03:29 01:00:28 04:03 -00:34 59:30 +00:58
Running 8 05:59 01:03:57 05:26 +00:33 01:03:33 +00:24
Wall Balls 03:01 01:09:56 04:03 -01:02 01:08:59 +00:57
Roxzone 05:46 01:18:35 05:33 +00:13 01:18:35
Based on 884 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Katherine Wilcok performed exceptionally well in the 2023 Birmingham Hyrox race, achieving an overall rank of 60 out of 1703 athletes, which places her in the top 3% of participants. In her age group (30-34), she ranked 15 out of 328 athletes, putting her in the top 4%. Her overall time was 01:18:35, demonstrating her strong fitness and competitive ability.

In terms of pacing, Katherine's running time of 00:42:43 was 03:07 slower than the average for her finish time. This suggests that she could improve her overall fitness and transition time in order to reduce the time spent in the roxzone. Additionally, her running time was slower than average, indicating that she may benefit from focusing on improving her running performance.

Segments to Improve


1. Run Total:
Katherine lost significant time in the running segments throughout the race. To improve this area, she should focus on specific running drills and exercises that enhance her endurance, speed, and running technique. Incorporating interval training, hill sprints, and tempo runs into her training routine can help improve her running performance.

2. Burpees Broad Jump:
Katherine lost 01:19 more than the average time in this segment. To improve, she should focus on increasing her explosive power through exercises such as plyometric training, box jumps, and squat jumps. Additionally, practicing proper form and technique during the burpees can help improve efficiency and reduce time.

3. Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, Running 8:
Katherine lost time in multiple running segments, indicating a need for improvement in overall running performance. Incorporating specific running drills such as interval training, fartlek runs, and tempo runs can help improve her speed, endurance, and pacing.

4. Roxzone:
Katherine spent 00:18 more than the average time in the roxzone, indicating a need to improve overall fitness and transition time. Incorporating high-intensity interval training (HIIT) and circuit training into her routine can help improve her overall fitness and reduce transition time.

Strategies


1. Pacing:
Katherine should focus on pacing herself throughout the race to ensure she maintains a consistent and sustainable speed. Starting too fast can lead to fatigue later on, while starting too slow can result in lost time. She should practice pacing strategies during training to find her optimal race pace.

2. Transition Efficiency:
To minimize time spent in the roxzone, Katherine should practice quick and efficient transitions between exercises. This can be achieved through specific drills that simulate race conditions and require fast transitions between different movements.

3. Strength Training:
Incorporating strength training exercises specific to the Hyrox race, such as sled pushes and pulls, farmers carries, and sandbag lunges, can help improve Katherine's overall strength and performance in these particular segments.

4. Endurance Training:
To improve overall endurance, Katherine should incorporate longer distance runs and interval training into her training routine. This will help her maintain a steady pace throughout the race and improve her running performance.

5. Technique and Form:
Paying attention to proper form and technique in each exercise can help Katherine perform more efficiently and reduce the risk of injury. She should seek guidance from a coach or trainer to ensure she is executing each movement correctly.

In conclusion, Katherine Wilcok showed strong performance in the 2023 Birmingham Hyrox race, ranking highly in her age group and overall. To improve her performance, she should focus on improving her running abilities, reducing time spent in the roxzone, and enhancing her overall fitness and transition efficiency. Incorporating specific drills, exercises, and race strategies tailored to address these areas of improvement will help Katherine further excel in future races.

Similar Athletes
Papallo Ayla 2024 Melbourne 01:18:29
Morrin Aoife 2024 Dublin 01:18:43
Hughes Stephanie 2024 Fort Lauderdale 01:18:26
Czaja Silvia 2022 Berlin 01:18:18
Meierullmann Anette 2024 Frankfurt 01:18:27
Ng Felisha 2024 Singapore 01:18:55
Brown Vanessa 2024 Melbourne 01:18:11
Olbrich Laura 2024 Maastricht 01:18:29
Amengual Frau Bàrbara 2023 Barcelona 01:19:05
Cantillon Rebecca 2024 London 01:18:07

Measure Your Performance Against Top Athletes

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