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 Wood 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 Wood Nicola'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 Wood 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.
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 Wood 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 06:20. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:16 | 49:11 to 46:55 | 35.8% |
| Sled Push | 02:00 | 04:44 to 02:44 | 31.6% |
| Sled Pull | 01:17 | 07:00 to 05:43 | 20.3% |
| Farmers Carry | 00:47 | 03:00 to 02:13 | 12.4% |
| Ski Erg | 00:00 | 04:56 to 04:56 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:50 to 04:50 | 0.0% |
| Rowing | 00:00 | 05:20 to 05:20 | 0.0% |
| Sandbag Lunges | 00:00 | 03:57 to 03:57 | 0.0% |
| Wall Balls | 00:00 | 04:44 to 04:44 | 0.0% |
| Wood Nicola | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:33 | 00:00 | 05:16 -00:43 | 00:00 +00:00 |
| Ski Erg | 04:56 | 04:33 | 05:11 -00:15 | 05:16 -00:43 |
| Running 2 | 05:54 | 09:29 | 05:39 +00:15 | 10:27 -00:58 |
| Sled Push | 04:44 | 15:23 | 02:52 +01:52 | 16:06 -00:43 |
| Running 3 | 06:14 | 20:07 | 05:59 +00:15 | 18:58 +01:09 |
| Sled Pull | 07:00 | 26:21 | 06:04 +00:56 | 24:57 +01:24 |
| Running 4 | 06:26 | 33:21 | 06:00 +00:26 | 31:01 +02:20 |
| Burpees Broad Jump | 04:50 | 39:47 | 06:37 -01:47 | 37:01 +02:46 |
| Running 5 | 06:18 | 44:37 | 06:10 +00:08 | 43:38 +00:59 |
| Rowing | 05:20 | 50:55 | 05:27 -00:07 | 49:48 +01:07 |
| Running 6 | 06:13 | 56:15 | 06:03 +00:10 | 55:15 +01:00 |
| Farmers Carry | 03:00 | 01:02:28 | 02:22 +00:38 | 01:01:18 +01:10 |
| Running 7 | 06:24 | 01:05:28 | 06:03 +00:21 | 01:03:40 +01:48 |
| Sandbag Lunges | 03:57 | 01:11:52 | 05:04 -01:07 | 01:09:43 +02:09 |
| Running 8 | 07:13 | 01:15:49 | 06:33 +00:40 | 01:14:47 +01:02 |
| Wall Balls | 04:44 | 01:23:02 | 05:18 -00:34 | 01:21:20 +01:42 |
| Roxzone | 06:18 | 01:33:55 | 07:17 -00:59 | 01:33:55 |
In terms of pacing, Nicola's splits were relatively consistent throughout the race, with some segments being faster or slower than average. Her best running lap of 00:04:33 indicates that she has good speed and endurance. However, her total running time of 00:49:11 was 02:44 slower than the average, suggesting that she could benefit from focusing more on her running training.
To improve her running performance, Nicola should incorporate interval training and endurance runs into her training routine. Interval training will help her increase her speed and anaerobic capacity, while endurance runs will improve her aerobic endurance. Additionally, she can work on her running technique to maximize efficiency and reduce the risk of injury. Specific exercises such as hill sprints, tempo runs, and plyometric drills can also be beneficial.
For the strength-based segments like Sled Push, Sled Pull, and Farmers Carry, Nicola can focus on building her strength and power through weightlifting exercises such as squats, deadlifts, and lunges. She should also work on her grip strength, as it is crucial for these types of exercises. Incorporating functional training exercises like kettlebell swings and medicine ball throws can further enhance her strength and power.
Nicola should also pay attention to her transition times in the Roxzone. Improving her overall fitness and practicing quick transitions between exercises will help her minimize the time spent in this area and maintain momentum throughout the race.
In conclusion, Nicola Wood had a strong performance in the 2023 Birmingham Hyrox race, but there are areas where she can improve to enhance her overall performance. By focusing on her running training, improving her strength in specific segments, and implementing effective race strategies, Nicola can continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Ullmann Claudia | 2024 Stuttgart | 01:33:34 | |
| Loing De Wit Rianne | 2024 Rotterdam | 01:34:02 | |
| Pates Emma | 2024 Birmingham | 01:33:29 | |
| Sheikh Caisha | 2024 Sports Direct HYROX London | 01:34:25 | |
| Schiefer Renee | 2024 Fort Lauderdale | 01:33:30 | |
| Heineman Kristin | 2024 New York | 01:34:09 | |
| Foster Michelle | 2024 Birmingham | 01:33:26 | |
| Child Natalia | 2023 London | 01:34:20 | |
| Marcigliano Christine | 2024 New York | 01:34:03 | |
| Ibargutxi Amalia | 2024 Madrid | 01:34:13 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Birmingham | 01:25:46 | |
| 2024 Stockholm | 01:25:13 | |
| 2024 London | 01:23:14 | |
| 2024 Glasgow | 01:31:21 | |
| 2023 London | 01:32:12 | |
| 2024 Birmingham | 01:31:40 | |
| 2024 Sports Direct HYROX London | 01:29:26 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
