Dive into this athlete’s performance at 2023 Chicago 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 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.
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 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 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 03:18. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sandbag Lunges | 01:21 (From 06:08 to 04:47) | 40.9% |
| BBJ | 00:44 (From 06:51 to 06:07) | 22.2% |
| Sled Pull | 00:33 (From 06:11 to 05:38) | 16.7% |
| Sled Push | 00:26 (From 03:07 to 02:41) | 13.1% |
| Farmers Carry | 00:14 (From 02:26 to 02:12) | 7.1% |
| Ski Erg | 00:00 (From 05:04 to 05:04) | 0.0% |
| Rowing | 00:00 (From 05:22 to 05:22) | 0.0% |
| Wall Balls | 00:00 (From 04:43 to 04:43) | 0.0% |
| Run Total | 00:00 (From 46:20 to 46:20) | 0.0% |
| Alter Heather | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:21 | 00:00 | 05:16 -00:55 | 00:00 +00:00 |
| Ski Erg | 05:04 | 04:21 | 05:10 -00:06 | 05:16 -00:55 |
| Running 2 | 05:39 | 09:25 | 05:36 +00:03 | 10:26 -01:01 |
| Sled Push | 03:07 | 15:04 | 02:50 +00:17 | 16:02 -00:58 |
| Running 3 | 05:55 | 18:11 | 05:53 +00:02 | 18:52 -00:41 |
| Sled Pull | 06:11 | 24:06 | 05:59 +00:12 | 24:45 -00:39 |
| Running 4 | 06:05 | 30:17 | 05:56 +00:09 | 30:44 -00:27 |
| Burpees Broad Jump | 06:51 | 36:22 | 06:31 +00:20 | 36:40 -00:18 |
| Running 5 | 06:09 | 43:13 | 06:06 +00:03 | 43:11 +00:02 |
| Rowing | 05:22 | 49:22 | 05:27 -00:05 | 49:17 +00:05 |
| Running 6 | 06:01 | 54:44 | 05:59 +00:02 | 54:44 +00:00 |
| Farmers Carry | 02:26 | 01:00:45 | 02:18 +00:08 | 01:00:43 +00:02 |
| Running 7 | 05:58 | 01:03:11 | 05:56 +00:02 | 01:03:01 +00:10 |
| Sandbag Lunges | 06:08 | 01:09:09 | 05:01 +01:07 | 01:08:57 +00:12 |
| Running 8 | 06:17 | 01:15:17 | 06:29 -00:12 | 01:13:58 +01:19 |
| Wall Balls | 04:43 | 01:21:34 | 05:15 -00:32 | 01:20:27 +01:07 |
| Roxzone | 06:59 | 01:33:06 | 07:24 -00:25 | 01:33:06 |
Heather's overall time of 01:33:06 is commendable, showing her ability to maintain a consistent pace throughout the race. Her total running time of 00:46:20 is particularly impressive, as it is 15 seconds faster than the average for her finish time. This suggests that Heather excels in the running segments of the race and has a strong running profile.
To improve the Sandbag Lunges segment, Heather should focus on building strength and endurance in her lower body. Incorporating exercises such as squats, lunges, and deadlifts into her training routine will help improve her muscular endurance and stability during the lunges. Additionally, she should practice maintaining proper form and technique during the lunges to ensure maximum efficiency.
For the Burpees Broad Jump segment, Heather should work on improving her explosive power and agility. Plyometric exercises such as box jumps, jump squats, and tuck jumps will help enhance her power output. Additionally, practicing efficient burpee technique and minimizing transition time between each burpee will help improve her overall performance in this segment.
Heather should also pay attention to her transitions in the roxzone. If she is spending more time in the roxzone compared to the average, it indicates that she may be resting too much or taking longer to transition between exercises. To improve this, Heather should aim to improve her overall fitness and reduce her transition time. Incorporating interval training and high-intensity interval training (HIIT) into her workouts will help improve her overall fitness level and allow for quicker transitions between exercises.
In summary, Heather Alter had a strong performance in the 2023 Chicago Hyrox Race, particularly excelling in the running segments. To further improve her performance, she should focus on strengthening her lower body for the Sandbag Lunges segment and improving her explosive power and agility for the Burpees Broad Jump segment. By implementing specific exercises and form corrections, as well as focusing on proper pacing and efficient transitions, Heather can continue to enhance her performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Timme Lara | 2024 Hamburg | 01:33:28 | |
| McAteer Adelle | 2024 Stockholm | 01:33:00 | |
| Ada Jane | 2024 Melbourne | 01:32:44 | |
| Burke Mary | 2024 Nice | 01:32:53 | |
| Noordzij Linda | 2024 Amsterdam | 01:32:40 | |
| Gurski Sabrina | 2021 Berlin | 01:33:08 | |
| Nielson Teïko | 2022 Essen | 01:32:56 | |
| Van Der Werf Inge | 2022 Amsterdam | 01:33:34 | |
| Zelionkiene Monika | 2024 Copenhagen | 01:33:07 | |
| Smith Gaynor | 2024 Dubai | 01:33:16 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 New York Alter Heather | 01:37:17 | |
| 2024 New York Alter Heather | 01:48:15 | |
| 2024 Washington - North American Championships Alter Heather, Ortwein Kristen | 01:26:41 | |
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Alter Heather
