Sheppard Nicole Hyrox Result

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.

Compare With Another Athlete

Performance Highlights

USA Flag Sheppard Nicole Women 35-39 #161035 01:22:38 28th in AG | Top 33.7% 77th | Top 25.8%
-01:09
41:28
Run Total
-00:09
05:11
Avg. Lap
-00:57
03:46
Best Lap
+00:32
34:29
Workout Total
+00:04
04:18
Avg. Workout
+00:46
06:46
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

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 1000 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 1000 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 1000 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 03:29. Check the detail of the improvement plan below.

01:00 Potential Improvement 28.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Focus During Training
Sandbag Lunges 01:00 (From 05:00 to 04:00) 28.7%
Sled Push 00:39 (From 02:53 to 02:14) 18.7%
BBJ 00:27 (From 05:20 to 04:53) 12.9%
Farmers Carry 00:24 (From 02:20 to 01:56) 11.5%
Rowing 00:22 (From 05:25 to 05:03) 10.5%
Sled Pull 00:19 (From 05:01 to 04:42) 9.1%
Ski Erg 00:14 (From 05:03 to 04:49) 6.7%
Run Total 00:04 (From 41:28 to 41:24) 1.9%
Wall Balls 00:00 (From 03:27 to 03:27) 0.0%

Splits Time

Sheppard Nicole Perfect Race
Splits Total Average Total
Running 1 03:46 00:00 04:47 -01:01 00:00 +00:00
Ski Erg 05:03 03:46 04:58 +00:05 04:47 -01:01
Running 2 04:59 08:49 05:06 -00:07 09:45 -00:56
Sled Push 02:53 13:48 02:32 +00:21 14:51 -01:03
Running 3 05:11 16:41 05:22 -00:11 17:23 -00:42
Sled Pull 05:01 21:52 05:12 -00:11 22:45 -00:53
Running 4 05:26 26:53 05:23 +00:03 27:57 -01:04
Burpees Broad Jump 05:20 32:19 05:19 +00:01 33:20 -01:01
Running 5 05:40 37:39 05:30 +00:10 38:39 -01:00
Rowing 05:25 43:19 05:12 +00:13 44:09 -00:50
Running 6 05:25 48:44 05:25 +00:00 49:21 -00:37
Farmers Carry 02:20 54:09 02:07 +00:13 54:46 -00:37
Running 7 05:31 56:29 05:23 +00:08 56:53 -00:24
Sandbag Lunges 05:00 01:02:00 04:18 +00:42 01:02:16 -00:16
Running 8 05:33 01:07:00 05:45 -00:12 01:06:34 +00:26
Wall Balls 03:27 01:12:33 04:19 -00:52 01:12:19 +00:14
Roxzone 06:46 01:22:38 06:00 +00:46 01:22:38
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Nicole Sheppard performed well in the 2023 Chicago HYROX race, finishing in the top 10% of all athletes and top 15% in her age group. Her overall time of 01:22:38 was commendable, with a total running time of 00:41:28, which was 27 seconds faster than the average. She showed particular strength in the running segments, with her best running lap being 00:03:46, 54 seconds faster than average.

Segments to Improve


1. Roxzone:
Nicole's roxzone time of 00:06:46 was 59 seconds slower than average. To improve in this segment, she should focus on improving her overall fitness and reducing transition time. Incorporating high-intensity interval training (HIIT) sessions and practicing quick transitions between exercises during training can help improve her performance in this area.

2. Sandbag Lunges:
Nicole's time of 00:05:00 in the sandbag lunges segment was 42 seconds slower than average. To improve in this segment, she should focus on strengthening her lower body and core muscles. Exercises such as squats, lunges, and deadlifts can help improve her strength and endurance for this segment. Additionally, practicing sandbag lunges during training, gradually increasing the weight and duration, can help improve her efficiency and speed in this exercise.

3. Burpees Broad Jump:
Nicole's time of 00:05:20 in the burpees broad jump segment was 19 seconds slower than average. To improve in this segment, she should focus on improving her explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and burpees can help improve her power and speed in the broad jump. Additionally, practicing proper form and technique, ensuring a full extension during the jump and efficient transition between burpees and jumps, can help improve her performance in this segment.

4. Rowing:
Nicole's time of 00:05:25 in the rowing segment was 17 seconds slower than average. To improve in this segment, she should focus on improving her endurance and rowing technique. Incorporating longer rowing intervals and interval training sessions into her training routine can help improve her rowing endurance. Additionally, focusing on proper rowing technique, including a strong leg drive, proper body positioning, and efficient stroke timing, can help improve her speed and efficiency in this segment.

Strategies


1. Pacing:
Based on Nicole's overall performance and splits analysis, she has shown a strong running profile, with her total running time being 27 seconds faster than average. To optimize her performance, she should aim to maintain a consistent pace throughout the race, avoiding starting too fast and risking burnout later on. By pacing herself effectively, she can maximize her running performance while still maintaining strength and efficiency in the strength-based segments.

2. Transition Efficiency:
To improve her performance in the roxzone and overall transition time, Nicole should focus on practicing quick and efficient transitions during her training sessions. She can simulate race scenarios by setting up exercise stations and timing herself as she moves between exercises. By minimizing time spent in transitions, she can optimize her overall race time.

3. Strength Training:
Given Nicole's strong running profile and her slower times in strength-based segments such as sandbag lunges and burpees broad jump, she should prioritize strength training during her training routine. Incorporating resistance training exercises targeting the lower body, core, and upper body can help improve her strength and power for these segments. Additionally, incorporating plyometric exercises and agility drills can help improve her explosiveness and agility for the burpees broad jump.

4. Endurance Training:
While Nicole has shown strength in the running segments, she can still benefit from incorporating endurance training into her routine. Long-distance running, interval training, and hill sprints can help improve her aerobic capacity and endurance, allowing her to maintain a strong pace throughout the race.

In conclusion, Nicole Sheppard has demonstrated a strong performance in the 2023 Chicago HYROX race, particularly in the running segments. To further improve her performance, she should focus on improving her overall fitness and transition time in the roxzone. Additionally, targeting specific areas of improvement such as sandbag lunges, burpees broad jump, and rowing through specific exercises, drills, and training routines will help enhance her performance in these particular segments. By implementing effective race strategies, including pacing, transition efficiency, and targeted strength and endurance training, Nicole can continue to excel in future 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
Goldberg Brigette 2023 Anaheim 01:22:33
KooistraVan Dooren Nadia 2024 Maastricht 01:22:23
Bonnett Rebecca 2022 Birmingham 01:22:14
Moreland Eleanor 2023 Houston 01:22:18
Voyle Nat 2022 Amsterdam 01:22:27
Romé Chloé 2024 Paris 01:22:20
Henderson Anthea 2024 Melbourne 01:23:06
Martínez Valtierra Samantha 2024 Ciudad de Mexico 01:22:45
SzadykoPawlik Monika 2024 Poznan 01:22:13
Hamade Lara 2023 New York 01:22:56
Other Results from this athlete
2023 Houston Sheppard Nicole 01:26:17
2024 New York Sheppard Nicole, Thelian Laine 01:15:54

Ready to conquer your next race?

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

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download