Long Anne Hyrox Result

Dive into this athlete’s performance at 2023 Dallas 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 629 similar athletes.

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Performance Highlights

USA Flag Long Anne Woman Women 40-44 #162011 01:14:18 🥈 in AG | Top 4.7% 19th | Top 7.1%
+00:04
38:36
Run Total
+00:01
04:50
Avg. Lap
-00:30
03:47
Best Lap
+01:14
31:47
Workout Total
+00:09
03:58
Avg. Workout
-01:11
03:58
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.

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The chart has 1 Y axis displaying values. Data ranges from 3 to 50.
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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!

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The chart has 1 Y axis displaying values. Data ranges from 227 to 313.
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Based on 629 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.

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The chart has 1 Y axis displaying values. Data ranges from 109 to 347.
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Based on 629 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.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -71 to 106.
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Based on 629 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.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4458 to 4788.
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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.

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Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 91 to 830.
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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 05:38. Check the detail of the improvement plan below.

01:46 Potential Improvement 31.4% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 60 to 840.
The chart has 1 Y axis displaying values. Data ranges from 0 to 2244.
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Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Focus During Training
Sled Pull 01:46 (From 05:47 to 04:01) 31.4%
Run Total 01:13 (From 38:36 to 37:23) 21.6%
BBJ 00:53 (From 04:52 to 03:59) 15.7%
Sandbag Lunges 00:40 (From 04:04 to 03:24) 11.8%
Sled Push 00:34 (From 02:26 to 01:52) 10.1%
Ski Erg 00:14 (From 04:49 to 04:35) 4.1%
Wall Balls 00:11 (From 03:16 to 03:05) 3.3%
Farmers Carry 00:07 (From 01:49 to 01:42) 2.1%
Rowing 00:00 (From 04:44 to 04:44) 0.0%

Splits Time

Long Anne Perfect Race
Splits Total Average Total
Running 1 03:47 00:00 04:21 -00:34 00:00 +00:00
Ski Erg 04:49 03:47 04:47 +00:02 04:21 -00:34
Running 2 04:44 08:36 04:38 +00:06 09:08 -00:32
Sled Push 02:26 13:20 02:18 +00:08 13:46 -00:26
Running 3 05:07 15:46 04:52 +00:15 16:04 -00:18
Sled Pull 05:47 20:53 04:33 +01:14 20:56 -00:03
Running 4 04:52 26:40 04:53 -00:01 25:29 +01:11
Burpees Broad Jump 04:52 31:32 04:32 +00:20 30:22 +01:10
Running 5 04:57 36:24 04:58 -00:01 34:54 +01:30
Rowing 04:44 41:21 04:59 -00:15 39:52 +01:29
Running 6 05:05 46:05 04:54 +00:11 44:51 +01:14
Farmers Carry 01:49 51:10 01:55 -00:06 49:45 +01:25
Running 7 04:55 52:59 04:53 +00:02 51:40 +01:19
Sandbag Lunges 04:04 57:54 03:45 +00:19 56:33 +01:21
Running 8 05:13 01:01:58 05:07 +00:06 01:00:18 +01:40
Wall Balls 03:16 01:07:11 03:44 -00:28 01:05:25 +01:46
Roxzone 03:58 01:14:18 05:09 -01:11 01:14:18
Based on 629 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Anne Long had an impressive performance in the 2023 Dallas HYROX race, finishing with an overall rank of 19 out of 703 athletes, placing her in the top 2% overall. In her age group (40-44), she achieved a rank of 2 out of 116 athletes, placing her in the top 1%.

Anne's overall time of 01:14:18 was solid, but there are areas where she can make improvements to further enhance her performance. Her total running time of 00:38:36 was 38 seconds slower than the average, indicating that she could benefit from focusing on her running abilities. However, it's worth noting that her best running lap of 00:03:47 was 27 seconds faster than average, showcasing her potential in this area.

Segments to Improve


1. Sled Pull:
Anne's time of 00:05:47 was 1 minute and 7 seconds slower than the average. To improve in this segment, she should work on strengthening her upper body and grip strength. Exercises such as pull-ups, bent-over rows, and farmer's carries can help develop the necessary muscles. Additionally, practicing sled pulls with proper technique and focusing on efficient transitions will also be beneficial.

2. Run Total:
Anne's running time of 00:38:36 was on par with the average. To improve her running performance, she should incorporate interval training and tempo runs into her training routine. These workouts will help increase her speed and endurance. Additionally, working on strengthening the muscles used in running, such as the glutes, hamstrings, and calves, through exercises like squats, lunges, and calf raises, can improve overall running performance.

3. Burpees Broad Jump:
Anne's time of 00:04:52 was 33 seconds slower than the average. To enhance her performance in this segment, she should focus on improving her explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and lateral jumps can help develop these attributes. Additionally, practicing the burpee technique to ensure efficient movement and minimizing time spent on transitions will be beneficial.

4. Sandbag Lunges:
Anne's time of 00:04:04 was 18 seconds slower than the average. To improve in this segment, she should work on strengthening her leg muscles, specifically the quadriceps and glutes. Exercises such as squats, lunges, and step-ups with added resistance can help build the necessary strength. Additionally, practicing proper form and maintaining a steady pace during lunges will contribute to better performance.

5. Running 3 and Running 6:
Anne's times of 00:05:07 and 00:05:05, respectively, were 15 and 11 seconds slower than the average. To improve her running performance in these segments, she should focus on endurance training and maintaining a consistent pace throughout the race. Incorporating long runs, tempo runs, and hill repeats into her training routine will help develop the necessary endurance and improve her ability to maintain a steady pace.

Strategies


- Pacing: Anne should focus on starting the race at a steady pace that she can maintain throughout the entire event. It's important to avoid going out too fast and burning out early. By pacing herself properly, she can optimize her performance and avoid unnecessary fatigue.

- Transitions: Anne should aim to minimize the time spent in the roxzone (transition between exercise zones). Improving her overall fitness and efficiency in transitioning between exercises will help her save valuable time during the race.

- Mental Preparation: Anne should work on developing mental strategies to stay focused and motivated throughout the race. This can include visualization techniques, positive self-talk, and setting small goals at each segment to maintain motivation and momentum.

By implementing these training strategies and race strategies, Anne can further improve her performance in future HYROX races and continue to excel in her age group and overall rankings.

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.

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Line chart with 2 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3 to 78.
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Line chart with 2 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3 to 78.
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Percentile based on all the athletes who competed in Hyrox Women
Similar Athletes
White Cora 2024 Stockholm 01:13:53
Pagani Monica 2024 Rimini 01:14:09
Lopes Pamella 2024 Glasgow 01:14:25
Sum Myrtle 2024 Sports Direct HYROX London 01:14:34
Iredale Hannah 2024 Sports Direct HYROX London 01:14:44
Nensén Sara 2023 Stockholm 01:14:44
Burgon Hannah 2022 Madrid 01:14:04
Paulußen Linnea 2024 Hamburg 01:13:53
Willcox Molly 2023 Barcelona 01:14:32
PickeringErnst Natalie 2024 Sports Direct HYROX London 01:14:05
Other Results from this athlete
2024 Houston Long Anne 01:20:30

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