Season 23/24 2023 Dallas (872) HYROX PRO (150) Women (41) woodard Shannon

woodard Shannon 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 230 similar athletes.

Performance Highlights

USA USA Flag Women 35-39 #100007 01:28:21 5th in AG | Top 55.6% 21st | Top 51.2%
-02:00
40:37
Run Total
-00:14
05:05
Avg. Lap
-00:56
03:38
Best Lap
+02:52
42:34
Workout Total
+00:22
05:19
Avg. Workout
-00:48
05:15
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 Pro 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 230 athletes with similar finish time in Hyrox Pro 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 230 athletes with similar finish time in Hyrox Pro Women

Pacing Quality

This section showcases the entire woodard Shannon'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 woodard Shannon'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 230 athletes with similar finish time in Hyrox Pro 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 woodard Shannon'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 Pro 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 woodard Shannon'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 05:19. Check the detail of the improvement plan below.

01:53 Potential Improvement 35.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Women
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:53 06:56 to 05:03 35.4%
Burpees Broad Jump 01:27 06:24 to 04:57 27.3%
Sled Push 01:12 05:02 to 03:50 22.6%
Sled Pull 00:36 06:48 to 06:12 11.3%
Rowing 00:11 05:13 to 05:02 3.4%
Ski Erg 00:00 04:43 to 04:43 0.0%
Farmers Carry 00:00 02:15 to 02:15 0.0%
Wall Balls 00:00 05:13 to 05:13 0.0%
Run Total 00:00 40:37 to 40:37 0.0%

Splits Time

woodard Shannon Perfect Race
Splits Total Average Total
Running 1 03:38 00:00 04:38 -01:00 00:00 +00:00
Ski Erg 04:43 03:38 04:48 -00:05 04:38 -01:00
Running 2 04:35 08:21 04:59 -00:24 09:26 -01:05
Sled Push 05:02 12:56 03:58 +01:04 14:25 -01:29
Running 3 04:51 17:58 05:23 -00:32 18:23 -00:25
Sled Pull 06:48 22:49 06:30 +00:18 23:46 -00:57
Running 4 05:05 29:37 05:24 -00:19 30:16 -00:39
Burpees Broad Jump 06:24 34:42 05:03 +01:21 35:40 -00:58
Running 5 05:21 41:06 05:27 -00:06 40:43 +00:23
Rowing 05:13 46:27 05:04 +00:09 46:10 +00:17
Running 6 05:18 51:40 05:24 -00:06 51:14 +00:26
Farmers Carry 02:15 56:58 02:43 -00:28 56:38 +00:20
Running 7 05:22 59:13 05:26 -00:04 59:21 -00:08
Sandbag Lunges 06:56 01:04:35 05:11 +01:45 01:04:47 -00:12
Running 8 06:31 01:11:31 05:55 +00:36 01:09:58 +01:33
Wall Balls 05:13 01:18:02 06:25 -01:12 01:15:53 +02:09
Roxzone 05:15 01:28:21 06:03 -00:48 01:28:21
Based on 230 athletes with similar finish time in Hyrox Pro Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Shannon Woodard had a strong performance in the HYROX race in Dallas, finishing with an overall rank of 21, which places her in the top 14% of 150 athletes. In her age group (35-39), she ranked 5th out of 26 athletes, putting her in the top 19%. Her overall time of 01:28:21 demonstrates her fitness and endurance capabilities. Additionally, her total running time of 00:40:37 is 03:19 faster than the average time for her finish, indicating her strength in running.

Segments to Improve


1. Sandbag Lunges:
Shannon lost significant time during the Sandbag Lunges segment, finishing 02:15 slower than the average. To improve in this area, she should focus on building strength and endurance in her legs and core. Exercises such as lunges, squats, and deadlifts can help improve her overall strength. Additionally, incorporating specific sandbag lunges drills into her training routine will enhance her performance in this segment.

2. Sled Push:
Shannon also struggled with the Sled Push segment, finishing 01:58 slower than the average. To improve in this area, she should work on developing explosive power and leg strength. Exercises such as sled pushes, box jumps, and plyometric exercises can help improve her power output. Incorporating these exercises into her training routine will enhance her performance in this segment.

3. Sled Pull:
Shannon lost 00:54 more time than the average during the Sled Pull segment. To improve in this area, she should focus on building upper body strength and grip strength. Exercises such as bent-over rows, pull-ups, and farmer's carries will help improve her upper body and grip strength. Incorporating these exercises into her training routine will enhance her performance in this segment.

4. Burpees Broad Jump:
Shannon finished 00:48 slower than the average in the Burpees Broad Jump segment. To improve in this area, she should work on developing explosive power and endurance. Incorporating exercises such as burpees, box jumps, and plyometric exercises into her training routine will enhance her performance in this segment.

5. Wall Balls:
Shannon lost 00:33 more time than the average during the Wall Balls segment. To improve in this area, she should focus on building leg and shoulder strength. Exercises such as squats, lunges, and shoulder presses will help improve her strength in these areas. Incorporating these exercises into her training routine will enhance her performance in this segment.

6. Running 8:
Shannon was 00:11 slower than the average in the Running 8 segment. To improve her running performance, she should focus on building her endurance and speed. Incorporating interval training, hill sprints, and tempo runs into her training routine will enhance her overall running performance.

Strategies


- Pacing: Shannon's overall pacing was effective, as indicated by her strong finish time. She maintained a consistent pace throughout the race, without any significant fluctuations. It is important for her to continue focusing on maintaining a steady pace in future races to optimize her performance.
- Strategic Transitions: Shannon performed well in the Roxzone, spending 01:14 less time than the average. To further improve her transitions, she should work on improving her overall fitness and transition time. Incorporating specific drills and exercises that target quick transitions between exercises will enhance her overall race performance.

In conclusion, Shannon Woodard had a strong performance in the HYROX race in Dallas. While she excelled in running, there are areas for improvement, including Sandbag Lunges, Sled Push, Sled Pull, Burpees Broad Jump, Wall Balls, and Running 8. By implementing the suggested training strategies and techniques, Shannon can enhance her performance in these areas and 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 Pro Women
Similar Athletes
Brailsford Suzie 2023 Glasgow 01:28:40
Goetz Franziska 2024 Stuttgart 01:27:52
Schnell Andrea 2019 Hamburg 01:28:28
Li Sabrina 2023 World Championships Manchester 01:28:43
Roth Bettlach Carrie 2024 Chicago Navy Pier 01:27:52
Keeble Hannah 2024 Sports Direct HYROX London 01:28:12
Parsons Sam 2023 World Championships Manchester 01:28:27
Tasche Marie 2018 Hamburg 01:28:49
Lecieux Mylène 2024 Frankfurt 01:27:56
Porrmann Christiane 2024 Hamburg 01:28:40

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Dallas 01:19:36
2020 Dallas 01:34:53
2024 Fort Lauderdale 01:24:23
2024 Anaheim 01:26:05

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