Dive into this athlete’s performance at 2023 Dubai 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 O Flanagan Sarah's 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 O Flanagan Sarah 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 O Flanagan Sarah’s 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 O Flanagan Sarah'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 05:28. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:00 | 43:58 to 40:58 | 54.9% |
| Sandbag Lunges | 00:36 | 04:32 to 03:56 | 11.0% |
| Burpees Broad Jump | 00:35 | 05:22 to 04:47 | 10.7% |
| Sled Pull | 00:29 | 05:06 to 04:37 | 8.8% |
| Wall Balls | 00:21 | 04:00 to 03:39 | 6.4% |
| Sled Push | 00:13 | 02:24 to 02:11 | 4.0% |
| Rowing | 00:13 | 05:14 to 05:01 | 4.0% |
| Farmers Carry | 00:01 | 01:55 to 01:54 | 0.3% |
| Ski Erg | 00:00 | 04:37 to 04:37 | 0.0% |
| O Flanagan Sarah | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:41 | 00:00 | 04:43 -00:02 | 00:00 +00:00 |
| Ski Erg | 04:37 | 04:41 | 04:56 -00:19 | 04:43 -00:02 |
| Running 2 | 05:26 | 09:18 | 05:04 +00:22 | 09:39 -00:21 |
| Sled Push | 02:24 | 14:44 | 02:31 -00:07 | 14:43 +00:01 |
| Running 3 | 05:31 | 17:08 | 05:20 +00:11 | 17:14 -00:06 |
| Sled Pull | 05:06 | 22:39 | 05:10 -00:04 | 22:34 +00:05 |
| Running 4 | 05:44 | 27:45 | 05:21 +00:23 | 27:44 +00:01 |
| Burpees Broad Jump | 05:22 | 33:29 | 05:17 +00:05 | 33:05 +00:24 |
| Running 5 | 05:44 | 38:51 | 05:27 +00:17 | 38:22 +00:29 |
| Rowing | 05:14 | 44:35 | 05:10 +00:04 | 43:49 +00:46 |
| Running 6 | 05:37 | 49:49 | 05:23 +00:14 | 48:59 +00:50 |
| Farmers Carry | 01:55 | 55:26 | 02:06 -00:11 | 54:22 +01:04 |
| Running 7 | 05:33 | 57:21 | 05:21 +00:12 | 56:28 +00:53 |
| Sandbag Lunges | 04:32 | 01:02:54 | 04:17 +00:15 | 01:01:49 +01:05 |
| Running 8 | 05:46 | 01:07:26 | 05:41 +00:05 | 01:06:06 +01:20 |
| Wall Balls | 04:00 | 01:13:12 | 04:19 -00:19 | 01:11:47 +01:25 |
| Roxzone | 04:51 | 01:21:54 | 05:48 -00:57 | 01:21:54 |
In terms of her splits, Sarah's total running time of 00:43:58 was 02:40 slower than the average for her finish time. This suggests that she could improve her overall fitness and transition time in order to decrease the time spent in the roxzone. It is also worth noting that her total running time is slower than average, indicating that she may benefit from focusing more on her running training.
Sarah should also consider implementing a negative split strategy, where she aims to run the second half of the race faster than the first half. This strategy will help her to pace herself and finish strong. During training, she can practice running negative splits in order to improve her ability to execute this strategy effectively.
Overall, Sarah O Flanagan had a strong performance in the 2023 Dubai HYROX race. By focusing on improving her running speed and endurance, as well as her transitions and overall fitness, she has the potential to further improve her race performance and achieve even better results in future events.
| Similar Athletes | |||
|---|---|---|---|
| Kenny Charli | 2024 Glasgow | 01:21:24 | |
| Van Zijll Jetty | 2024 Rotterdam | 01:22:13 | |
| Kowal Cornelia | 2022 Hamburg | 01:22:19 | |
| Donahoo Carissa | 2023 Anaheim | 01:22:03 | |
| Ruhnau Caroline | 2018 Essen | 01:22:15 | |
| Prinsloo Jessica | 2024 Cape Town | 01:21:46 | |
| Porter Katherine Penn | 2020 Chicago | 01:21:52 | |
| Kitt Michelle | 2024 Karlsruhe | 01:21:26 | |
| Bevan Rachel | 2023 London | 01:21:44 | |
| Nelson Jemima | 2024 Melbourne | 01:21:44 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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