Season 22/23 2023 Glasgow (1543) HYROX (1410) Women (440) Goodwin Alexandra

Goodwin Alexandra Hyrox Result

Dive into this athlete’s performance at 2023 Glasgow 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.

Performance Highlights

GBR GBR Flag Women 25-29 #174045 01:22:01 26th in AG | Top 32.9% 121st | Top 27.5%
+00:01
42:21
Run Total
+00:00
05:18
Avg. Lap
+00:10
04:50
Best Lap
+01:16
35:00
Workout Total
+00:09
04:22
Avg. Workout
-01:06
04:43
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

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 1000 athletes with similar finish time in Hyrox 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 1000 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Goodwin Alexandra'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 Goodwin Alexandra'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 1000 athletes with similar finish time in Hyrox 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 Goodwin Alexandra'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 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 Goodwin Alexandra'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 05:31. Check the detail of the improvement plan below.

01:23 Potential Improvement 25.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 01:23 42:21 to 40:58 25.1%
Sled Pull 01:15 05:52 to 04:37 22.7%
Sled Push 01:00 03:11 to 02:11 18.1%
Sandbag Lunges 00:33 04:29 to 03:56 10.0%
Wall Balls 00:30 04:09 to 03:39 9.1%
Ski Erg 00:21 05:09 to 04:48 6.3%
Burpees Broad Jump 00:21 05:08 to 04:47 6.3%
Rowing 00:08 05:09 to 05:01 2.4%
Farmers Carry 00:00 01:53 to 01:53 0.0%

Splits Time

Goodwin Alexandra Perfect Race
Splits Total Average Total
Running 1 04:50 00:00 04:43 +00:07 00:00 +00:00
Ski Erg 05:09 04:50 04:56 +00:13 04:43 +00:07
Running 2 04:52 09:59 05:05 -00:13 09:39 +00:20
Sled Push 03:11 14:51 02:31 +00:40 14:44 +00:07
Running 3 05:10 18:02 05:21 -00:11 17:15 +00:47
Sled Pull 05:52 23:12 05:08 +00:44 22:36 +00:36
Running 4 05:06 29:04 05:22 -00:16 27:44 +01:20
Burpees Broad Jump 05:08 34:10 05:17 -00:09 33:06 +01:04
Running 5 05:25 39:18 05:29 -00:04 38:23 +00:55
Rowing 05:09 44:43 05:09 +00:00 43:52 +00:51
Running 6 05:15 49:52 05:24 -00:09 49:01 +00:51
Farmers Carry 01:53 55:07 02:07 -00:14 54:25 +00:42
Running 7 05:05 57:00 05:22 -00:17 56:32 +00:28
Sandbag Lunges 04:29 01:02:05 04:17 +00:12 01:01:54 +00:11
Running 8 06:43 01:06:34 05:42 +01:01 01:06:11 +00:23
Wall Balls 04:09 01:13:17 04:19 -00:10 01:11:53 +01:24
Roxzone 04:43 01:22:01 05:49 -01:06 01:22:01
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Alexandra Goodwin had a strong performance in the HYROX race in Glasgow, finishing with an overall rank of 121 out of 1410 athletes, placing her in the top 8% of all participants. In her age group (25-29), she ranked 26th out of 218 athletes, which is in the top 11%. Her total race time was 01:22:01, with a total running time of 00:42:21, which was 49 seconds slower than the average for her finish time.

Alexandra's best running lap was 00:04:50, indicating that she has good speed and endurance. However, there were certain segments where she lost time compared to the average, specifically in the Sled Pull, Sled Push, Ski Erg, Running 1, and Sandbag Lunges.

Segments to Improve


1. Sled Pull:
Alexandra took 33 seconds longer than the average for this segment. To improve her performance in the Sled Pull, she can focus on building upper body strength and improving her technique. Exercises such as heavy sled pulls, rows, and pull-ups can help develop the necessary pulling strength. Additionally, practicing proper sled pulling technique, focusing on using the legs and maintaining a strong posture, will help reduce time lost in this segment.

2. Sled Push:
Alexandra was 20 seconds slower than the average in the Sled Push segment. To improve her performance in this segment, she should focus on improving her leg strength and power. Exercises such as squats, lunges, and sled pushes can help develop the necessary leg strength. Additionally, practicing explosive pushing movements, such as sled pushes with added resistance or sprinting drills, will help improve her speed and efficiency in the Sled Push.

3. Ski Erg:
Alexandra took 16 seconds longer than the average in the Ski Erg segment. To improve her performance in this segment, she should focus on improving her upper body strength and endurance. Exercises such as rowing, kettlebell swings, and push-ups can help develop the necessary upper body strength. Additionally, practicing interval training on the Ski Erg, alternating between high intensity and recovery periods, will help improve her speed and efficiency on this machine.

4. Running 1:
Alexandra was 13 seconds slower than the average in the first running segment. To improve her running performance, she should focus on improving her cardiovascular endurance and speed. Incorporating interval training, hill sprints, and tempo runs into her training routine will help improve her running speed and endurance. Additionally, working on her running form and technique, such as maintaining a strong posture and efficient stride, will help improve her overall running performance.

5. Sandbag Lunges:
Alexandra took 11 seconds longer than the average in the Sandbag Lunges segment. To improve her performance in this segment, she should focus on improving her lower body strength and stability. Exercises such as squats, lunges, and step-ups with weights can help develop the necessary lower body strength. Additionally, practicing lunges with a sandbag or other weighted object will help simulate the demands of the Sandbag Lunges segment and improve her performance.

Strategies


To improve overall race performance, Alexandra should consider the following strategies:

1. Pacing:
Alexandra should focus on maintaining a consistent pace throughout the race, avoiding starting too fast and risking burnout. By pacing herself appropriately, she can ensure she has enough energy and endurance to perform well in all segments.

2. Transition Time:
Alexandra should work on improving her transition time between segments. This can be achieved by practicing quick and efficient transitions during training sessions. By minimizing the time spent in the "roxzone," she can gain valuable seconds that can make a difference in her overall race time.

3. Strength vs. Running:
Based on Alexandra's total running time being slower than average, she should prioritize her running training. This can include incorporating more running-specific workouts, such as interval training, tempo runs, and long-distance runs, into her training routine. Additionally, she should focus on improving her running technique and form to optimize her efficiency and speed.

In summary, Alexandra Goodwin had a strong performance in the HYROX race in Glasgow. However, there are specific segments where she can improve her performance by focusing on strength training, technique improvement, and pacing strategies. By implementing the suggested training strategies and techniques, Alexandra can enhance her overall performance and achieve even better results 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
Meier Ramona 2024 Stuttgart 01:22:16
Franz Lena 2019 Essen 01:22:10
Wilcox Molly 2023 Birmingham 01:22:27
Ledger Jess 2024 London 01:21:36
Van Leuvenhaege Chloe 2024 Maastricht 01:22:00
Sterling Lynn 2024 New York 01:21:51
Mojak Joanna 2024 Poznan 01:21:48
TomiGottschau Eri 2024 Stockholm 01:22:01
Rehn Lea 2024 Frankfurt 01:22:19
Keyser Joanne 2024 Cape Town 01:22:22

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Dublin 01:29:14
2024 Sports Direct HYROX London 01:25:13

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