Dive into this athlete’s performance at 2023 Dublin 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 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.
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.
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.
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.
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 06:07. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:39 | 48:27 to 44:48 | 59.7% |
| Sled Push | 01:12 | 03:44 to 02:32 | 19.6% |
| Sled Pull | 01:09 | 06:27 to 05:18 | 18.8% |
| Sandbag Lunges | 00:07 | 04:39 to 04:32 | 1.9% |
| Ski Erg | 00:00 | 05:01 to 05:01 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:17 to 05:17 | 0.0% |
| Rowing | 00:00 | 04:59 to 04:59 | 0.0% |
| Farmers Carry | 00:00 | 01:48 to 01:48 | 0.0% |
| Wall Balls | 00:00 | 04:06 to 04:06 | 0.0% |
| Goodwin Alexandra | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:44 | 00:00 | 05:10 -01:26 | 00:00 +00:00 |
| Ski Erg | 05:01 | 03:44 | 05:06 -00:05 | 05:10 -01:26 |
| Running 2 | 06:14 | 08:45 | 05:26 +00:48 | 10:16 -01:31 |
| Sled Push | 03:44 | 14:59 | 02:44 +01:00 | 15:42 -00:43 |
| Running 3 | 06:26 | 18:43 | 05:45 +00:41 | 18:26 +00:17 |
| Sled Pull | 06:27 | 25:09 | 05:42 +00:45 | 24:11 +00:58 |
| Running 4 | 06:31 | 31:36 | 05:46 +00:45 | 29:53 +01:43 |
| Burpees Broad Jump | 05:17 | 38:07 | 05:59 -00:42 | 35:39 +02:28 |
| Running 5 | 06:38 | 43:24 | 05:54 +00:44 | 41:38 +01:46 |
| Rowing | 04:59 | 50:02 | 05:21 -00:22 | 47:32 +02:30 |
| Running 6 | 06:19 | 55:01 | 05:48 +00:31 | 52:53 +02:08 |
| Farmers Carry | 01:48 | 01:01:20 | 02:16 -00:28 | 58:41 +02:39 |
| Running 7 | 06:22 | 01:03:08 | 05:46 +00:36 | 01:00:57 +02:11 |
| Sandbag Lunges | 04:39 | 01:09:30 | 04:42 -00:03 | 01:06:43 +02:47 |
| Running 8 | 06:15 | 01:14:09 | 06:09 +00:06 | 01:11:25 +02:44 |
| Wall Balls | 04:06 | 01:20:24 | 04:52 -00:46 | 01:17:34 +02:50 |
| Roxzone | 04:51 | 01:29:14 | 06:48 -01:57 | 01:29:14 |
Alexandra's overall time was 01:29:14, with a total running time of 00:48:27. While her overall running time was 03:34 slower than the average, she performed exceptionally well in the Best running Lap, completing it in just 00:03:44.
To improve Running 2, Running 4, Running 5, and Running 7, Alexandra should work on her running endurance and speed. Incorporating interval training, such as sprints and hill repeats, into her training routine will help improve her running performance. Additionally, focusing on lower body strength exercises, such as squats and lunges, will help improve her running efficiency and power.
For Sled Push and Sled Pull, Alexandra should focus on improving her upper body strength and technique. Exercises such as push-ups, pull-ups, and deadlifts can help build the necessary strength for these segments. Additionally, practicing proper sled pushing and pulling technique, including engaging the core and using the legs for power, will also be beneficial.
In the case of Running 3 and Running 6, Alexandra should work on maintaining a steady pace and improving her endurance. Incorporating tempo runs and longer distance runs into her training will help improve her ability to maintain a consistent pace throughout these segments.
She should also pay close attention to her transitions in the Roxzone. By improving her overall fitness and working on her transition time, she can reduce the time spent in the Roxzone and gain an advantage over her competitors.
Additionally, Alexandra should consider incorporating specific running drills into her training, such as high knees, butt kicks, and bounding, to improve her running form and efficiency.
Overall, Alexandra's performance in the Hyrox race was impressive, and with targeted training strategies and techniques, she has the potential to further improve her performance in the identified areas. By focusing on improving her running endurance, strength, and technique, she can continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Ponce Kayla | 2020 Dallas | 01:29:42 | |
| Macdonald Maxine | 2024 Glasgow | 01:29:06 | |
| Bolk Annet | 2023 Maastricht European Championships | 01:29:25 | |
| Seow Gladys | 2024 Singapore | 01:29:14 | |
| Boros Susan | 2024 Sports Direct HYROX London | 01:29:31 | |
| Alarcón Natalia | 2023 Madrid | 01:29:29 | |
| Cammiss Amelia | 2024 Sports Direct HYROX London | 01:29:02 | |
| Johnson Karen | 2024 Manchester | 01:29:19 | |
| Alvarado Escallón Catalina | 2023 Hamburg | 01:28:48 | |
| Maughan Julie | 2024 Glasgow | 01:29:30 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Glasgow | 01:22:01 | |
| 2024 Sports Direct HYROX London | 01:25:13 | |
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