Hawkins Summer Hyrox Result

Dive into this athlete’s performance at 2023 München 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 540 similar athletes.

Performance Highlights

USA USA Flag Women 30-34 #172001 01:49:42 30th in AG | Top 85.7% 129th | Top 86.0%
-05:28
49:27
Run Total
-00:39
06:11
Avg. Lap
-00:58
04:53
Best Lap
+07:03
52:53
Workout Total
+00:53
06:36
Avg. Workout
-01:44
07:26
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 540 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 540 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Hawkins Summer'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 Hawkins Summer'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 540 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 Hawkins Summer'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 Hawkins Summer'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 09:34. Check the detail of the improvement plan below.

05:45 Potential Improvement 60.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sled Pull 05:45 12:50 to 07:05 60.1%
Sandbag Lunges 01:46 07:47 to 06:01 18.5%
Burpees Broad Jump 00:46 08:50 to 08:04 8.0%
Farmers Carry 00:39 03:19 to 02:40 6.8%
Rowing 00:20 06:09 to 05:49 3.5%
Ski Erg 00:18 05:47 to 05:29 3.1%
Sled Push 00:00 02:31 to 02:31 0.0%
Wall Balls 00:00 05:40 to 05:40 0.0%
Run Total 00:00 49:27 to 49:27 0.0%

Splits Time

Hawkins Summer Perfect Race
Splits Total Average Total
Running 1 04:53 00:00 05:47 -00:54 00:00 +00:00
Ski Erg 05:47 04:53 05:29 +00:18 05:47 -00:54
Running 2 06:13 10:40 06:24 -00:11 11:16 -00:36
Sled Push 02:31 16:53 03:21 -00:50 17:40 -00:47
Running 3 05:59 19:24 06:48 -00:49 21:01 -01:37
Sled Pull 12:50 25:23 07:15 +05:35 27:49 -02:26
Running 4 06:00 38:13 06:53 -00:53 35:04 +03:09
Burpees Broad Jump 08:50 44:13 08:19 +00:31 41:57 +02:16
Running 5 06:24 53:03 07:10 -00:46 50:16 +02:47
Rowing 06:09 59:27 05:49 +00:20 57:26 +02:01
Running 6 06:11 01:05:36 06:57 -00:46 01:03:15 +02:21
Farmers Carry 03:19 01:11:47 02:39 +00:40 01:10:12 +01:35
Running 7 06:27 01:15:06 06:59 -00:32 01:12:51 +02:15
Sandbag Lunges 07:47 01:21:33 06:16 +01:31 01:19:50 +01:43
Running 8 07:23 01:29:20 07:44 -00:21 01:26:06 +03:14
Wall Balls 05:40 01:36:43 06:42 -01:02 01:33:50 +02:53
Roxzone 07:26 01:49:42 09:10 -01:44 01:49:42
Based on 540 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Summer Hawkins had a solid performance in the HYROX race in Munich, finishing with an overall rank of 129 out of 533 athletes, placing her in the top 24% of competitors. She also performed well within her age group, ranking in the top 24% of 123 athletes. Her overall time of 01:49:42 was respectable, and she showed strength in the running portions of the race, finishing with a total running time of 00:49:27, which was 04:48 faster than the average for her finish time. Her best running lap was 00:04:53, which was 00:39 faster than the average.

Segments to Improve


Despite her strong overall performance, there were several segments where Summer lost significant time compared to the average. These segments include the Sled Pull, Sandbag Lunges, Burpees Broad Jump, Farmers Carry, Rowing, and Ski Erg. Improving performance in these segments will help Summer enhance her overall time and ranking.

For the Sled Pull, Summer was 05:15 slower than the average. To improve in this segment, she should focus on building strength and power in her legs and upper body. Exercises such as deadlifts, squats, and sled pushes can help her develop the necessary strength. Additionally, practicing proper technique and body positioning during the sled pull will help her move more efficiently.

In the Sandbag Lunges, Summer was 01:24 slower than the average. To improve in this segment, she should work on her lower body strength and endurance. Lunges and squats with a sandbag can help simulate the movement and build the necessary strength. Incorporating walking lunges and step-ups into her training routine will also improve her performance in this segment.

The Burpees Broad Jump segment saw Summer lose 00:57 compared to the average. To improve in this segment, she should focus on building explosive power and cardiovascular endurance. High-intensity interval training (HIIT) workouts that incorporate burpees and broad jumps can help simulate the race demands. Additionally, practicing proper form and efficient movement during the burpees will help her save time.

In the Farmers Carry, Summer was 00:33 slower than the average. To improve in this segment, she should work on her grip strength and overall endurance. Exercises such as farmer's carries, dead hangs, and pull-ups can help strengthen her grip. Additionally, incorporating longer distance walks with heavy weights into her training routine will improve her performance in this segment.

The Rowing segment saw Summer lose 00:22 compared to the average. To improve in this segment, she should focus on improving her rowing technique and building cardiovascular endurance. Incorporating rowing intervals and longer steady-state rowing sessions into her training routine will help her improve her rowing performance.

In the Ski Erg segment, Summer was 00:18 slower than the average. To improve in this segment, she should focus on building strength and endurance in her upper body and core. Incorporating ski erg intervals and exercises that target the muscles used during skiing, such as planks and Russian twists, will help improve her performance.

Strategies


To improve overall performance in future races, Summer should consider the following strategies:

1. Pacing:
Summer should focus on maintaining a consistent pace throughout the race. It is important to avoid starting too fast and burning out early. By pacing herself properly, she can maintain a steady effort and avoid fatigue towards the end of the race.

2. Transitions:
Summer should aim to minimize the time spent in the roxzone by improving her overall fitness and transition time. This can be achieved by incorporating interval training, circuit training, and practicing quick transitions in her training routine.

3. Strength Training:
Summer should prioritize strength training to improve her performance in segments that require strength, such as the Sled Pull, Sandbag Lunges, and Farmers Carry. Incorporating exercises that target the specific muscle groups used in these segments will help her build strength and improve performance.

4. Cardiovascular Endurance:
To improve performance in segments that require cardiovascular endurance, such as the Burpees Broad Jump and Rowing, Summer should focus on incorporating high-intensity interval training (HIIT) and longer steady-state cardio sessions into her training routine. This will help improve her overall endurance and performance in these segments.

By implementing these strategies and focusing on specific areas of improvement, Summer can enhance her performance in future HYROX races and achieve even better results.

Similar Athletes
Proudman Katy 2024 Manchester 01:49:20
Wong Hui 2023 Singapore 01:50:07
Daniels Emma 2023 Los Angeles 01:49:57
Hull Jessica 2023 London 01:49:38
Luidold Katharina 2022 Wien 01:49:32
Van Der Scheun Daphne 2024 Maastricht 01:49:26
Rocha Karina 2024 Washington - North American Championships 01:50:08
De Keizer Rachel 2023 Rotterdam 01:49:59
Kandelaars Katie 2024 Melbourne 01:49:45
Williams Katherine 2024 Sydney 01:49:58

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