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 611 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 Stark Sarah Jane'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 Stark Sarah Jane'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 Stark Sarah Jane'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 Stark Sarah Jane'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 06:41. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:29 | 58:06 to 52:37 | 82.0% |
| Ski Erg | 00:25 | 05:51 to 05:26 | 6.2% |
| Burpees Broad Jump | 00:21 | 08:08 to 07:47 | 5.2% |
| Rowing | 00:13 | 05:58 to 05:45 | 3.2% |
| Farmers Carry | 00:13 | 02:49 to 02:36 | 3.2% |
| Sled Push | 00:00 | 03:04 to 03:04 | 0.0% |
| Sled Pull | 00:00 | 06:19 to 06:19 | 0.0% |
| Sandbag Lunges | 00:00 | 04:52 to 04:52 | 0.0% |
| Wall Balls | 00:00 | 05:30 to 05:30 | 0.0% |
| Stark Sarah Jane | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:17 | 00:00 | 05:43 -01:26 | 00:00 +00:00 |
| Ski Erg | 05:51 | 04:17 | 05:26 +00:25 | 05:43 -01:26 |
| Running 2 | 07:18 | 10:08 | 06:20 +00:58 | 11:09 -01:01 |
| Sled Push | 03:04 | 17:26 | 03:15 -00:11 | 17:29 -00:03 |
| Running 3 | 07:37 | 20:30 | 06:42 +00:55 | 20:44 -00:14 |
| Sled Pull | 06:19 | 28:07 | 07:04 -00:45 | 27:26 +00:41 |
| Running 4 | 07:30 | 34:26 | 06:45 +00:45 | 34:30 -00:04 |
| Burpees Broad Jump | 08:08 | 41:56 | 07:58 +00:10 | 41:15 +00:41 |
| Running 5 | 07:53 | 50:04 | 06:59 +00:54 | 49:13 +00:51 |
| Rowing | 05:58 | 57:57 | 05:46 +00:12 | 56:12 +01:45 |
| Running 6 | 07:46 | 01:03:55 | 06:50 +00:56 | 01:01:58 +01:57 |
| Farmers Carry | 02:49 | 01:11:41 | 02:37 +00:12 | 01:08:48 +02:53 |
| Running 7 | 08:03 | 01:14:30 | 06:48 +01:15 | 01:11:25 +03:05 |
| Sandbag Lunges | 04:52 | 01:22:33 | 06:01 -01:09 | 01:18:13 +04:20 |
| Running 8 | 07:46 | 01:27:25 | 07:37 +00:09 | 01:24:14 +03:11 |
| Wall Balls | 05:30 | 01:35:11 | 06:34 -01:04 | 01:31:51 +03:20 |
| Roxzone | 06:39 | 01:47:11 | 08:46 -02:07 | 01:47:11 |
Sarah's total running time of 00:58:06 was 05:33 slower than the average for her finish time. This suggests that she may need to focus on improving her overall fitness and transition time in order to reduce the time spent in the roxzone. Additionally, her best running lap was 00:04:17, which was 01:15 faster than the average. This indicates that she has a strong running ability and should continue to focus on developing her running skills.
For the Running segments (Running 2, Running 3, Running 4, Running 5, Running 6, and Running 7), Sarah should focus on improving her running speed and endurance. Incorporating interval training, such as sprint intervals and tempo runs, into her training routine can help increase her speed and stamina. Additionally, incorporating hill or stair workouts can help build leg strength and improve her ability to handle inclines during the race.
Specific exercises and drills that can be beneficial for Sarah's running performance include:
- Interval training: Incorporate short bursts of high-intensity running followed by periods of recovery. For example, perform 30-second sprints followed by 60 seconds of jogging or walking, and repeat for several sets.
- Hill or stair workouts: Find a hill or set of stairs and incorporate hill sprints or stair climbs into her training routine. This will help build leg strength and improve her ability to handle inclines during the race.
- Long-distance runs: Include longer runs in her training routine to build endurance and improve her overall running performance.
For the strength-related segments (Burpees Broad Jump, Ski Erg, and Rowing), Sarah should focus on improving her overall strength and power. Incorporating strength training exercises that target the muscles used in these segments can help improve her performance.
Specific exercises and drills that can be beneficial for Sarah's strength-related segments include:
- Burpees Broad Jump: Incorporate exercises that target the muscles used in burpees and broad jumps, such as squat jumps, push-ups, and plank variations. These exercises will help improve power and explosiveness.
- Ski Erg: Incorporate exercises that target the muscles used in skiing, such as lunges, squats, and deadlifts. These exercises will help improve leg and core strength, which are important for skiing.
- Rowing: Incorporate exercises that target the muscles used in rowing, such as bent-over rows, lat pulldowns, and seated cable rows. These exercises will help improve upper body strength and endurance.
By implementing these strategies and focusing on improving specific segments, Sarah can enhance her performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Stillwell SaraJane | 2024 Sports Direct HYROX London | 01:46:52 | |
| Bernal Pérez Catalina | 2022 Madrid | 01:47:26 | |
| Heinrich Daniela S. | 2024 Cape Town | 01:47:22 | |
| Ellis Holly | 2024 Dublin | 01:47:30 | |
| Andersen Ria Lynge | 2023 Malmö | 01:46:58 | |
| Hudson Sarah | 2023 Birmingham | 01:47:29 | |
| Mifsud Marisabelle | 2024 Köln | 01:46:41 | |
| Laux Susan | 2023 Chicago | 01:47:20 | |
| Strickland Sue | 2024 Vienna - European Championship | 01:46:58 | |
| Wujek Kellie | 2023 Chicago - North American Open Championship | 01:47:05 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Glasgow | 01:44:53 | |
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