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 Wainwright Lara'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 Wainwright Lara'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 Wainwright Lara'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 Wainwright Lara'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 05:24. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:09 | 47:07 to 42:58 | 76.9% |
| Sled Pull | 00:44 | 05:42 to 04:58 | 13.6% |
| Ski Erg | 00:16 | 05:11 to 04:55 | 4.9% |
| Sled Push | 00:13 | 02:35 to 02:22 | 4.0% |
| Wall Balls | 00:02 | 04:04 to 04:02 | 0.6% |
| Burpees Broad Jump | 00:00 | 04:48 to 04:48 | 0.0% |
| Rowing | 00:00 | 05:02 to 05:02 | 0.0% |
| Farmers Carry | 00:00 | 01:59 to 01:59 | 0.0% |
| Sandbag Lunges | 00:00 | 03:52 to 03:52 | 0.0% |
| Wainwright Lara | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:51 | 00:00 | 04:59 -01:08 | 00:00 +00:00 |
| Ski Erg | 05:11 | 03:51 | 05:01 +00:10 | 04:59 -01:08 |
| Running 2 | 06:08 | 09:02 | 05:15 +00:53 | 10:00 -00:58 |
| Sled Push | 02:35 | 15:10 | 02:37 -00:02 | 15:15 -00:05 |
| Running 3 | 06:14 | 17:45 | 05:31 +00:43 | 17:52 -00:07 |
| Sled Pull | 05:42 | 23:59 | 05:27 +00:15 | 23:23 +00:36 |
| Running 4 | 06:18 | 29:41 | 05:33 +00:45 | 28:50 +00:51 |
| Burpees Broad Jump | 04:48 | 35:59 | 05:39 -00:51 | 34:23 +01:36 |
| Running 5 | 06:20 | 40:47 | 05:41 +00:39 | 40:02 +00:45 |
| Rowing | 05:02 | 47:07 | 05:16 -00:14 | 45:43 +01:24 |
| Running 6 | 06:13 | 52:09 | 05:34 +00:39 | 50:59 +01:10 |
| Farmers Carry | 01:59 | 58:22 | 02:10 -00:11 | 56:33 +01:49 |
| Running 7 | 06:15 | 01:00:21 | 05:34 +00:41 | 58:43 +01:38 |
| Sandbag Lunges | 03:52 | 01:06:36 | 04:28 -00:36 | 01:04:17 +02:19 |
| Running 8 | 05:51 | 01:10:28 | 05:56 -00:05 | 01:08:45 +01:43 |
| Wall Balls | 04:04 | 01:16:19 | 04:33 -00:29 | 01:14:41 +01:38 |
| Roxzone | 05:19 | 01:25:34 | 06:20 -01:01 | 01:25:34 |
Lara's total running time of 00:47:07 was 03:35 slower than the average for her finish time. This indicates that there is room for improvement in her running performance. However, it is important to note that her best running lap was 00:03:51, which was 00:56 faster than the average. This suggests that Lara has the potential to excel in running with the right training strategies.
For Running 2, 4, 3, 7, 5, and 6, Lara should focus on improving her running endurance and speed. Incorporating interval training, such as high-intensity interval training (HIIT), into her training routine can help improve her running performance. Lara can also benefit from strength training exercises that target the muscles used in running, such as squats, lunges, and calf raises.
In the Ski Erg segment, Lara was 00:12 slower than the average. To improve her performance in this segment, she should focus on strengthening her upper body and core. Exercises such as rowing, pull-ups, push-ups, and planks can help improve her upper body strength and stability.
Additionally, Lara should pay attention to her transitions in the Roxzone. As her Roxzone time was faster than average, it indicates that she is efficient in transitioning between exercises. However, she can further improve her overall fitness and transition time to decrease the time spent in the Roxzone.
Lara should also consider incorporating specific training sessions that simulate the race conditions, such as circuit training or mock Hyrox races. This will help her familiarize herself with the demands of the race and improve her ability to perform under pressure.
Overall, Lara Wainwright has shown great potential and performance in the 2023 Dublin Hyrox race. By focusing on improving her running endurance and speed, as well as strengthening her upper body and core, Lara can further enhance her performance in future races. With the right training strategies and race strategies, Lara has the potential to excel even further in the Hyrox competition.
| Similar Athletes | |||
|---|---|---|---|
| Verbeek Lisa | 2023 Amsterdam | 01:25:04 | |
| Phillips Katie | 2024 Glasgow | 01:25:08 | |
| Dixie Annelies | 2024 London | 01:25:25 | |
| Streng Resi | 2020 Karlsruhe | 01:25:17 | |
| Chabu Jessica | 2023 London | 01:25:49 | |
| Spekschoor Anouk | 2024 Rotterdam | 01:26:00 | |
| Constance Justine | 2023 Melbourne | 01:25:43 | |
| Hörsgen AnnKatrin | 2024 Stuttgart | 01:26:04 | |
| Shum Yvonne | 2024 Manchester | 01:25:48 | |
| Schwartz Talia | 2023 Houston | 01:25:40 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Birmingham | 01:27:43 | |
| 2023 Glasgow | 01:34:20 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
