Season 23/24 2023 London (3243) HYROX (2806) Women (960) Bhangal Natalie

Bhangal Natalie Hyrox Result

Dive into this athlete’s performance at 2023 London 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 297 similar athletes.

Performance Highlights

GBR GBR Flag Women 30-34 #120040 01:10:35 6th in AG | Top 3.2% 24th | Top 2.5%
-02:45
33:56
Run Total
-00:21
04:14
Avg. Lap
-00:48
03:16
Best Lap
+03:19
32:38
Workout Total
+00:25
04:04
Avg. Workout
-00:31
04:05
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 297 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 297 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Bhangal Natalie'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 Bhangal Natalie'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 297 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 Bhangal Natalie'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 Bhangal Natalie'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 06:16. Check the detail of the improvement plan below.

01:44 Potential Improvement 27.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:44 05:29 to 03:45 27.7%
Sled Pull 01:01 04:50 to 03:49 16.2%
Farmers Carry 00:53 02:31 to 01:38 14.1%
Sled Push 00:46 02:31 to 01:45 12.2%
Wall Balls 00:44 03:39 to 02:55 11.7%
Sandbag Lunges 00:37 03:52 to 03:15 9.8%
Rowing 00:21 05:05 to 04:44 5.6%
Ski Erg 00:10 04:41 to 04:31 2.7%
Run Total 00:00 33:56 to 33:56 0.0%

Splits Time

Bhangal Natalie Perfect Race
Splits Total Average Total
Running 1 03:16 00:00 04:08 -00:52 00:00 +00:00
Ski Erg 04:41 03:16 04:43 -00:02 04:08 -00:52
Running 2 04:09 07:57 04:25 -00:16 08:51 -00:54
Sled Push 02:31 12:06 02:13 +00:18 13:16 -01:10
Running 3 04:26 14:37 04:37 -00:11 15:29 -00:52
Sled Pull 04:50 19:03 04:23 +00:27 20:06 -01:03
Running 4 04:25 23:53 04:37 -00:12 24:29 -00:36
Burpees Broad Jump 05:29 28:18 04:11 +01:18 29:06 -00:48
Running 5 04:33 33:47 04:45 -00:12 33:17 +00:30
Rowing 05:05 38:20 04:55 +00:10 38:02 +00:18
Running 6 04:23 43:25 04:40 -00:17 42:57 +00:28
Farmers Carry 02:31 47:48 01:49 +00:42 47:37 +00:11
Running 7 04:15 50:19 04:38 -00:23 49:26 +00:53
Sandbag Lunges 03:52 54:34 03:32 +00:20 54:04 +00:30
Running 8 04:31 58:26 04:50 -00:19 57:36 +00:50
Wall Balls 03:39 01:02:57 03:33 +00:06 01:02:26 +00:31
Roxzone 04:05 01:10:35 04:36 -00:31 01:10:35
Based on 297 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Natalie Bhangal's performance in the Hyrox race in London was exceptional. She achieved an overall rank of 24, placing her in the top 0% of 2806 athletes. In her age group (30-34), she ranked 6th, which is in the top 1% of 580 athletes. Natalie's overall time was 01:10:35, and her total running time was 00:33:56, which was 01:34 faster than the average. This indicates that Natalie has a strong running profile and should focus on maintaining and improving her running capabilities.

Segments to Improve


Burpees Broad Jump: Natalie's time of 00:05:29 for the Burpees Broad Jump segment was 01:38 slower than the average. To improve this segment, Natalie should focus on increasing her explosiveness and power. She can incorporate plyometric exercises such as box jumps, squat jumps, and lateral jumps into her training routine. Additionally, practicing efficient form and technique for the burpees will help reduce the time taken for each rep.

Farmers Carry: Natalie's time of 00:02:31 for the Farmers Carry segment was 00:37 slower than the average. To improve this segment, Natalie should work on her grip strength and overall muscular endurance. Incorporating exercises such as farmer's walks, deadlifts, and kettlebell swings into her training routine will help strengthen her grip and upper body muscles. Additionally, practicing proper breathing techniques and maintaining a steady pace during the Farmers Carry will help improve her performance.

Rowing: Natalie's time of 00:05:05 for the Rowing segment was 00:17 slower than the average. To improve this segment, Natalie should focus on building her cardiovascular endurance and rowing technique. Incorporating interval training on the rowing machine into her workouts will help improve her rowing speed and efficiency. Natalie should also work on maintaining a consistent stroke rate and using proper form throughout the rowing segment.

Sandbag Lunges: Natalie's time of 00:03:52 for the Sandbag Lunges segment was 00:17 slower than the average. To improve this segment, Natalie should focus on strengthening her lower body muscles and improving her balance and stability. Incorporating exercises such as squats, lunges, and single-leg deadlifts into her training routine will help improve her lower body strength. Additionally, practicing proper form and maintaining a steady pace during the Sandbag Lunges will help improve her performance.

Sled Pull: Natalie's time of 00:04:50 for the Sled Pull segment was 00:12 slower than the average. To improve this segment, Natalie should focus on improving her pulling strength and technique. Incorporating exercises such as deadlifts, bent-over rows, and pull-ups into her training routine will help strengthen her back and upper body muscles. Additionally, practicing efficient pulling technique and maintaining a steady pace during the Sled Pull will help improve her performance.

Strategies


To enhance Natalie's performance in future races, it is recommended to implement the following strategies:

1. Pacing:
It is important for Natalie to maintain a consistent pace throughout the race to prevent early fatigue. She should start with a slightly slower pace to conserve energy and gradually increase her speed as the race progresses.

2. Transition Efficiency:
Natalie should focus on improving her transition time between segments in the Roxzone. This can be achieved by practicing quick and efficient transitions during training sessions. Incorporating specific drills that simulate transitions, such as timed circuit workouts, will help improve her overall fitness and reduce transition time.

3. Strength Training:
While Natalie has a strong running profile, it is still important for her to incorporate strength training exercises into her routine. This will help improve her overall performance and prevent muscle imbalances. Exercises such as squats, deadlifts, and kettlebell swings should be included to enhance her strength and power.

4. Endurance Training:
To further improve her running performance, Natalie should focus on endurance training. This can be achieved by incorporating longer distance runs, interval training, and hill sprints into her training routine. This will help improve her cardiovascular fitness and stamina during the race.

5. Technique and Form:
Natalie should continue to work on proper technique and form for each segment of the race. This includes practicing efficient movement patterns, proper breathing techniques, and maintaining good posture throughout each exercise. Regularly reviewing and refining her technique will help optimize her performance.

In conclusion, Natalie Bhangal demonstrated an impressive performance in the Hyrox race in London. While she excelled in several segments, there are areas that could be improved to enhance her overall performance. By implementing the suggested training strategies and techniques, Natalie can continue to progress 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
Neyen Megan 2023 Los Angeles 01:11:00
Davies Ann 2024 Glasgow 01:10:12
Jacks Ashley 2024 Houston 01:10:58
Reus Linda 2024 Amsterdam 01:10:32
Lee Carina 2023 Madrid 01:11:02
Mauger Lucie 2023 London 01:10:06
Horton Charlotte 2024 Sports Direct HYROX London 01:10:07
BELLOMI LAURA 2023 Barcelona 01:10:57
Stabile Christina 2024 Chicago Navy Pier 01:10:56
Moreno Alba 2023 Barcelona 01:10:57

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Birmingham 01:09:44
2023 London 01:12:56
2023 Birmingham 01:14:22

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