Season 23/24 2023 London (3243) HYROX (2806) Women (960) Fisk Silja

Fisk Silja 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 1000 similar athletes.

Performance Highlights

GBR GBR Flag Women 35-39 #143032 01:26:45 66th in AG | Top 34.6% 347th | Top 36.1%
+01:00
45:31
Run Total
+00:07
05:41
Avg. Lap
-00:10
04:43
Best Lap
-02:11
33:26
Workout Total
-00:17
04:10
Avg. Workout
+01:23
07:54
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 1000 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 1000 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Fisk Silja'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 Fisk Silja'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 1000 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 Fisk Silja'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 Fisk Silja'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 03:22. Check the detail of the improvement plan below.

01:58 Potential Improvement 58.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 01:58 45:31 to 43:33 58.4%
Sled Pull 00:29 05:33 to 05:04 14.4%
Sled Push 00:22 02:47 to 02:25 10.9%
Sandbag Lunges 00:21 04:41 to 04:20 10.4%
Farmers Carry 00:12 02:14 to 02:02 5.9%
Ski Erg 00:00 04:50 to 04:50 0.0%
Burpees Broad Jump 00:00 04:09 to 04:09 0.0%
Rowing 00:00 05:06 to 05:06 0.0%
Wall Balls 00:00 04:06 to 04:06 0.0%

Splits Time

Fisk Silja Perfect Race
Splits Total Average Total
Running 1 04:43 00:00 05:00 -00:17 00:00 +00:00
Ski Erg 04:50 04:43 05:02 -00:12 05:00 -00:17
Running 2 05:33 09:33 05:19 +00:14 10:02 -00:29
Sled Push 02:47 15:06 02:37 +00:10 15:21 -00:15
Running 3 05:46 17:53 05:36 +00:10 17:58 -00:05
Sled Pull 05:33 23:39 05:29 +00:04 23:34 +00:05
Running 4 05:55 29:12 05:38 +00:17 29:03 +00:09
Burpees Broad Jump 04:09 35:07 05:44 -01:35 34:41 +00:26
Running 5 06:01 39:16 05:46 +00:15 40:25 -01:09
Rowing 05:06 45:17 05:18 -00:12 46:11 -00:54
Running 6 05:51 50:23 05:40 +00:11 51:29 -01:06
Farmers Carry 02:14 56:14 02:11 +00:03 57:09 -00:55
Running 7 05:42 58:28 05:38 +00:04 59:20 -00:52
Sandbag Lunges 04:41 01:04:10 04:33 +00:08 01:04:58 -00:48
Running 8 06:03 01:08:51 06:00 +00:03 01:09:31 -00:40
Wall Balls 04:06 01:14:54 04:43 -00:37 01:15:31 -00:37
Roxzone 07:54 01:26:45 06:31 +01:23 01:26:45
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Silja Fisk performed well in the HYROX race in London, finishing in the top 12% of all athletes and top 11% in her age group. Her overall time of 01:26:45 is commendable, but there are certain areas where she can focus on improvement to enhance her performance.

Silja's total running time of 00:45:31 is 02:19 slower than the average for her finish time. This suggests that she could benefit from improving her overall fitness and transition time. Additionally, her best running lap time of 00:04:43 indicates that she has a strong running profile.

Segments to Improve


1. Roxzone:
Silja's roxzone time of 00:07:54 is 01:39 slower than the average. To improve this segment, she should focus on improving her overall fitness and reducing her transition time. Incorporating high-intensity interval training (HIIT) workouts, plyometric exercises, and circuit training can help improve her overall fitness. Additionally, practicing quick and efficient transitions between exercises can help reduce the time spent in the roxzone.

2. Running 2, 4, 5, and 6:
Silja's running times for segments 2, 4, 5, and 6 are slower than the average. To improve her running performance, she should focus on specific training techniques:
- Interval Training: Incorporate interval training sessions into her running routine, alternating between high-intensity sprints and recovery periods. This will help improve her speed and endurance.
- Hill Training: Include hill repeats in her training to build leg strength and improve running efficiency.
- Tempo Runs: Incorporate tempo runs at a slightly faster pace than her race pace to improve her endurance and running economy.

Strategies


1. Pacing:
Silja should focus on maintaining a consistent pace throughout the race. Avoid starting too fast, as this can lead to fatigue later on. Use the first few segments to warm up and find a comfortable pace, then aim to maintain that pace throughout the race.

2. Efficient Transitions:
Practice efficient transitions between exercises during training to minimize the time spent in the roxzone. Work on quickly and smoothly transitioning from one exercise to the next, without wasting unnecessary time.

3. Mental Strategies:
Develop mental strategies to stay focused and motivated during the race. This could include visualization techniques, positive self-talk, and setting small goals for each segment to stay motivated and maintain a competitive mindset.

4. Nutrition and Hydration:
Ensure proper nutrition and hydration before, during, and after the race. Maintain a balanced diet leading up to the race and hydrate adequately to optimize performance and recovery.

By focusing on improving her overall fitness, reducing transition times, and implementing specific training techniques for running, Silja Fisk can enhance her performance in future HYROX races. Regular practice and consistency in training will be key to her progress.

Similar Athletes
Kraatz Frauke 2019 Essen 01:26:26
Fluhrer Franziska 2022 Frankfurt 01:26:38
Huisman Daisy 2023 Amsterdam 01:27:02
Bradley Eleni 2024 Sydney 01:26:51
Alleard ClaireSophie 2024 Marseille 01:26:24
Booth Hollie 2023 Singapore 01:27:15
Van De Laak Linda 2023 Amsterdam 01:27:06
Perrino Elodie 2024 Marseille 01:27:15
Krauß Mona 2019 Hamburg 01:26:35
Anderson Kirsten 2023 Chicago 01:26:58

Measure Your Performance Against Top Athletes

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