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 293 similar athletes.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of Gow Linda's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Gow Linda hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Gow Linda’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 Gow Linda'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 04:45. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:02 | 01:00:51 to 56:49 | 84.9% |
| Farmers Carry | 00:26 | 03:20 to 02:54 | 9.1% |
| Sandbag Lunges | 00:17 | 06:54 to 06:37 | 6.0% |
| Ski Erg | 00:00 | 05:27 to 05:27 | 0.0% |
| Sled Push | 00:00 | 03:37 to 03:37 | 0.0% |
| Sled Pull | 00:00 | 07:20 to 07:20 | 0.0% |
| Burpees Broad Jump | 00:00 | 08:43 to 08:43 | 0.0% |
| Rowing | 00:00 | 05:46 to 05:46 | 0.0% |
| Wall Balls | 00:00 | 07:11 to 07:11 | 0.0% |
| Gow Linda | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:12 | 00:00 | 06:01 -00:49 | 00:00 +00:00 |
| Ski Erg | 05:27 | 05:12 | 05:32 -00:05 | 06:01 -00:49 |
| Running 2 | 06:50 | 10:39 | 06:51 -00:01 | 11:33 -00:54 |
| Sled Push | 03:37 | 17:29 | 03:31 +00:06 | 18:24 -00:55 |
| Running 3 | 07:13 | 21:06 | 07:20 -00:07 | 21:55 -00:49 |
| Sled Pull | 07:20 | 28:19 | 07:38 -00:18 | 29:15 -00:56 |
| Running 4 | 07:30 | 35:39 | 07:25 +00:05 | 36:53 -01:14 |
| Burpees Broad Jump | 08:43 | 43:09 | 09:18 -00:35 | 44:18 -01:09 |
| Running 5 | 07:51 | 51:52 | 07:42 +00:09 | 53:36 -01:44 |
| Rowing | 05:46 | 59:43 | 05:57 -00:11 | 01:01:18 -01:35 |
| Running 6 | 07:35 | 01:05:29 | 07:29 +00:06 | 01:07:15 -01:46 |
| Farmers Carry | 03:20 | 01:13:04 | 02:50 +00:30 | 01:14:44 -01:40 |
| Running 7 | 08:44 | 01:16:24 | 07:33 +01:11 | 01:17:34 -01:10 |
| Sandbag Lunges | 06:54 | 01:25:08 | 06:54 +00:00 | 01:25:07 +00:01 |
| Running 8 | 09:59 | 01:32:02 | 08:44 +01:15 | 01:32:01 +00:01 |
| Wall Balls | 07:11 | 01:42:01 | 07:37 -00:26 | 01:40:45 +01:16 |
| Roxzone | 09:19 | 01:58:24 | 10:02 -00:43 | 01:58:24 |
Linda's total running time of 01:00:51 is 02:50 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 of 00:05:12 indicates that she has good speed and endurance, which can be further developed.
For the Running Total segment, Linda should work on improving her overall fitness and endurance. Incorporating interval training, such as high-intensity interval training (HIIT) or fartlek training, can help improve her cardiovascular fitness and increase her running speed. She can also benefit from practicing proper running form and technique, focusing on maintaining a consistent pace throughout the race.
In Running 7 and Running 8, Linda should focus on increasing her running speed and endurance. Interval training can be beneficial here as well, with a focus on shorter, faster intervals to improve her speed. Incorporating hill training can also help build strength and endurance for these segments.
For the Farmers Carry segment, Linda should work on improving her grip strength and overall strength in her upper body and core. Exercises such as deadlifts, kettlebell swings, and farmer's walks can help improve her grip strength and overall muscular endurance. Additionally, incorporating exercises that target the core, such as planks and Russian twists, can help improve stability during the Farmers Carry segment.
In the Running 5 segment, Linda should focus on improving her endurance and maintaining a consistent pace. Long-distance running and tempo runs can help improve her endurance and pacing. Additionally, incorporating exercises that target the muscles used in running, such as lunges and squats, can help improve her overall running performance.
For the Wall Balls segment, Linda should work on improving her lower body strength and explosiveness. Exercises such as squats, lunges, and box jumps can help improve her leg strength and power. Additionally, practicing proper form and technique for wall balls, such as maintaining a consistent rhythm and depth, can help improve her efficiency and speed in this segment.
Linda should also pay attention to her transitions between segments (roxzone). By practicing quick and efficient transitions during her training, she can save valuable time during the race. Incorporating transition drills, such as practicing quick equipment setups and transitions between exercises, can help improve her overall race performance.
Additionally, Linda should consider incorporating cross-training exercises into her training routine to improve her overall fitness and strength. This can include activities such as swimming, cycling, or circuit training, which can help improve her cardiovascular fitness and overall muscular endurance.
By implementing these training strategies and techniques, Linda can improve her overall performance in Hyrox races. Focusing on improving her overall fitness, endurance, and specific weaknesses identified in the splits analysis will help her become a stronger and more competitive athlete in her age group.
| Similar Athletes | |||
|---|---|---|---|
| Alexander Sarah | 2024 London | 01:58:04 | |
| Kanter Madlen | 2022 Bremen | 01:58:15 | |
| Perino Angie | 2024 Chicago Navy Pier | 01:58:23 | |
| Murch Jodie | 2024 Madrid | 01:58:21 | |
| Kelly Pamela | 2024 Vienna - European Championship | 01:58:26 | |
| Anderson Linsey | 2024 Glasgow | 01:58:04 | |
| Mcfadden Robyn | 2023 Dublin | 01:58:19 | |
| Richards Leanne | 2024 Sports Direct HYROX London | 01:57:55 | |
| Jones Lorraine | 2024 Birmingham | 01:58:02 | |
| Powell Charlotte | 2024 Sports Direct HYROX London | 01:58:45 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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