Season 23/24 2023 London (3243) HYROX (2806) Women (960) Hebdon Gemma

Hebdon Gemma 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 883 similar athletes.

Performance Highlights

GBR GBR Flag Women 40-44 #123004 01:18:36 25th in AG | Top 13.2% 125th | Top 13.0%
+00:45
41:26
Run Total
+00:06
05:11
Avg. Lap
-00:25
04:06
Best Lap
-01:31
30:49
Workout Total
-00:11
03:51
Avg. Workout
+00:52
06:25
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 883 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 883 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Hebdon Gemma'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 Hebdon Gemma'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 883 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 Hebdon Gemma'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 Hebdon Gemma'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 04:09. Check the detail of the improvement plan below.

02:12 Potential Improvement 53.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 02:12 41:26 to 39:14 53.0%
Burpees Broad Jump 00:47 05:10 to 04:23 18.9%
Wall Balls 00:20 03:42 to 03:22 8.0%
Sandbag Lunges 00:13 03:53 to 03:40 5.2%
Sled Push 00:12 02:14 to 02:02 4.8%
Farmers Carry 00:11 01:59 to 01:48 4.4%
Ski Erg 00:07 04:48 to 04:41 2.8%
Rowing 00:07 05:02 to 04:55 2.8%
Sled Pull 00:00 04:01 to 04:01 0.0%

Splits Time

Hebdon Gemma Perfect Race
Splits Total Average Total
Running 1 04:06 00:00 04:36 -00:30 00:00 +00:00
Ski Erg 04:48 04:06 04:52 -00:04 04:36 -00:30
Running 2 05:05 08:54 04:52 +00:13 09:28 -00:34
Sled Push 02:14 13:59 02:25 -00:11 14:20 -00:21
Running 3 05:26 16:13 05:08 +00:18 16:45 -00:32
Sled Pull 04:01 21:39 04:55 -00:54 21:53 -00:14
Running 4 05:30 25:40 05:08 +00:22 26:48 -01:08
Burpees Broad Jump 05:10 31:10 04:57 +00:13 31:56 -00:46
Running 5 05:21 36:20 05:14 +00:07 36:53 -00:33
Rowing 05:02 41:41 05:05 -00:03 42:07 -00:26
Running 6 05:15 46:43 05:11 +00:04 47:12 -00:29
Farmers Carry 01:59 51:58 02:00 -00:01 52:23 -00:25
Running 7 05:14 53:57 05:08 +00:06 54:23 -00:26
Sandbag Lunges 03:53 59:11 04:03 -00:10 59:31 -00:20
Running 8 05:33 01:03:04 05:26 +00:07 01:03:34 -00:30
Wall Balls 03:42 01:08:37 04:03 -00:21 01:09:00 -00:23
Roxzone 06:25 01:18:36 05:33 +00:52 01:18:36
Based on 883 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Gemma Hebdon had a strong performance in the 2023 London HYROX race, finishing with an overall rank of 125 out of 2806 athletes, which puts her in the top 4% of all participants. She also achieved a top 4% rank in her age group (40-44) with a time of 01:18:36. Gemma's overall time was solid, but there are specific areas where she can focus on to improve her performance.

Gemma's total running time of 00:41:26 was 01:50 slower than the average for her finish time. This indicates that she may benefit from improving her overall fitness and transition time. Additionally, her best running lap was 00:04:06, which was 00:21 faster than average. This suggests that Gemma has a strong running profile and should continue to focus on developing her running abilities.

Segments to Improve


1. Roxzone:
Gemma's roxzone time of 00:06:25 was 00:56 slower than the average. To improve this segment, Gemma should focus on improving her overall fitness and reducing her transition time between exercises. Incorporating interval training and high-intensity interval training (HIIT) can help improve her overall fitness level. Additionally, practicing quick and efficient transitions during training sessions can help reduce her roxzone time.

2. Burpees Broad Jump:
Gemma's time of 00:05:10 for this segment was 00:32 slower than average. To improve her performance in this segment, Gemma can focus on strengthening her lower body and core muscles. Exercises such as squats, lunges, and plyometric exercises can help improve her power and explosiveness for the broad jumps. Additionally, practicing proper form and technique for burpees can help increase her efficiency during this exercise.

3. Running 4:
Gemma's time of 00:05:30 for this running segment was 00:22 slower than average. To improve her performance in this segment, Gemma should focus on improving her running endurance and speed. Incorporating interval training, hill sprints, and tempo runs into her training routine can help improve her running performance. Additionally, focusing on maintaining a consistent pace throughout the race can help prevent fatigue and improve overall running performance.

4. Running 3:
Gemma's time of 00:05:26 for this running segment was 00:19 slower than average. To improve her performance in this segment, Gemma should focus on improving her running endurance and efficiency. Incorporating longer distance runs and incorporating speed work, such as fartlek training, can help improve her running endurance and speed. Additionally, focusing on maintaining proper running form and technique can help increase her efficiency and reduce time in this segment.

Strategies


- Pacing: Gemma should focus on maintaining a consistent pace throughout the race to prevent early fatigue and ensure a strong finish. Starting too fast can lead to burnout later in the race, while starting too slow can prevent her from achieving her full potential. By monitoring her pace and adjusting accordingly, Gemma can optimize her performance.

- Transitions: Gemma should practice quick and efficient transitions between exercises during training sessions to reduce time spent in the roxzone. By rehearsing these transitions, she can minimize downtime and maximize her overall race performance.

- Mental Preparation: Gemma should focus on mental preparation leading up to the race. Visualizing successful race scenarios, creating positive affirmations, and practicing mental toughness techniques can help her stay focused and motivated throughout the race.

- Strength Training: Gemma should continue to incorporate strength training exercises into her training routine. This will help improve her overall strength and power, which can translate into improved performance in various segments of the race.

- Recovery: Gemma should prioritize post-race recovery to optimize her performance in future races. Incorporating active recovery techniques such as foam rolling, stretching, and light aerobic exercises can help reduce muscle soreness and improve overall recovery time.

By implementing these strategies and focusing on the identified areas of improvement, Gemma Hebdon can enhance her performance in future HYROX races and continue to excel in her age group.

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
Tryk Nanna Stendys 2023 Malmö 01:18:47
Fournel Manon 2024 Milan 01:18:57
Hill Sarah 2024 Melbourne 01:18:24
Lockett Megan Amy 2024 Hong Kong 01:19:00
Johnston Meadhbh 2024 Dublin 01:18:44
Scraton Jessie 2024 Sports Direct HYROX London 01:18:35
Schaeffer Ulrike 2018 Leipzig 01:18:12
Vose Danni 2024 Melbourne 01:18:12
Mason Ailsa 2022 Birmingham 01:18:35
CHETANEAU Sandra 2024 Paris 01:18:36

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Manchester 01:45:39
2023 London 01:23:57
2022 Birmingham 01:36:52

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