Season 23/24 2023 London (3243) HYROX (2806) Women (960) Knight Lauren

Knight Lauren 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 641 similar athletes.

Performance Highlights

GBR GBR Flag Women 30-34 #145035 01:14:32 16th in AG | Top 8.6% 68th | Top 7.1%
-01:34
37:10
Run Total
-00:11
04:39
Avg. Lap
-00:42
03:36
Best Lap
+02:13
32:50
Workout Total
+00:17
04:06
Avg. Workout
-00:31
04:37
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 641 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 641 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Knight Lauren'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 Knight Lauren'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 641 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 Knight Lauren'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 Knight Lauren'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.

01:57 Potential Improvement 36.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sled Pull 01:57 05:58 to 04:01 36.1%
Sandbag Lunges 00:53 04:17 to 03:24 16.4%
Sled Push 00:50 02:42 to 01:52 15.4%
Rowing 00:27 05:15 to 04:48 8.3%
Wall Balls 00:24 03:29 to 03:05 7.4%
Farmers Carry 00:23 02:05 to 01:42 7.1%
Ski Erg 00:17 04:52 to 04:35 5.2%
Burpees Broad Jump 00:13 04:12 to 03:59 4.0%
Run Total 00:00 37:10 to 37:10 0.0%

Splits Time

Knight Lauren Perfect Race
Splits Total Average Total
Running 1 03:36 00:00 04:24 -00:48 00:00 +00:00
Ski Erg 04:52 03:36 04:47 +00:05 04:24 -00:48
Running 2 04:36 08:28 04:39 -00:03 09:11 -00:43
Sled Push 02:42 13:04 02:19 +00:23 13:50 -00:46
Running 3 04:59 15:46 04:53 +00:06 16:09 -00:23
Sled Pull 05:58 20:45 04:35 +01:23 21:02 -00:17
Running 4 04:48 26:43 04:54 -00:06 25:37 +01:06
Burpees Broad Jump 04:12 31:31 04:32 -00:20 30:31 +01:00
Running 5 04:52 35:43 04:59 -00:07 35:03 +00:40
Rowing 05:15 40:35 04:59 +00:16 40:02 +00:33
Running 6 04:51 45:50 04:56 -00:05 45:01 +00:49
Farmers Carry 02:05 50:41 01:56 +00:09 49:57 +00:44
Running 7 04:49 52:46 04:54 -00:05 51:53 +00:53
Sandbag Lunges 04:17 57:35 03:45 +00:32 56:47 +00:48
Running 8 04:42 01:01:52 05:08 -00:26 01:00:32 +01:20
Wall Balls 03:29 01:06:34 03:44 -00:15 01:05:40 +00:54
Roxzone 04:37 01:14:32 05:08 -00:31 01:14:32
Based on 641 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Lauren Knight performed exceptionally well in the 2023 London Hyrox race. With an overall rank of 68 out of 2806 athletes, she placed in the top 2% of all participants. In her age group (30-34), she achieved a rank of 16 out of 580 athletes, also in the top 2%. This demonstrates her outstanding fitness and competitive abilities.

Lauren's overall time of 01:14:32 was impressive, especially considering her total running time of 00:37:10, which was 00:57 faster than the average. This indicates that she has a strong running profile and excels in endurance. Her best running lap of 00:03:36 showcases her speed and efficiency.

Segments to Improve


While Lauren performed admirably in most segments, there are a few areas where she lost some time compared to the average. The segments that require improvement are the Sled Pull, Sandbag Lunges, and Rowing.

1. Sled Pull:
Lauren's time of 00:05:58 was 01:17 slower than the average. To improve in this segment, she should focus on building strength and power in her legs and upper body. Specific exercises to enhance performance in the Sled Pull include deadlifts, squats, and sled push/pull drills. She should also work on her technique, ensuring that she maintains a strong and consistent pulling motion throughout the entire segment.

2. Sandbag Lunges:
Lauren's time of 00:04:17 was 00:30 slower than the average. To improve in this segment, she should concentrate on strengthening her lower body, particularly her quads and glutes. Exercises such as lunges, squats, and step-ups can help increase her leg strength and stability. Additionally, she should focus on maintaining proper form during the lunges, ensuring that her knees are aligned with her toes and her back remains straight throughout the movement.

3. Rowing:
Lauren's time of 00:05:15 was 00:22 slower than the average. To enhance her performance in this segment, she should work on improving her rowing technique and building endurance in her upper body and core. Incorporating exercises such as rowing intervals, pull-ups, and planks can help strengthen the necessary muscles and improve her efficiency on the rowing machine.

Strategies


To optimize her race performance, Lauren should consider the following strategies:

1. Pacing:
While Lauren displayed excellent endurance and speed in her running segments, it is crucial for her to maintain a consistent pace throughout the entire race. By pacing herself appropriately, she can ensure that she has enough energy to excel in the strength-based segments as well.

2. Transitions:
As indicated by her faster-than-average Roxzone time, Lauren is efficient in transitioning between exercises. She should continue to focus on minimizing transition times and maintaining a smooth flow between segments. This can be achieved through practicing specific transition drills and improving overall fitness levels.

3. Mental Strength:
Hyrox races require mental fortitude as well as physical prowess. Lauren should work on developing mental strategies such as positive self-talk, visualization, and goal-setting to maintain focus and motivation throughout the race.

By implementing these strategies and focusing on improving the identified segments, Lauren Knight has the potential to further elevate her performance in future Hyrox races. With her already impressive fitness level and dedication, she is poised for continued success in the sport.

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
Werther Michaela 2024 Vienna - European Championship 01:14:18
Donoso Martín Maria De Los Ángeles 2023 Valencia 01:14:10
Baynes Nikki 2024 Copenhagen 01:14:41
Horrocks Ellie 2023 Birmingham 01:14:28
Dominguez Raquel 2023 Malaga 01:14:43
Mahy Alisha 2023 Malaga 01:14:43
Arkhipova Olena 2024 Gdansk 01:14:41
Lopes Pamella 2024 Glasgow 01:14:25
Siekkinen Lotta 2022 Frankfurt 01:14:53
Simson Emelie 2023 München 01:15:02

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 London 01:15:02

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