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.
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.
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.
This section showcases the entire Laird Boldy Justine'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 Laird Boldy Justine's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Laird Boldy Justine'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.
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 Laird Boldy Justine'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 05:44. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:11 | 43:41 to 40:30 | 55.5% |
| Burpees Broad Jump | 01:20 | 06:00 to 04:40 | 23.3% |
| Sandbag Lunges | 00:45 | 04:37 to 03:52 | 13.1% |
| Wall Balls | 00:13 | 03:48 to 03:35 | 3.8% |
| Sled Pull | 00:10 | 04:43 to 04:33 | 2.9% |
| Sled Push | 00:05 | 02:14 to 02:09 | 1.5% |
| Ski Erg | 00:00 | 04:41 to 04:41 | 0.0% |
| Rowing | 00:00 | 05:00 to 05:00 | 0.0% |
| Farmers Carry | 00:00 | 01:46 to 01:46 | 0.0% |
| Laird Boldy Justine | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:16 | 00:00 | 04:40 -00:24 | 00:00 +00:00 |
| Ski Erg | 04:41 | 04:16 | 04:56 -00:15 | 04:40 -00:24 |
| Running 2 | 05:15 | 08:57 | 05:01 +00:14 | 09:36 -00:39 |
| Sled Push | 02:14 | 14:12 | 02:31 -00:17 | 14:37 -00:25 |
| Running 3 | 05:31 | 16:26 | 05:18 +00:13 | 17:08 -00:42 |
| Sled Pull | 04:43 | 21:57 | 05:05 -00:22 | 22:26 -00:29 |
| Running 4 | 05:37 | 26:40 | 05:18 +00:19 | 27:31 -00:51 |
| Burpees Broad Jump | 06:00 | 32:17 | 05:14 +00:46 | 32:49 -00:32 |
| Running 5 | 05:40 | 38:17 | 05:25 +00:15 | 38:03 +00:14 |
| Rowing | 05:00 | 43:57 | 05:10 -00:10 | 43:28 +00:29 |
| Running 6 | 05:40 | 48:57 | 05:20 +00:20 | 48:38 +00:19 |
| Farmers Carry | 01:46 | 54:37 | 02:04 -00:18 | 53:58 +00:39 |
| Running 7 | 05:40 | 56:23 | 05:18 +00:22 | 56:02 +00:21 |
| Sandbag Lunges | 04:37 | 01:02:03 | 04:12 +00:25 | 01:01:20 +00:43 |
| Running 8 | 06:06 | 01:06:40 | 05:35 +00:31 | 01:05:32 +01:08 |
| Wall Balls | 03:48 | 01:12:46 | 04:15 -00:27 | 01:11:07 +01:39 |
| Roxzone | 04:44 | 01:21:10 | 05:48 -01:04 | 01:21:10 |
Justine's pacing throughout the race was generally consistent, with some variations in certain segments. Her overall rank and splits indicate that she has a well-rounded fitness profile, with strengths in certain areas and opportunities for improvement in others.
To improve the Run Total segment, Justine should focus on improving her overall fitness and transition time. Incorporating high-intensity interval training (HIIT) sessions and practicing quick transitions between exercises can help improve her overall fitness and reduce transition time.
For the Burpees Broad Jump segment, Justine should focus on improving her explosive power and agility. Incorporating exercises such as plyometric push-ups, squat jumps, and lateral jumps into her training routine can help enhance her performance in this segment.
In the Running 7 segment, Justine should work on improving her running endurance. Incorporating longer distance runs, interval training, and hill sprints into her training routine can help enhance her endurance and speed in this segment.
Similarly, for the Sandbag Lunges segment, Justine should focus on improving her lower body strength and endurance. Incorporating exercises such as weighted lunges, squats, and step-ups into her training routine can help improve her performance in this segment.
For the remaining running segments (Running 8, Running 6, Running 4, Running 2, Running 5, and Running 3), Justine should focus on improving her running endurance and speed. Incorporating interval training, hill sprints, and tempo runs into her training routine can help enhance her overall running performance.
Justine should also focus on efficient transitions between exercises in the roxzone. Practicing these transitions during training can help save valuable time during the race.
Additionally, Justine should ensure she stays hydrated and fuels her body properly before, during, and after the race. Proper nutrition and hydration can greatly impact performance and recovery.
Lastly, Justine should listen to her body and adjust her effort level accordingly. If she starts to feel fatigued, she can consider adjusting her pace slightly to maintain a steady effort throughout the race.
By implementing these strategies and incorporating the suggested training techniques and exercises, Justine can continue to improve her performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Van Der Sanden Janne | 2024 Amsterdam | 01:21:20 | |
| Aicher Sabine Maria | 2024 Vienna - European Championship | 01:21:19 | |
| Chatfield Alanna | 2024 Brisbane | 01:20:57 | |
| Ryan Flick | 2024 Melbourne | 01:21:16 | |
| Balmer Madeleine | 2024 Manchester | 01:20:50 | |
| Paddon Rebecca | 2024 Rimini | 01:20:59 | |
| Cascales Aranda Encarnacion | 2022 London | 01:21:33 | |
| Thompson Emma | 2024 London | 01:21:02 | |
| Merritt Natasha | 2023 Birmingham | 01:21:17 | |
| Somerville Phoebe | 2024 Milan | 01:20:58 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
