Season 23/24 2023 London (3243) HYROX (2806) Women (960) Marsdale Laura

Marsdale Laura 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 40-44 #122018 01:23:19 50th in AG | Top 26.5% 244th | Top 25.4%
+02:49
45:53
Run Total
+00:21
05:44
Avg. Lap
-00:09
04:36
Best Lap
-02:21
31:51
Workout Total
-00:18
03:58
Avg. Workout
-00:23
05:39
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 Marsdale Laura'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 Marsdale Laura'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 Marsdale Laura'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 Marsdale Laura'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 04:36. Check the detail of the improvement plan below.

04:05 Potential Improvement 88.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 04:05 45:53 to 41:48 88.8%
Sled Push 00:17 02:33 to 02:16 6.2%
Burpees Broad Jump 00:12 05:11 to 04:59 4.3%
Sandbag Lunges 00:02 04:06 to 04:04 0.7%
Ski Erg 00:00 04:43 to 04:43 0.0%
Sled Pull 00:00 04:35 to 04:35 0.0%
Rowing 00:00 05:03 to 05:03 0.0%
Farmers Carry 00:00 01:56 to 01:56 0.0%
Wall Balls 00:00 03:44 to 03:44 0.0%

Splits Time

Marsdale Laura Perfect Race
Splits Total Average Total
Running 1 04:36 00:00 04:51 -00:15 00:00 +00:00
Ski Erg 04:43 04:36 04:58 -00:15 04:51 -00:15
Running 2 05:40 09:19 05:09 +00:31 09:49 -00:30
Sled Push 02:33 14:59 02:33 +00:00 14:58 +00:01
Running 3 05:47 17:32 05:25 +00:22 17:31 +00:01
Sled Pull 04:35 23:19 05:13 -00:38 22:56 +00:23
Running 4 05:46 27:54 05:27 +00:19 28:09 -00:15
Burpees Broad Jump 05:11 33:40 05:25 -00:14 33:36 +00:04
Running 5 05:58 38:51 05:33 +00:25 39:01 -00:10
Rowing 05:03 44:49 05:12 -00:09 44:34 +00:15
Running 6 05:57 49:52 05:28 +00:29 49:46 +00:06
Farmers Carry 01:56 55:49 02:06 -00:10 55:14 +00:35
Running 7 05:55 57:45 05:26 +00:29 57:20 +00:25
Sandbag Lunges 04:06 01:03:40 04:20 -00:14 01:02:46 +00:54
Running 8 06:18 01:07:46 05:46 +00:32 01:07:06 +00:40
Wall Balls 03:44 01:14:04 04:25 -00:41 01:12:52 +01:12
Roxzone 05:39 01:23:19 06:02 -00:23 01:23:19
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Laura Marsdale performed well in the 2023 London Hyrox race, finishing in the top 8% of all athletes and top 9% in her age group. Her overall time of 01:23:19 was commendable, but there is room for improvement in certain areas.

Based on the splits analysis, Laura had a strong start, with her first running lap being 6 seconds faster than average. Her performance on the Ski Erg and Sled Push segments was also faster than average, indicating good strength and power. However, she struggled with the Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, and Running 8 segments, losing time compared to the average. This suggests that Laura may need to focus on improving her running endurance and speed.

Segments to Improve


1. Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, Running 8:
Laura lost time on these running segments compared to the average. To improve her running performance, she should incorporate specific drills and exercises to enhance her endurance and speed. Interval training, such as fartlek runs or tempo runs, can help improve her running pace and stamina. She can also include hill repeats and sprints to build leg strength and speed. Additionally, incorporating strength training exercises like lunges, squats, and plyometric exercises can help improve her overall running performance.

Strategies


1. Pacing:
Laura should focus on maintaining a consistent pace throughout the race. It appears that she may have started too fast, as indicated by the slower times in the later running segments. By pacing herself properly, she can avoid fatigue and perform better in the later stages of the race.

2. Transition Time:
To improve her overall race time, Laura should work on reducing her transition time in the roxzone. This can be achieved by improving her overall fitness and efficiency in transitioning between exercises. Incorporating circuit training and practicing smooth transitions in training can help her become more efficient during the race.

3. Strength Training:
Laura's performance on the strength-based segments, such as the Ski Erg and Sled Push, was faster than average. To capitalize on this strength, she should continue to focus on strength training exercises that target the muscles used in these segments. Exercises such as deadlifts, kettlebell swings, and weighted lunges can help improve her overall power and strength.

4. Running Training:
Given that Laura's total running time was slower than average, she should prioritize her running training. This can include longer distance runs to build endurance, speed workouts to improve her running pace, and incorporating interval training to simulate the demands of the race. It may also be beneficial for her to work with a running coach to identify and address any specific areas of improvement in her running form and technique.

Overall, Laura Marsdale had a strong performance in the 2023 London Hyrox race, but there are areas for improvement, particularly in her running segments. By implementing the suggested training strategies and techniques, Laura can enhance her overall performance and achieve even better results in future races.

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
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Edwards Kimberley 2024 London 01:23:47
Wiklanski Shannon 2023 Chicago - North American Open Championship 01:23:46
Harris Kim 2023 Birmingham 01:23:40
Leary Charlotte 2022 London 01:22:55
Lochner Simone 2023 Hamburg 01:23:48
Klima Jenny 2024 Frankfurt 01:22:49
Cimino Stacy 2024 New York 01:23:01

Measure Your Performance Against Top Athletes

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2024 Sports Direct HYROX London 01:27:32

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