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 561 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 Pope Gemma'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 Pope Gemma 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 Pope Gemma’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 Pope 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 07:10. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 06:15 | 59:28 to 53:13 | 87.2% |
| Burpees Broad Jump | 00:55 | 08:52 to 07:57 | 12.8% |
| Ski Erg | 00:00 | 04:48 to 04:48 | 0.0% |
| Sled Push | 00:00 | 02:24 to 02:24 | 0.0% |
| Sled Pull | 00:00 | 05:44 to 05:44 | 0.0% |
| Rowing | 00:00 | 05:09 to 05:09 | 0.0% |
| Farmers Carry | 00:00 | 02:13 to 02:13 | 0.0% |
| Sandbag Lunges | 00:00 | 05:44 to 05:44 | 0.0% |
| Wall Balls | 00:00 | 05:42 to 05:42 | 0.0% |
| Pope Gemma | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:37 | 00:00 | 05:47 -00:10 | 00:00 +00:00 |
| Ski Erg | 04:48 | 05:37 | 05:27 -00:39 | 05:47 -00:10 |
| Running 2 | 07:28 | 10:25 | 06:25 +01:03 | 11:14 -00:49 |
| Sled Push | 02:24 | 17:53 | 03:16 -00:52 | 17:39 +00:14 |
| Running 3 | 07:30 | 20:17 | 06:46 +00:44 | 20:55 -00:38 |
| Sled Pull | 05:44 | 27:47 | 06:59 -01:15 | 27:41 +00:06 |
| Running 4 | 07:39 | 33:31 | 06:50 +00:49 | 34:40 -01:09 |
| Burpees Broad Jump | 08:52 | 41:10 | 08:11 +00:41 | 41:30 -00:20 |
| Running 5 | 07:34 | 50:02 | 07:06 +00:28 | 49:41 +00:21 |
| Rowing | 05:09 | 57:36 | 05:48 -00:39 | 56:47 +00:49 |
| Running 6 | 07:37 | 01:02:45 | 06:58 +00:39 | 01:02:35 +00:10 |
| Farmers Carry | 02:13 | 01:10:22 | 02:37 -00:24 | 01:09:33 +00:49 |
| Running 7 | 07:34 | 01:12:35 | 06:57 +00:37 | 01:12:10 +00:25 |
| Sandbag Lunges | 05:44 | 01:20:09 | 06:08 -00:24 | 01:19:07 +01:02 |
| Running 8 | 08:31 | 01:25:53 | 07:48 +00:43 | 01:25:15 +00:38 |
| Wall Balls | 05:42 | 01:34:24 | 06:35 -00:53 | 01:33:03 +01:21 |
| Roxzone | 08:43 | 01:48:43 | 09:05 -00:22 | 01:48:43 |
Her overall time of 01:48:43 was respectable, but there are areas where she can improve her performance. Her total running time of 00:59:28 was 5 minutes and 28 seconds slower than the average for her finish time. This indicates that she may need to focus on improving her overall fitness and transition time.
To improve her performance in these segments, Gemma should focus on specific training strategies and techniques:
1. Run Total: Gemma's running time was slower than average. To improve her running performance, she should incorporate more running-specific training into her routine. This can include interval training, tempo runs, and hill sprints. Additionally, focusing on improving her overall cardiovascular endurance through activities such as cycling or swimming can also benefit her running performance.
2. Burpees Broad Jump: Gemma's time in this segment was slower than average. To improve her performance, she should work on strengthening her upper body and core muscles. Exercises such as push-ups, planks, and burpees can help build strength and endurance in these areas. Additionally, practicing proper form and technique for the broad jump can help optimize her performance.
3. Running 2, Running 4, Running 3, Running 6, Running 7, Running 8, and Running 5: Gemma's times in these running segments were slower than average. To improve her running performance, she should focus on building endurance and speed through interval training, tempo runs, and hill repeats. Incorporating strength training exercises that target the lower body, such as squats, lunges, and plyometric exercises, can also help improve her running performance.
Best Lap: Gemma's best lap time was 5 seconds slower than average. To improve her lap time, she should focus on maintaining a consistent pace throughout the race and avoid starting too fast. Incorporating speed work and interval training into her training routine can help her improve her overall speed and pacing.
By implementing these strategies and focusing on improving the identified areas of weakness, Gemma can enhance her overall performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Ring Elizabeth | 2024 Chicago Navy Pier | 01:48:39 | |
| Velten Meike | 2019 Hamburg | 01:48:50 | |
| Marston Avina | 2024 Birmingham | 01:48:43 | |
| Mowat Marianne | 2022 Los Angeles | 01:48:14 | |
| Yeung Karey | 2023 Hong Kong | 01:48:14 | |
| Ogrowney Vanessa | 2024 Dublin | 01:49:04 | |
| Freccero Aglaia | 2024 Milan | 01:48:19 | |
| Frazer Jenna | 2024 Dublin | 01:48:23 | |
| Linger Suzanne | 2024 London | 01:48:30 | |
| Hynes Rebecca | 2023 Dallas | 01:48:54 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Sports Direct HYROX London | 01:45:50 | |
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