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 718 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 Pawley 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 Pawley Gemma'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 Pawley 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.
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 Pawley 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 04:54. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 01:43 | 09:12 to 07:29 | 35.0% |
| Sled Pull | 01:25 | 08:05 to 06:40 | 28.9% |
| Sandbag Lunges | 00:58 | 06:38 to 05:40 | 19.7% |
| Farmers Carry | 00:36 | 03:07 to 02:31 | 12.2% |
| Wall Balls | 00:11 | 06:15 to 06:04 | 3.7% |
| Rowing | 00:01 | 05:42 to 05:41 | 0.3% |
| Ski Erg | 00:00 | 05:17 to 05:17 | 0.0% |
| Sled Push | 00:00 | 02:44 to 02:44 | 0.0% |
| Run Total | 00:00 | 48:57 to 48:57 | 0.0% |
| Pawley Gemma | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:36 | 00:00 | 05:39 -01:03 | 00:00 +00:00 |
| Ski Erg | 05:17 | 04:36 | 05:23 -00:06 | 05:39 -01:03 |
| Running 2 | 05:36 | 09:53 | 06:11 -00:35 | 11:02 -01:09 |
| Sled Push | 02:44 | 15:29 | 03:07 -00:23 | 17:13 -01:44 |
| Running 3 | 05:57 | 18:13 | 06:33 -00:36 | 20:20 -02:07 |
| Sled Pull | 08:05 | 24:10 | 06:43 +01:22 | 26:53 -02:43 |
| Running 4 | 06:22 | 32:15 | 06:37 -00:15 | 33:36 -01:21 |
| Burpees Broad Jump | 09:12 | 38:37 | 07:39 +01:33 | 40:13 -01:36 |
| Running 5 | 06:53 | 47:49 | 06:51 +00:02 | 47:52 -00:03 |
| Rowing | 05:42 | 54:42 | 05:42 +00:00 | 54:43 -00:01 |
| Running 6 | 06:22 | 01:00:24 | 06:44 -00:22 | 01:00:25 -00:01 |
| Farmers Carry | 03:07 | 01:06:46 | 02:34 +00:33 | 01:07:09 -00:23 |
| Running 7 | 06:14 | 01:09:53 | 06:42 -00:28 | 01:09:43 +00:10 |
| Sandbag Lunges | 06:38 | 01:16:07 | 05:49 +00:49 | 01:16:25 -00:18 |
| Running 8 | 07:02 | 01:22:45 | 07:29 -00:27 | 01:22:14 +00:31 |
| Wall Balls | 06:15 | 01:29:47 | 06:10 +00:05 | 01:29:43 +00:04 |
| Roxzone | 08:41 | 01:44:35 | 08:42 -00:01 | 01:44:35 |
Gemma's total running time of 00:48:57 was 02:48 faster than the average time. This indicates that she excelled in the running segments of the race. Her best running lap time of 00:04:36 was 00:46 faster than the average, highlighting her strength in running.
To improve in the Burpees Broad Jump segment, Gemma can focus on improving her overall fitness and strength. Incorporating exercises such as plyometric burpees, jump squats, and box jumps into her training routine can help improve her explosive power and speed.
In the Sled Pull segment, where Gemma was 01:01 slower than the average, she can work on strengthening her upper body and core muscles. Exercises such as sled drags, rows, and planks can help improve her pulling strength and endurance.
For the Sandbag Lunges segment, Gemma can focus on improving her leg strength and stability. Incorporating exercises like walking lunges, Bulgarian split squats, and step-ups into her training routine can help improve her performance in this segment.
In the Wall Balls segment, Gemma can work on her upper body and core strength. Exercises such as wall ball squats, medicine ball slams, and push-ups can help improve her performance and efficiency in this segment.
The Farmers Carry segment, where Gemma was 00:24 slower than the average, can be improved by focusing on grip strength and overall endurance. Incorporating exercises such as farmer's carries, kettlebell swings, and forearm planks into her training routine can help improve her performance in this segment.
To improve in the Roxzone segment, Gemma should focus on improving her overall fitness and transition time. High-intensity interval training (HIIT) workouts and practicing quick transitions between exercises can help improve her overall fitness and reduce time spent in the Roxzone.
By implementing these strategies and focusing on improving the identified segments, Gemma Pawley can further enhance her performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Chia Pei Xian | 2024 Singapore National Stadium | 01:44:29 | |
| Berumen Cynthia | 2024 Chicago Navy Pier | 01:44:09 | |
| Buchmüller Nicki | 2024 Stuttgart | 01:44:44 | |
| Tsui Kwan Yee | 2024 Hong Kong | 01:45:05 | |
| Delia Sophie | 2022 Manchester | 01:45:02 | |
| Brunnen Katie | 2023 Rotterdam | 01:44:08 | |
| Ismail Hannis | 2024 Singapore | 01:44:11 | |
| Heinz Kristina | 2024 Frankfurt | 01:44:38 | |
| Franses Linda | 2024 Melbourne | 01:44:47 | |
| Byrne Katie | 2023 London | 01:44:52 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 London | 01:41:49 | |
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