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 737 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 Cole Vickie'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 Cole Vickie'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 Cole Vickie'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 Cole Vickie'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 06:52. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:01 | 43:14 to 38:13 | 73.1% |
| Sled Push | 00:37 | 02:34 to 01:57 | 9.0% |
| Sandbag Lunges | 00:30 | 04:02 to 03:32 | 7.3% |
| Burpees Broad Jump | 00:19 | 04:29 to 04:10 | 4.6% |
| Farmers Carry | 00:13 | 01:58 to 01:45 | 3.2% |
| Rowing | 00:08 | 04:59 to 04:51 | 1.9% |
| Ski Erg | 00:04 | 04:42 to 04:38 | 1.0% |
| Sled Pull | 00:00 | 03:43 to 03:43 | 0.0% |
| Wall Balls | 00:00 | 02:36 to 02:36 | 0.0% |
| Cole Vickie | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:52 | 00:00 | 04:28 +00:24 | 00:00 +00:00 |
| Ski Erg | 04:42 | 04:52 | 04:49 -00:07 | 04:28 +00:24 |
| Running 2 | 05:08 | 09:34 | 04:46 +00:22 | 09:17 +00:17 |
| Sled Push | 02:34 | 14:42 | 02:23 +00:11 | 14:03 +00:39 |
| Running 3 | 05:21 | 17:16 | 05:00 +00:21 | 16:26 +00:50 |
| Sled Pull | 03:43 | 22:37 | 04:42 -00:59 | 21:26 +01:11 |
| Running 4 | 05:24 | 26:20 | 05:00 +00:24 | 26:08 +00:12 |
| Burpees Broad Jump | 04:29 | 31:44 | 04:45 -00:16 | 31:08 +00:36 |
| Running 5 | 05:44 | 36:13 | 05:06 +00:38 | 35:53 +00:20 |
| Rowing | 04:59 | 41:57 | 05:03 -00:04 | 40:59 +00:58 |
| Running 6 | 05:20 | 46:56 | 05:02 +00:18 | 46:02 +00:54 |
| Farmers Carry | 01:58 | 52:16 | 01:58 +00:00 | 51:04 +01:12 |
| Running 7 | 05:42 | 54:14 | 05:02 +00:40 | 53:02 +01:12 |
| Sandbag Lunges | 04:02 | 59:56 | 03:52 +00:10 | 58:04 +01:52 |
| Running 8 | 05:45 | 01:03:58 | 05:19 +00:26 | 01:01:56 +02:02 |
| Wall Balls | 02:36 | 01:09:43 | 03:54 -01:18 | 01:07:15 +02:28 |
| Roxzone | 04:19 | 01:16:31 | 05:22 -01:03 | 01:16:31 |
In terms of pacing, Vickie's total running time of 00:43:14 was 04:49 slower than the average finish time. This indicates that she may have spent more time resting or taking longer transitions between exercise zones. To improve this segment, Vickie should focus on improving her overall fitness and reducing her transition time.
Furthermore, Vickie's best running lap was 00:04:52, which was 00:32 slower than the average. This suggests that she may need to work on her running speed and endurance to enhance her overall performance.
To improve Vickie's running performance, she can incorporate the following drills and techniques:
1. Interval Training: Implement interval training sessions to improve speed and endurance. This can include alternating between high-intensity sprints and periods of active recovery.
2. Hill Repeats: Include hill repeats in her training routine to build strength and power in her leg muscles. This will help her tackle inclines during the race more efficiently.
3. Tempo Runs: Incorporate tempo runs at a comfortably hard pace to improve running economy and lactate threshold. This will enable Vickie to maintain a faster pace for longer durations.
4. Plyometric Exercises: Include plyometric exercises such as box jumps, bounding, and skipping to improve explosive power and running efficiency.
5. Strength Training: Enhance overall strength and muscular endurance through exercises like squats, lunges, deadlifts, and calf raises. This will improve Vickie's ability to maintain a strong running form throughout the race.
6. Running Form Corrections: Work with a coach or running specialist to identify any form issues and make appropriate corrections. This may include adjustments to posture, stride length, and foot strike.
By implementing these strategies and focusing on the identified areas of improvement, Vickie Cole can continue to excel in future HYROX races and further improve her overall performance.
| Similar Athletes | |||
|---|---|---|---|
| Hartmann Bettina | 2024 Vienna - European Championship | 01:16:02 | |
| Tindall Grace | 2024 London | 01:16:48 | |
| Blankemeier Tanja | 2023 Hamburg | 01:16:39 | |
| McKenna Melissa | 2024 New York | 01:16:04 | |
| Nordén Jenni | 2024 Stockholm | 01:16:28 | |
| Gallagher Karen | 2023 Malaga | 01:16:14 | |
| Garnier Anouk | 2022 Essen | 01:16:33 | |
| Hand Julie | 2022 Manchester | 01:16:24 | |
| Arregui Celayeta Ania | 2023 Barcelona | 01:16:46 | |
| Dyer Caroline | 2024 Malaga | 01:16:55 | |
| Other Results from this athlete | ||
|---|---|---|
| 2021 London | 01:33:24 | |
| 2023 London | 01:23:00 | |
| 2023 Glasgow | 01:15:05 | |
| 2022 London | 01:21:16 | |
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
