Lockwood Sarah Hyrox Result

Dive into this athlete’s performance at 2024 Birmingham 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 781 similar athletes.

Performance Highlights

GBR GBR Flag Women 25-29 #142028 01:42:38 191st in AG | Top 73.7% 986th | Top 70.2%
-00:44
51:10
Run Total
-00:03
06:24
Avg. Lap
+00:26
06:03
Best Lap
-00:03
42:32
Workout Total
+00:00
05:19
Avg. Workout
+00:40
09:00
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 781 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 781 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Lockwood Sarah'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 Lockwood Sarah'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 781 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 Lockwood Sarah'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 Lockwood Sarah'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 02:51. Check the detail of the improvement plan below.

01:12 Potential Improvement 42.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 01:12 07:04 to 05:52 42.1%
Burpees Broad Jump 00:37 07:54 to 07:17 21.6%
Rowing 00:31 06:09 to 05:38 18.1%
Run Total 00:25 51:10 to 50:45 14.6%
Sled Push 00:03 03:08 to 03:05 1.8%
Sandbag Lunges 00:03 05:35 to 05:32 1.8%
Ski Erg 00:00 04:47 to 04:47 0.0%
Sled Pull 00:00 06:05 to 06:05 0.0%
Farmers Carry 00:00 01:50 to 01:50 0.0%

Splits Time

Lockwood Sarah Perfect Race
Splits Total Average Total
Running 1 05:59 00:00 05:34 +00:25 00:00 +00:00
Ski Erg 04:47 05:59 05:20 -00:33 05:34 +00:25
Running 2 07:48 10:46 06:07 +01:41 10:54 -00:08
Sled Push 03:08 18:34 03:08 +00:00 17:01 +01:33
Running 3 06:03 21:42 06:28 -00:25 20:09 +01:33
Sled Pull 06:05 27:45 06:40 -00:35 26:37 +01:08
Running 4 06:07 33:50 06:31 -00:24 33:17 +00:33
Burpees Broad Jump 07:54 39:57 07:30 +00:24 39:48 +00:09
Running 5 06:32 47:51 06:42 -00:10 47:18 +00:33
Rowing 06:09 54:23 05:40 +00:29 54:00 +00:23
Running 6 06:04 01:00:32 06:34 -00:30 59:40 +00:52
Farmers Carry 01:50 01:06:36 02:31 -00:41 01:06:14 +00:22
Running 7 06:07 01:08:26 06:33 -00:26 01:08:45 -00:19
Sandbag Lunges 05:35 01:14:33 05:41 -00:06 01:15:18 -00:45
Running 8 06:34 01:20:08 07:14 -00:40 01:20:59 -00:51
Wall Balls 07:04 01:26:42 06:05 +00:59 01:28:13 -01:31
Roxzone 09:00 01:42:38 08:20 +00:40 01:42:38
Based on 781 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Sarah Lockwood demonstrated a commendable performance in the 2024 Birmingham HYROX race. She ranked in the top 24% of all participants and in the top 28% in her age group. This is a significant achievement considering there were 4107 athletes in total. Sarah's total running time was 00:51:10, which is 01:14 faster than the average, indicating that she has a strong running profile. However, her pacing may need some fine-tuning as she started slower than average in the first running segment but improved in the later segments.

Segments to Improve:

  • Wall Balls: This was Sarah's most challenging segment, with her time being 01:23 slower than average. To improve her performance in this area, she may benefit from incorporating more lower body and core strength training into her routine. Squats, lunges, and kettlebell swings can be particularly beneficial for enhancing power and endurance in these muscle groups. Additionally, practicing the wall ball exercise itself can help her become more efficient and faster in this movement.
  • Roxzone: Sarah's Roxzone time was slower than average, suggesting that she may have taken longer to recover or transition between exercises. To address this, she could work on improving her overall fitness level and transition times. Incorporating high-intensity interval training (HIIT) into her routine can help boost her cardiovascular fitness, while practicing transitions between different exercises can help her become more efficient.
  • Burpees Broad Jump: Sarah was slower than average in this segment. This exercise requires a combination of strength, power, and coordination. To improve her performance, Sarah could include more plyometric exercises in her training to increase her power. Additionally, practicing the burpee broad jump movement itself can improve her form and efficiency.
  • Rowing: Sarah's rowing time was slower than average. She could benefit from specific rowing drills to improve her technique and power. Full body exercises like deadlifts and pull-ups may help to enhance the strength needed for rowing. It's also important to practice the rowing movement to ensure proper form and increase efficiency.

Race Strategies:

Improving pacing strategy might be beneficial for Sarah. She started slower than average in the first running segment, which may have left her playing catch-up in later segments. Starting at a more controlled pace could help her maintain a more consistent performance throughout the race. Additionally, focusing on the transitions between exercises (Roxzone) can help reduce downtime and improve overall performance. Lastly, incorporating more strength training into her routine can help balance her strong running abilities with improved performance in the strength-based exercises.

Similar Athletes
Makowiec Paulina 2024 Katowice 01:42:29
Anderson Bailey 2021 Chicago 01:42:14
Matlock Erin 2024 Sports Direct HYROX London 01:42:55
Brageot Samantha 2024 Bordeaux 01:42:08
Dowling Suzanne 2024 Dublin 01:42:19
Bortel Annica 2018 Hamburg 01:43:06
Humphreys Kaitlin 2023 Los Angeles 01:42:43
Herring Karen 2024 Birmingham 01:43:07
柯 春彦 2024 Beijing 01:42:58
Johnson Shelley 2020 Chicago 01:43:02

Measure Your Performance Against Top Athletes

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