Drefahl Courtney Hyrox Result

Dive into this athlete’s performance at 2023 Anaheim 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 689 similar athletes.

Performance Highlights

USA USA Flag Women 40-44 #132034 01:45:29 9th in AG | Top 56.3% 94th | Top 67.1%
+01:35
54:34
Run Total
+00:12
06:49
Avg. Lap
+00:29
06:07
Best Lap
-01:37
42:09
Workout Total
-00:12
05:16
Avg. Workout
+00:05
08:51
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 689 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 689 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Drefahl Courtney'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 Drefahl Courtney'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 689 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 Drefahl Courtney'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 Drefahl Courtney'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 04:53. Check the detail of the improvement plan below.

02:47 Potential Improvement 57.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 02:47 54:34 to 51:47 57.0%
Sled Pull 00:56 07:39 to 06:43 19.1%
Sled Push 00:40 03:50 to 03:10 13.7%
Rowing 00:29 06:11 to 05:42 9.9%
Ski Erg 00:01 05:25 to 05:24 0.3%
Burpees Broad Jump 00:00 07:09 to 07:09 0.0%
Farmers Carry 00:00 02:22 to 02:22 0.0%
Sandbag Lunges 00:00 05:22 to 05:22 0.0%
Wall Balls 00:00 04:11 to 04:11 0.0%

Splits Time

Drefahl Courtney Perfect Race
Splits Total Average Total
Running 1 06:07 00:00 05:44 +00:23 00:00 +00:00
Ski Erg 05:25 06:07 05:24 +00:01 05:44 +00:23
Running 2 06:35 11:32 06:13 +00:22 11:08 +00:24
Sled Push 03:50 18:07 03:10 +00:40 17:21 +00:46
Running 3 06:52 21:57 06:37 +00:15 20:31 +01:26
Sled Pull 07:39 28:49 06:48 +00:51 27:08 +01:41
Running 4 06:25 36:28 06:39 -00:14 33:56 +02:32
Burpees Broad Jump 07:09 42:53 07:52 -00:43 40:35 +02:18
Running 5 07:02 50:02 06:51 +00:11 48:27 +01:35
Rowing 06:11 57:04 05:46 +00:25 55:18 +01:46
Running 6 06:42 01:03:15 06:45 -00:03 01:01:04 +02:11
Farmers Carry 02:22 01:09:57 02:34 -00:12 01:07:49 +02:08
Running 7 07:09 01:12:19 06:44 +00:25 01:10:23 +01:56
Sandbag Lunges 05:22 01:19:28 05:50 -00:28 01:17:07 +02:21
Running 8 07:45 01:24:50 07:24 +00:21 01:22:57 +01:53
Wall Balls 04:11 01:32:35 06:22 -02:11 01:30:21 +02:14
Roxzone 08:51 01:45:29 08:46 +00:05 01:45:29
Based on 689 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Courtney Drefahl had a strong performance in the 2023 Anaheim Hyrox race, finishing with an overall rank of 94 out of 433 athletes, placing her in the top 21%. In her age group (40-44), she placed 9th out of 69 athletes, placing her in the top 13%. Her overall time was 01:45:29, with a total running time of 00:54:34, which was 03:30 slower than the average for her finish time.

In terms of running performance, Courtney's total running time was slower than average, indicating that she may need to focus on improving her running ability. However, it is worth noting that her best running lap was 00:06:07, which was only 00:40 slower than average. This suggests that she has the potential to improve her running performance with targeted training.

Segments to Improve


Based on the splits analysis, the segments where Courtney lost the most time were the Run Total, Best Lap, Running 1, Sled Pull, Rowing, Running 7, Running 2, Sled Push, and Roxzone. These segments should be the focus of her training to improve her overall performance.

To improve her running performance, Courtney should incorporate specific exercises and drills to build her running endurance and speed. She can include interval training, hill sprints, and tempo runs to improve her overall running fitness. Additionally, focusing on proper running form and technique can also help her become more efficient and improve her times.

For the Sled Pull and Sled Push segments, Courtney should work on building strength and power in her legs and upper body. She can incorporate exercises such as squats, deadlifts, lunges, and push-ups to target these muscle groups. Additionally, practicing proper technique and form for these movements will help her perform more efficiently during the race.

In the Rowing segment, Courtney can improve her performance by working on her rowing technique and building upper body strength. Incorporating rowing machine workouts into her training routine will help improve her rowing efficiency and overall performance in this segment.

The Roxzone segment, which indicates the time spent between exercise zones, was slower than average for Courtney. To improve this segment, she should focus on improving her overall fitness and transition time. This can be achieved by incorporating high-intensity interval training (HIIT) workouts and practicing quick transitions between exercises in her training routine.

Strategies


During the race, Courtney should focus on pacing herself properly to avoid exhaustion and burnout in the later stages. It is important for her to maintain a consistent pace throughout the race to optimize her overall performance.

She should also ensure she is properly fueled and hydrated before and during the race to maintain energy levels and prevent fatigue. Incorporating a nutrition plan and staying properly hydrated will help her perform at her best.

Additionally, Courtney should familiarize herself with the race course and identify areas where she can gain or lose time. By strategizing her approach to each segment, she can optimize her performance and make up time in areas where she may be stronger.

Overall, with targeted training and strategic race planning, Courtney has the potential to further improve her performance in future Hyrox races. By focusing on her areas of improvement and implementing the suggested training strategies and techniques, she can continue to excel in her age group and achieve even better results.

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
Tilley Nicola 2023 Dublin 01:45:22
van der Stelt Wieteke 2024 Rimini 01:45:25
Assady Chenal 2024 Anaheim 01:45:57
Read Sophie 2024 Manchester 01:45:07
Prieto Mélissa 2024 Marseille 01:45:34
Ang Celeste 2023 Singapore 01:45:35
Zareba Hattie 2024 Manchester 01:45:25
Wilkinson Adele 2024 Stockholm 01:45:14
Kibble Vanessa 2024 London 01:45:42
Josephs Ashton 2023 London 01:45:18

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Houston 02:00:33
2022 Dallas 01:58:06
2024 Houston 01:34:02
2023 Dallas 01:43:53
2024 Dallas 01:39:32

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