Dive into this athlete’s performance at 2023 Milan 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 234 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 Grech Emma'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 Grech Emma'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 Grech Emma'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 Grech Emma'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 04:52. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Push | 02:51 | 05:54 to 03:03 | 58.6% |
| Farmers Carry | 01:08 | 03:12 to 02:04 | 23.3% |
| Burpees Broad Jump | 00:24 | 04:21 to 03:57 | 8.2% |
| Run Total | 00:15 | 37:06 to 36:51 | 5.1% |
| Sled Pull | 00:14 | 05:12 to 04:58 | 4.8% |
| Ski Erg | 00:00 | 04:28 to 04:28 | 0.0% |
| Rowing | 00:00 | 04:35 to 04:35 | 0.0% |
| Sandbag Lunges | 00:00 | 03:40 to 03:40 | 0.0% |
| Wall Balls | 00:00 | 03:59 to 03:59 | 0.0% |
| Grech Emma | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:24 | 00:00 | 04:15 +00:09 | 00:00 +00:00 |
| Ski Erg | 04:28 | 04:24 | 04:38 -00:10 | 04:15 +00:09 |
| Running 2 | 04:27 | 08:52 | 04:31 -00:04 | 08:53 -00:01 |
| Sled Push | 05:54 | 13:19 | 03:30 +02:24 | 13:24 -00:05 |
| Running 3 | 04:30 | 19:13 | 04:48 -00:18 | 16:54 +02:19 |
| Sled Pull | 05:12 | 23:43 | 05:30 -00:18 | 21:42 +02:01 |
| Running 4 | 04:34 | 28:55 | 04:50 -00:16 | 27:12 +01:43 |
| Burpees Broad Jump | 04:21 | 33:29 | 04:21 +00:00 | 32:02 +01:27 |
| Running 5 | 04:44 | 37:50 | 04:54 -00:10 | 36:23 +01:27 |
| Rowing | 04:35 | 42:34 | 04:50 -00:15 | 41:17 +01:17 |
| Running 6 | 04:41 | 47:09 | 04:50 -00:09 | 46:07 +01:02 |
| Farmers Carry | 03:12 | 51:50 | 02:16 +00:56 | 50:57 +00:53 |
| Running 7 | 04:38 | 55:02 | 04:53 -00:15 | 53:13 +01:49 |
| Sandbag Lunges | 03:40 | 59:40 | 04:23 -00:43 | 58:06 +01:34 |
| Running 8 | 05:13 | 01:03:20 | 05:07 +00:06 | 01:02:29 +00:51 |
| Wall Balls | 03:59 | 01:08:33 | 05:23 -01:24 | 01:07:36 +00:57 |
| Roxzone | 05:36 | 01:17:59 | 05:00 +00:36 | 01:17:59 |
For the Sled Push, Emma should work on increasing her strength and power. Incorporating exercises such as squats, deadlifts, and lunges into her training routine will help improve her lower body strength, which is crucial for pushing the sled. Additionally, practicing the sled push specifically, with a focus on explosiveness and technique, will help her become more efficient in this segment.
In the Farmers Carry, Emma should focus on improving her grip strength and endurance. Exercises such as farmer's walks, dead hangs, and grip strengtheners can help build her grip strength. She should also work on her overall endurance through cardiovascular exercises like running or rowing, as well as specific training drills that mimic the demands of the Farmers Carry.
To improve her performance in the Roxzone, Emma should focus on improving her overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts into her training routine will help improve her cardiovascular fitness and ability to recover quickly between exercises. Additionally, practicing transitions between exercises and minimizing rest time will help her become more efficient in the Roxzone.
Additionally, Emma should consider her profile as a runner and tailor her training accordingly. Since her total running time was faster than average, she should continue to prioritize running in her training routine. Incorporating interval training, hill sprints, and tempo runs will help her improve her running speed and endurance.
Overall, Emma should continue to focus on building her overall fitness, improving her transition time, and maintaining a balanced training routine that addresses both strength and running. By implementing these strategies and techniques, she can further enhance her performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Brown Jessica | 2024 Fort Lauderdale | 01:18:21 | |
| Miles Leanne | 2024 Dubai | 01:17:59 | |
| Sierant Agnes | 2023 World Championships Manchester | 01:17:56 | |
| Palmer Marissa | 2023 Houston | 01:17:59 | |
| Conti Federica | 2024 Melbourne | 01:17:35 | |
| Gutierrez Bernie | 2022 New York | 01:17:41 | |
| Valentine Nicola | 2023 London | 01:17:39 | |
| Dinjens Saskia | 2023 Köln | 01:17:49 | |
| Ekstrand Beatrice | 2024 Stockholm | 01:17:31 | |
| Chrzanowska Sylwia | 2024 Poznan | 01:17:34 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Rimini | 01:18:14 | |
| 2024 Milan | 01:28:53 | |
| 2024 World Championships Nice | 01:16:32 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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