Dive into this athlete’s performance at 2023 Glasgow 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 1000 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 Coogan Shauna'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 Coogan Shauna'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 Coogan Shauna'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 Coogan Shauna'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 06:12. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:59 | 47:32 to 43:33 | 64.2% |
| Burpees Broad Jump | 01:50 | 07:13 to 05:23 | 29.6% |
| Farmers Carry | 00:09 | 02:11 to 02:02 | 2.4% |
| Sandbag Lunges | 00:08 | 04:28 to 04:20 | 2.2% |
| Wall Balls | 00:06 | 04:15 to 04:09 | 1.6% |
| Ski Erg | 00:00 | 04:50 to 04:50 | 0.0% |
| Sled Push | 00:00 | 02:08 to 02:08 | 0.0% |
| Sled Pull | 00:00 | 04:33 to 04:33 | 0.0% |
| Rowing | 00:00 | 05:06 to 05:06 | 0.0% |
| Coogan Shauna | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:04 | 00:00 | 05:00 +00:04 | 00:00 +00:00 |
| Ski Erg | 04:50 | 05:04 | 05:03 -00:13 | 05:00 +00:04 |
| Running 2 | 05:23 | 09:54 | 05:19 +00:04 | 10:03 -00:09 |
| Sled Push | 02:08 | 15:17 | 02:37 -00:29 | 15:22 -00:05 |
| Running 3 | 05:58 | 17:25 | 05:36 +00:22 | 17:59 -00:34 |
| Sled Pull | 04:33 | 23:23 | 05:30 -00:57 | 23:35 -00:12 |
| Running 4 | 05:59 | 27:56 | 05:38 +00:21 | 29:05 -01:09 |
| Burpees Broad Jump | 07:13 | 33:55 | 05:45 +01:28 | 34:43 -00:48 |
| Running 5 | 06:11 | 41:08 | 05:46 +00:25 | 40:28 +00:40 |
| Rowing | 05:06 | 47:19 | 05:18 -00:12 | 46:14 +01:05 |
| Running 6 | 05:48 | 52:25 | 05:40 +00:08 | 51:32 +00:53 |
| Farmers Carry | 02:11 | 58:13 | 02:11 +00:00 | 57:12 +01:01 |
| Running 7 | 05:47 | 01:00:24 | 05:38 +00:09 | 59:23 +01:01 |
| Sandbag Lunges | 04:28 | 01:06:11 | 04:33 -00:05 | 01:05:01 +01:10 |
| Running 8 | 07:25 | 01:10:39 | 06:01 +01:24 | 01:09:34 +01:05 |
| Wall Balls | 04:15 | 01:18:04 | 04:43 -00:28 | 01:15:35 +02:29 |
| Roxzone | 04:40 | 01:26:50 | 06:32 -01:52 | 01:26:50 |
In terms of her splits, Shauna's total running time was 00:47:32, which was 04:23 slower than the average. This suggests that she could benefit from improving her overall fitness and transition time in order to decrease the time spent in the roxzone. Additionally, her best running lap was 00:05:04, which was 00:17 slower than the average.
To improve in the Run Total segment, Shauna should focus on improving her overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts and circuit training can help improve her endurance and speed. Additionally, practicing quick transitions between exercises during training sessions can help her decrease her roxzone time.
For the Burpees Broad Jump segment, Shauna should focus on improving her speed and efficiency in performing burpees. Incorporating exercises that target the specific muscles used in burpees, such as squat jumps and push-ups, can help improve her performance in this segment. Additionally, practicing the burpees broad jump exercise specifically during training sessions can help her improve her technique and speed.
In the Running 8 segment, Shauna should work on improving her running endurance and speed. Incorporating longer distance runs into her training routine can help improve her overall running fitness. Additionally, incorporating interval training, such as sprints or hill repeats, can help improve her speed and stamina during running segments.
For the Running 5 segment, Shauna should focus on improving her running endurance and speed. Incorporating interval training and tempo runs into her training routine can help improve her overall running fitness. Additionally, incorporating strength training exercises that target the muscles used in running, such as lunges and squats, can help improve her running performance.
To improve in the Best Lap segment, Shauna should focus on improving her speed and efficiency in running. Incorporating interval training, such as sprints or hill repeats, can help improve her speed and stamina during this segment. Additionally, practicing proper running form and technique during training sessions can help improve her overall running performance.
For the Running 3 segment, Shauna should focus on improving her running endurance and speed. Incorporating longer distance runs into her training routine can help improve her overall running fitness. Additionally, incorporating interval training and tempo runs can help improve her speed and stamina during running segments.
In the Running 4 segment, Shauna should work on improving her running endurance and speed. Incorporating interval training and tempo runs into her training routine can help improve her overall running fitness. Additionally, incorporating strength training exercises that target the muscles used in running, such as lunges and squats, can help improve her running performance.
Lastly, in the Running 1 segment, Shauna should focus on improving her running speed. Incorporating interval training, such as sprints or hill repeats, can help improve her speed and stamina during this segment. Additionally, practicing proper running form and technique during training sessions can help improve her overall running performance.
By implementing these strategies and incorporating specific training techniques and exercises to address the identified areas of improvement, Shauna can continue to enhance her performance and achieve even better results in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Mules Brooke | 2024 Perth | 01:26:50 | |
| Salisbury Anthea | 2023 London | 01:26:30 | |
| Nutz Elisa | 2018 Leipzig | 01:27:04 | |
| O'Hora Breeda | 2024 Dublin | 01:26:28 | |
| Allcock Natasha | 2024 Birmingham | 01:26:53 | |
| Johnson Nikki | 2024 Sports Direct HYROX London | 01:27:07 | |
| Van Willigenburg Sanne | 2022 Amsterdam | 01:27:07 | |
| Mcalinden Lauren | 2024 Paris | 01:27:17 | |
| Schönfeld Katharina | 2024 Frankfurt | 01:26:45 | |
| Barr Kate | 2024 Glasgow | 01:26:47 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Malaga | 01:23:38 | |
| 2023 Dublin | 01:31:53 | |
| 2024 Vienna - European Championship | 01:28:49 | |
| 2024 Paris | 01:28:20 | |
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
