Season 23/24 2024 Copenhagen (1246) HYROX (1014) Women (328) Simpson Sarah

Simpson Sarah Hyrox Result

Dive into this athlete’s performance at 2024 Copenhagen 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.

Performance Highlights

GBR GBR Flag Women 40-44 #182037 01:27:00 20th in AG | Top 50.0% 164th | Top 50.0%
-03:38
40:58
Run Total
-00:28
05:07
Avg. Lap
-00:16
04:39
Best Lap
+03:39
39:25
Workout Total
+00:27
04:55
Avg. Workout
+00:09
06:42
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 1000 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 1000 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Simpson 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 Simpson 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 1000 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 Simpson 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 Simpson 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 05:42. Check the detail of the improvement plan below.

02:28 Potential Improvement 43.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sled Pull 02:28 07:34 to 05:06 43.3%
Sled Push 01:04 03:30 to 02:26 18.7%
Farmers Carry 00:36 02:39 to 02:03 10.5%
Burpees Broad Jump 00:30 05:56 to 05:26 8.8%
Sandbag Lunges 00:26 04:48 to 04:22 7.6%
Ski Erg 00:25 05:22 to 04:57 7.3%
Rowing 00:09 05:21 to 05:12 2.6%
Wall Balls 00:04 04:15 to 04:11 1.2%
Run Total 00:00 40:58 to 40:58 0.0%

Splits Time

Simpson Sarah Perfect Race
Splits Total Average Total
Running 1 05:37 00:00 05:02 +00:35 00:00 +00:00
Ski Erg 05:22 05:37 05:03 +00:19 05:02 +00:35
Running 2 06:31 10:59 05:19 +01:12 10:05 +00:54
Sled Push 03:30 17:30 02:38 +00:52 15:24 +02:06
Running 3 04:39 21:00 05:36 -00:57 18:02 +02:58
Sled Pull 07:34 25:39 05:30 +02:04 23:38 +02:01
Running 4 04:46 33:13 05:38 -00:52 29:08 +04:05
Burpees Broad Jump 05:56 37:59 05:47 +00:09 34:46 +03:13
Running 5 04:47 43:55 05:46 -00:59 40:33 +03:22
Rowing 05:21 48:42 05:18 +00:03 46:19 +02:23
Running 6 04:44 54:03 05:40 -00:56 51:37 +02:26
Farmers Carry 02:39 58:47 02:11 +00:28 57:17 +01:30
Running 7 04:39 01:01:26 05:38 -00:59 59:28 +01:58
Sandbag Lunges 04:48 01:06:05 04:35 +00:13 01:05:06 +00:59
Running 8 05:18 01:10:53 06:02 -00:44 01:09:41 +01:12
Wall Balls 04:15 01:16:11 04:44 -00:29 01:15:43 +00:28
Roxzone 06:42 01:27:00 06:33 +00:09 01:27:00
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Sarah Simpson showed a commendable performance in the 2024 Copenhagen HYROX race, finishing within the top 16% of all athletes and the top 14% in her age group. This achievement highlights her competitive edge and fitness level. Analyzing her overall time and splits, it's evident that Sarah has a strong running profile, finishing the total running time 04:16 faster than average. However, her performance in strength-based exercises and transitions (Roxzone) indicates areas for improvement. Sarah's pacing strategy appears to start slower in her initial runs but significantly improves in later segments, suggesting a conservative start that might affect her early strength exercise performance.

Segments to Improve:

  • Sled Pull: Sarah's performance in the sled pull was significantly below average, indicating a need for specific strength training. Focusing on posterior chain exercises such as deadlifts, hip thrusts, and pulling exercises like seated cable rows and pull-ups can improve her pulling strength and endurance. Incorporating sled drag drills twice a week, progressively increasing weight and distance, can directly translate to better sled pull performance.
  • Roxzone: The slower Roxzone time suggests Sarah could benefit from improving her overall fitness and transition efficiency. Including circuit training with minimal rest between exercises can enhance her ability to recover quickly. Practicing transitions between running and strength exercises can also reduce Roxzone time, focusing on quick changes and maintaining an elevated heart rate.
  • Sled Push: Similar to the sled pull, the sled push segment was below average. Strengthening the quadriceps, glutes, and calves through squats, lunges, and leg press exercises can help. Additionally, incorporating sled push drills, with emphasis on explosive starts and maintaining momentum, will aid in performance. Technique adjustments, such as leaning forward and driving through the balls of the feet, should be emphasized.
  • Burpees Broad Jump: This segment indicates a need for improvement in plyometric strength and endurance. Plyometric exercises, including box jumps, broad jumps, and plyo push-ups, can enhance explosive power and stamina. Integrating burpees with broad jumps into regular training, focusing on minimizing ground contact time and maintaining rhythm, will help improve performance in this area.

Race Strategies:

  • Start Stronger: Considering Sarah's ability to finish runs stronger than she starts, adjusting her pacing strategy to start slightly faster could prevent early time losses. This doesn't mean going all out from the start but finding a balance that allows her to maintain a more consistent pace throughout the race.
  • Strength Before Race: Given the identified areas of improvement, focusing on strength training, particularly exercises mimicking race segments, can enhance Sarah's overall performance. This includes incorporating more sled work, plyometrics, and strength circuits in the months leading up to the race.
  • Focus on Transitions: Reducing time in the Roxzone is crucial. Practicing quick transitions between running and exercises in training sessions can help Sarah minimize downtime. This includes setting up mock transitions during workouts to simulate race conditions.
  • Recovery and Nutrition: Given the demand of improving both strength and endurance, prioritizing recovery and nutrition will be crucial for Sarah. Implementing a recovery routine that includes adequate sleep, hydration, and nutrient-dense foods will support her training and race day performance.

By addressing these specific areas with targeted training and strategies, Sarah Simpson can look forward to improved performances in future HYROX events, potentially achieving even higher ranks both overall and within her age group.

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
wild melanie 2024 Frankfurt 01:26:42
Gullo Natalie 2024 Sydney 01:27:27
Kittelmann Clara 2019 Hannover 01:26:32
Smart Grace 2024 Copenhagen 01:26:38
Barro Y Kooger Santana 2024 Amsterdam 01:26:59
Lum Nicole 2023 Singapore 01:26:56
Rietvelt Marjolein 2024 Amsterdam 01:27:30
Biasi Andrea 2024 Stockholm 01:26:36
Bayliss Lucinda 2023 London 01:26:58
Terlau Marina 2023 Hannover 01:27:29

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Malaga 01:27:00
2023 Dublin 01:37:25
2023 Manchester 01:40:27
2024 Birmingham 01:24:50
2024 Glasgow 01:31:19

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