Season 23/24 2023 Dallas (872) HYROX (703) Women (267) Forte Nicki

Forte Nicki Hyrox Result

Dive into this athlete’s performance at 2023 Dallas 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

USA USA Flag Women 40-44 #152017 01:25:10 17th in AG | Top 39.5% 82nd | Top 30.7%
+00:24
44:20
Run Total
+00:03
05:32
Avg. Lap
-00:07
04:44
Best Lap
+00:34
35:30
Workout Total
+00:04
04:26
Avg. Workout
-00:56
05:24
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 Forte Nicki'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 Forte Nicki'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 Forte Nicki'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 Forte Nicki'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 05:04. Check the detail of the improvement plan below.

01:55 Potential Improvement 37.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sled Pull 01:55 06:51 to 04:56 37.8%
Run Total 01:33 44:20 to 42:47 30.6%
Sled Push 00:32 02:53 to 02:21 10.5%
Burpees Broad Jump 00:26 05:39 to 05:13 8.6%
Sandbag Lunges 00:25 04:38 to 04:13 8.2%
Rowing 00:13 05:21 to 05:08 4.3%
Ski Erg 00:00 04:48 to 04:48 0.0%
Farmers Carry 00:00 01:52 to 01:52 0.0%
Wall Balls 00:00 03:28 to 03:28 0.0%

Splits Time

Forte Nicki Perfect Race
Splits Total Average Total
Running 1 04:44 00:00 04:57 -00:13 00:00 +00:00
Ski Erg 04:48 04:44 05:00 -00:12 04:57 -00:13
Running 2 05:12 09:32 05:16 -00:04 09:57 -00:25
Sled Push 02:53 14:44 02:36 +00:17 15:13 -00:29
Running 3 05:38 17:37 05:30 +00:08 17:49 -00:12
Sled Pull 06:51 23:15 05:23 +01:28 23:19 -00:04
Running 4 05:39 30:06 05:32 +00:07 28:42 +01:24
Burpees Broad Jump 05:39 35:45 05:35 +00:04 34:14 +01:31
Running 5 05:45 41:24 05:40 +00:05 39:49 +01:35
Rowing 05:21 47:09 05:16 +00:05 45:29 +01:40
Running 6 05:35 52:30 05:34 +00:01 50:45 +01:45
Farmers Carry 01:52 58:05 02:10 -00:18 56:19 +01:46
Running 7 05:42 59:57 05:31 +00:11 58:29 +01:28
Sandbag Lunges 04:38 01:05:39 04:27 +00:11 01:04:00 +01:39
Running 8 06:08 01:10:17 05:54 +00:14 01:08:27 +01:50
Wall Balls 03:28 01:16:25 04:29 -01:01 01:14:21 +02:04
Roxzone 05:24 01:25:10 06:20 -00:56 01:25:10
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Nicki Forte performed well in the 2023 Dallas Hyrox race, finishing in the top 11% of all 703 athletes and in the top 14% of her age group (40-44). Her overall time of 01:25:10 is commendable. However, there are areas where she can improve to further enhance her performance.

Based on the splits analysis, Nicki's overall running time of 00:44:20 is 01:19 slower than the average. This indicates that she could benefit from improving her running fitness. Additionally, her time in the Sled Pull and Burpees Broad Jump segments was noticeably slower than average.

Segments to Improve


1. Running Total:
Nicki's overall running time was slower than average. To improve this segment, she should focus on enhancing her running endurance and speed. Incorporating interval training, tempo runs, and hill sprints into her training routine can help her build her running fitness. Additionally, she should work on her running form and technique to optimize efficiency and reduce energy expenditure.

2. Sled Pull:
Nicki's time in the Sled Pull segment was 01:16 slower than average. To improve this segment, she should focus on building her lower body and upper body strength. Exercises such as squats, deadlifts, lunges, and rows can help her develop the necessary strength for the Sled Pull. Additionally, she should practice proper sled pulling technique to maximize her efficiency and minimize time spent on this segment.

3. Burpees Broad Jump:
Nicki's time in the Burpees Broad Jump segment was 00:21 slower than average. To improve this segment, she should focus on improving her explosive power and agility. Plyometric exercises such as box jumps, burpees, and broad jumps can help her develop the necessary power and agility for this segment. Additionally, she should practice efficient burpee and broad jump techniques to minimize time spent on each repetition.

Strategies


1. Pacing:
Nicki should aim for a consistent and sustainable pace throughout the race. Going out too fast can lead to early fatigue, while starting too slow can result in wasted time. By finding a balance between speed and endurance, she can optimize her overall performance.

2. Transition Efficiency:
Nicki should work on improving her transition time between segments. The Roxzone time of 00:05:24 was 00:42 faster than average, indicating that she performed well in this aspect. However, further improvement can be made by practicing quick and efficient transitions during training sessions.

3. Mental Preparation:
Nicki should focus on mental preparation to maintain focus and motivation throughout the race. Setting clear goals, visualizing success, and practicing positive self-talk can help her stay mentally strong and push through any physical challenges that may arise during the race.

In conclusion, Nicki Forte had a solid performance in the 2023 Dallas Hyrox race. By focusing on improving her running fitness, strength, and efficiency in specific segments, she can further enhance her performance. Incorporating specific training strategies and techniques, such as interval training, strength exercises, and plyometrics, can help her address her areas of improvement. Additionally, implementing race strategies such as pacing, efficient transitions, and mental preparation can contribute to her overall success in future races.

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
Dunstan Jennifer 2023 London 01:25:00
Furey Emily 2023 London 01:24:40
Lee Michelle 2024 Melbourne 01:24:45
Raschke Annette 2024 Hamburg 01:25:32
Toothill Anna 2023 London 01:25:36
Torres Vanessa 2023 New York 01:25:39
Houston Claire 2023 Birmingham 01:25:05
Sanromán María 2024 Madrid 01:25:04
Tsang Lena 2022 Hong Kong 01:25:15
Pulzato Verdiana 2024 Rimini 01:25:27

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Dallas 01:25:23
2024 Houston 01:19:56
2024 Dallas 01:40:40

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