Dive into this athlete’s performance at 2023 New York 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 685 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 Keefer Heidi'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 Keefer Heidi'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 Keefer Heidi'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 Keefer Heidi'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 08:34. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 07:29 | 59:32 to 52:03 | 87.4% |
| Sled Pull | 00:36 | 07:22 to 06:46 | 7.0% |
| Farmers Carry | 00:29 | 03:03 to 02:34 | 5.6% |
| Ski Erg | 00:00 | 05:16 to 05:16 | 0.0% |
| Sled Push | 00:00 | 03:10 to 03:10 | 0.0% |
| Burpees Broad Jump | 00:00 | 06:49 to 06:49 | 0.0% |
| Rowing | 00:00 | 05:35 to 05:35 | 0.0% |
| Sandbag Lunges | 00:00 | 05:34 to 05:34 | 0.0% |
| Wall Balls | 00:00 | 04:24 to 04:24 | 0.0% |
| Keefer Heidi | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:45 | 00:00 | 05:41 +01:04 | 00:00 +00:00 |
| Ski Erg | 05:16 | 06:45 | 05:24 -00:08 | 05:41 +01:04 |
| Running 2 | 06:55 | 12:01 | 06:15 +00:40 | 11:05 +00:56 |
| Sled Push | 03:10 | 18:56 | 03:10 +00:00 | 17:20 +01:36 |
| Running 3 | 08:32 | 22:06 | 06:38 +01:54 | 20:30 +01:36 |
| Sled Pull | 07:22 | 30:38 | 06:50 +00:32 | 27:08 +03:30 |
| Running 4 | 07:32 | 38:00 | 06:39 +00:53 | 33:58 +04:02 |
| Burpees Broad Jump | 06:49 | 45:32 | 07:54 -01:05 | 40:37 +04:55 |
| Running 5 | 07:30 | 52:21 | 06:51 +00:39 | 48:31 +03:50 |
| Rowing | 05:35 | 59:51 | 05:46 -00:11 | 55:22 +04:29 |
| Running 6 | 07:26 | 01:05:26 | 06:45 +00:41 | 01:01:08 +04:18 |
| Farmers Carry | 03:03 | 01:12:52 | 02:34 +00:29 | 01:07:53 +04:59 |
| Running 7 | 07:16 | 01:15:55 | 06:44 +00:32 | 01:10:27 +05:28 |
| Sandbag Lunges | 05:34 | 01:23:11 | 05:51 -00:17 | 01:17:11 +06:00 |
| Running 8 | 07:39 | 01:28:45 | 07:27 +00:12 | 01:23:02 +05:43 |
| Wall Balls | 04:24 | 01:36:24 | 06:21 -01:57 | 01:30:29 +05:55 |
| Roxzone | 04:56 | 01:45:37 | 08:47 -03:51 | 01:45:37 |
Heidi's overall time was 01:45:37, with a total running time of 00:59:32. Her total running time was 08:10 slower than the average for her finish time. This indicates that Heidi may need to focus on improving her overall fitness and transition time in order to improve her performance in future races.
In terms of specific segments, Heidi's best running lap was 00:06:45, which was 01:18 slower than average. This suggests that she may need to work on her speed and pacing during the running segments of the race.
To improve her performance in these segments, Heidi should focus on the following training strategies and techniques:
1. Running: Heidi should work on improving her overall running speed and pacing. This can be achieved through interval training, where she alternates between high-intensity sprints and periods of active recovery. She can also incorporate hill repeats and tempo runs into her training routine to improve her endurance and speed.
2. Strength: To improve her performance in segments such as Farmers Carry and Sled Pull, Heidi should focus on building strength in her upper body and core. Exercises such as deadlifts, shoulder presses, and planks can help improve her overall strength and stability. She can also incorporate functional training exercises such as kettlebell swings and medicine ball slams to target specific muscle groups used in these segments.
3. Transition Time: To improve her overall transition time, Heidi should practice efficient movement between exercises. This can be achieved through specific drills that focus on quick and smooth transitions, such as practicing quick transitions between different exercise stations in her training sessions.
By implementing these strategies and focusing on the identified areas of improvement, Heidi can enhance her performance in future HYROX races. It is important for her to tailor her training to address her individual strengths and weaknesses, while also considering her age group and nationality.
| Similar Athletes | |||
|---|---|---|---|
| Ariño Egea Sandra | 2023 Valencia | 01:45:56 | |
| Borowiak Melissa | 2020 Karlsruhe | 01:45:21 | |
| Bowen Kelleigh | 2024 London | 01:45:24 | |
| Lewis Rachael | 2024 Singapore National Stadium | 01:46:04 | |
| Bradley Katherine | 2024 Cape Town | 01:46:04 | |
| Stadler Linnea | 2019 Karlsruhe | 01:45:25 | |
| Chan Kit Wah Loren | 2023 Hong Kong | 01:45:48 | |
| Cravcenco Maria | 2024 Turin | 01:45:07 | |
| Scholey Stephanie | 2024 Manchester | 01:45:29 | |
| Chatwin Grace | 2024 Brisbane | 01:45:52 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Chicago | 01:46:03 | |
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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