Elliott Lucy Hyrox Result

Dive into this athlete’s performance at 2024 Karlsruhe 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 30-34 #181020 01:36:14 62nd in AG | Top 79.5% 232nd | Top 68.6%
+03:58
52:37
Run Total
+00:31
06:35
Avg. Lap
-01:09
04:11
Best Lap
-03:13
36:46
Workout Total
-00:24
04:35
Avg. Workout
-00:42
06:55
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 Elliott Lucy'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 Elliott Lucy'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 Elliott Lucy'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 Elliott Lucy'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 06:47. Check the detail of the improvement plan below.

04:47 Potential Improvement 70.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 04:47 52:37 to 47:50 70.5%
Burpees Broad Jump 01:33 08:03 to 06:30 22.9%
Sled Pull 00:27 06:21 to 05:54 6.6%
Ski Erg 00:00 04:54 to 04:54 0.0%
Sled Push 00:00 02:17 to 02:17 0.0%
Rowing 00:00 05:27 to 05:27 0.0%
Farmers Carry 00:00 01:59 to 01:59 0.0%
Sandbag Lunges 00:00 03:46 to 03:46 0.0%
Wall Balls 00:00 03:59 to 03:59 0.0%

Splits Time

Elliott Lucy Perfect Race
Splits Total Average Total
Running 1 04:11 00:00 05:26 -01:15 00:00 +00:00
Ski Erg 04:54 04:11 05:15 -00:21 05:26 -01:15
Running 2 06:21 09:05 05:46 +00:35 10:41 -01:36
Sled Push 02:17 15:26 02:55 -00:38 16:27 -01:01
Running 3 06:57 17:43 06:05 +00:52 19:22 -01:39
Sled Pull 06:21 24:40 06:14 +00:07 25:27 -00:47
Running 4 06:53 31:01 06:06 +00:47 31:41 -00:40
Burpees Broad Jump 08:03 37:54 06:53 +01:10 37:47 +00:07
Running 5 07:12 45:57 06:16 +00:56 44:40 +01:17
Rowing 05:27 53:09 05:31 -00:04 50:56 +02:13
Running 6 06:58 58:36 06:09 +00:49 56:27 +02:09
Farmers Carry 01:59 01:05:34 02:25 -00:26 01:02:36 +02:58
Running 7 06:46 01:07:33 06:09 +00:37 01:05:01 +02:32
Sandbag Lunges 03:46 01:14:19 05:15 -01:29 01:11:10 +03:09
Running 8 07:23 01:18:05 06:41 +00:42 01:16:25 +01:40
Wall Balls 03:59 01:25:28 05:31 -01:32 01:23:06 +02:22
Roxzone 06:55 01:36:14 07:37 -00:42 01:36:14
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Lucy Elliott showcased a commendable performance in the 2024 Karlsruhe HYROX event, securing a top position within the top 21% of all athletes and top 22% within her age group. Her performance indicates a balanced profile with a slight inclination towards strength-based challenges, as evidenced by faster-than-average times in the Sled Push, Farmers Carry, Sandbag Lunges, and Wall Balls. However, her total running time being slower than average suggests room for improvement in her running efficiency and endurance. Lucy started the race with an impressive pace in Running 1 but demonstrated a gradual decrease in running performance in subsequent segments. This pacing strategy indicates a potential misjudgment of her running capability or an overexertion in the initial stages, leading to slower times in later runs. The Roxzone time being faster than average suggests efficient transitions, but there's scope to enhance overall fitness to minimize rest and improve transition times further.

Segments to Improve:

  • Total Running Time: With running segments consistently slower than average post-Running 1, focusing on endurance and pacing strategies is crucial. Interval training, such as 400 to 800-meter repeats at a pace faster than race pace, can help improve VO2 max and lactate threshold. Long, slow runs should also be incorporated to build endurance. Practicing negative splits during training runs, where each split is faster than the previous, can help in managing race-day pacing more effectively.
  • Burpees Broad Jump: This segment showed significant room for improvement. Enhancing explosive strength and efficiency in burpees can be achieved through plyometric exercises such as box jumps, squat jumps, and burpee variations focusing on minimizing ground contact time. Practicing the broad jump technique, focusing on optimal takeoff and landing mechanics, will also contribute to better performance in this segment.
  • Sled Pull: A slight slowdown indicates the need for stronger posterior chain muscles. Incorporating exercises like deadlifts, kettlebell swings, and sled drags can build the necessary strength. Emphasizing technique, especially maintaining a low, powerful stance while pulling, will also improve efficiency in this segment.
  • Roxzone: Despite faster-than-average transition times, further improvement in overall fitness will reduce the need for rest. Functional circuit training, simulating race conditions with minimal rest between exercises, can enhance recovery and transition efficiency.

Race Strategies:

  • Start Conservatively: Given the tendency to start fast and slow down, adopting a more conservative start will help conserve energy for a stronger finish. Practicing pacing strategies during training, with a focus on maintaining a consistent effort throughout, will be beneficial.
  • Active Recovery: Incorporate active recovery techniques during transitions and slower segments. Techniques such as deep breathing, dynamic stretching, or even a brief shakeout jog can help maintain muscle readiness without significant energy expenditure.
  • Segment Focus: Prior to the race, identify segments where time can be gained or is crucial to maintain pace. Tailor training to these segments, developing a race-day plan that allocates effort and intensity strategically across these areas.
  • Transitions: Further reduce Roxzone time by practicing quick transitions between exercises during training. This can include setting up mock transition zones or timing transitions during workouts to improve efficiency and reduce overall race time.

By addressing these areas of improvement and implementing targeted training strategies, Lucy Elliott can look forward to enhancing her performance in future HYROX races, potentially achieving even higher ranks and better overall times.

Similar Athletes
Daz Huelamo Cristina 2023 Madrid 01:36:15
Savage Kelly 2023 Manchester 01:36:11
Roß Sonja 2022 Essen 01:36:26
Czimboli Rodica 2019 Wien 01:36:08
Varga Veronika 2023 Rimini 01:36:30
Le Amal 2024 Brisbane 01:36:20
Hitchcock Caroline 2024 London 01:36:36
Forster Jovana 2023 Wien 01:36:01
Eckersley Bek 2024 Brisbane 01:36:30
Alintissar Noemie 2024 Singapore National Stadium 01:36:37

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