Backwell Alice Hyrox Result

Dive into this athlete’s performance at 2024 Köln 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 293 similar athletes.

Compare With Another Athlete

Performance Highlights

AUS Flag Backwell Alice Woman Women 30-34 #193005 01:10:31 6th in AG | Top 5.4% 20th | Top 4.1%
+01:01
37:37
Run Total
+00:08
04:42
Avg. Lap
+00:15
04:20
Best Lap
-00:20
28:58
Workout Total
-00:02
03:37
Avg. Workout
-00:38
04:00
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.

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The chart has 1 Y axis displaying values. Data ranges from 1 to 44.
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The chart has 1 Y axis displaying values. Data ranges from 1 to 35.
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Percentile based on all the athletes who competed in Hyrox Women

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

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The chart has 1 Y axis displaying values. Data ranges from 245 to 307.
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Based on 293 athletes with similar finish time in Hyrox Women

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

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The chart has 1 Y axis displaying values. Data ranges from 108 to 300.
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Based on 293 athletes with similar finish time in Hyrox Women

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -61 to 107.
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Based on 293 athletes with similar finish time in Hyrox Women

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4231 to 5322.
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Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 91 to 830.
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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 his 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 04:16. Check the detail of the improvement plan below.

01:20 Potential Improvement 31.3% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 1500 to 3600.
The chart has 1 Y axis displaying values. Data ranges from 1 to 1305.
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Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Focus During Training
Run Total 01:20 (From 37:37 to 36:17) 31.3%
Sled Pull 00:42 (From 04:31 to 03:49) 16.4%
Sandbag Lunges 00:38 (From 03:53 to 03:15) 14.8%
Ski Erg 00:29 (From 05:00 to 04:31) 11.3%
Sled Push 00:28 (From 02:14 to 01:46) 10.9%
Rowing 00:14 (From 04:58 to 04:44) 5.5%
Farmers Carry 00:13 (From 01:51 to 01:38) 5.1%
BBJ 00:12 (From 03:57 to 03:45) 4.7%
Wall Balls 00:00 (From 02:34 to 02:34) 0.0%

Splits Time

Backwell Alice Perfect Race
Splits Total Average Total
Running 1 05:01 00:00 04:07 +00:54 00:00 +00:00
Ski Erg 05:00 05:01 04:43 +00:17 04:07 +00:54
Running 2 04:26 10:01 04:25 +00:01 08:50 +01:11
Sled Push 02:14 14:27 02:12 +00:02 13:15 +01:12
Running 3 04:43 16:41 04:37 +00:06 15:27 +01:14
Sled Pull 04:31 21:24 04:23 +00:08 20:04 +01:20
Running 4 04:38 25:55 04:36 +00:02 24:27 +01:28
Burpees Broad Jump 03:57 30:33 04:10 -00:13 29:03 +01:30
Running 5 04:39 34:30 04:44 -00:05 33:13 +01:17
Rowing 04:58 39:09 04:55 +00:03 37:57 +01:12
Running 6 04:47 44:07 04:39 +00:08 42:52 +01:15
Farmers Carry 01:51 48:54 01:48 +00:03 47:31 +01:23
Running 7 04:20 50:45 04:38 -00:18 49:19 +01:26
Sandbag Lunges 03:53 55:05 03:32 +00:21 53:57 +01:08
Running 8 05:07 58:58 04:49 +00:18 57:29 +01:29
Wall Balls 02:34 01:04:05 03:35 -01:01 01:02:18 +01:47
Roxzone 04:00 01:10:31 04:38 -00:38 01:10:31
Based on 293 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Alice Backwell's performance in the 2024 Köln HYROX race places her impressively within the top echelons of her age group and overall participants, highlighting her formidable athletic capabilities. Her overall time of 01:10:31 showcases a well-rounded athlete, capable of both strength and endurance. However, her total running time, being slightly slower than average, suggests a stronger inclination towards strength-based events. This is further evidenced by exceptional performances in strength-focused segments like the Wall Balls and Burpees Broad Jump, where she significantly outpaced the average. Alice's pacing appears to start slower in the initial running segments but improves as the race progresses, indicating potential for a more aggressive start. Her profile leans towards a hybrid, with a slight edge in strength over pure running endurance.

Segments to Improve:

  • Roxzone: Alice's time in the Roxzone indicates slower transitions between exercises or unnecessary rest. To enhance performance here, focus on metabolic conditioning and transition drills. Incorporate circuit training with minimal rest between exercises, simulating race day conditions. Practice transitions, for example, from running to lifting, to improve efficiency and reduce Roxzone time.
  • Total Running Time: Though Alice shows a strong finish, her overall running time suggests room for improvement. Interval training, focusing on varying distances and paces, will help improve her running endurance and speed. Including hill sprints and tempo runs can also increase her aerobic capacity and running efficiency.
  • Sandbag Lunges: This segment was notably slower; thus, strength and stability in the lower body need enhancement. Incorporate weighted lunges, squats, and deadlifts into the training regimen, focusing on building both strength and endurance in the leg muscles. Balance and core stability exercises, such as planks and single-leg movements, will also improve form and efficiency in this segment.
  • Sled Pull: A slightly slower performance indicates the need for increased power. Training should include weighted sled drags and pulls to build specific muscles and techniques. Additionally, incorporating explosive power exercises, like box jumps and kettlebell swings, will improve her ability to generate force quickly.
  • Ski Erg: To improve her time on the Ski Erg, focus on upper body endurance and power. Rowing and Ski Erg intervals, combined with strength training targeting the back, shoulders, and arms, will enhance performance. Emphasize technique work to ensure efficient movement and energy use.

Race Strategies:

  • Start Strong: Given the trend in her performance, Alice could benefit from starting the race at a slightly faster pace. This does not mean going all out from the start but rather finding a comfortable yet brisk pace that she can maintain and build upon throughout the race.
  • Efficient Transitions: Work on minimizing time in the Roxzone by practicing quick and efficient transitions between running and strength tasks. This can be simulated during training sessions to reduce rest times and improve overall race fluidity.
  • Strength Endurance Balance: Given her hybrid profile, alternating focus between strength and endurance training will ensure balanced improvement. Periodizing her training to focus on building endurance leading up to a race, followed by a phase focusing on strength, will keep improvements ongoing in both areas.
  • Pacing Strategy: Develop a race-specific pacing strategy based on her performance analytics. This should involve starting at a confident pace, gradually increasing intensity, and saving enough energy for a strong finish in the last segments of the race.

By focusing on these targeted areas of improvement and implementing strategic race day tactics, Alice Backwell is well-positioned to enhance her performance in future HYROX events, potentially achieving even higher placements and personal bests.

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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 68.
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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 68.
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Percentile based on all the athletes who competed in Hyrox Women
Similar Athletes
Uittenhout Thanee 2024 Amsterdam 01:10:04
Winkelman Laurie 2022 Chicago 01:10:37
Wolf Paulina 2024 Hamburg 01:10:19
Hernandez Sarah 2024 Washington - North American Championships 01:10:50
Digby Jodie 2022 Birmingham 01:10:27
Keating Kirsty 2023 Glasgow 01:10:55
Flynn Kelly 2024 Dublin 01:10:08
Johnson Jesalyn 2024 Chicago Navy Pier 01:10:48
Neyen Megan 2023 Los Angeles 01:11:00
Corral Sasha 2024 Glasgow 01:10:02
Other Results from this athlete
2024 World Championships Nice Backwell Alice 01:19:21
2024 Stuttgart Backwell Alice 01:17:48
2024 Poznan Backwell Alice 01:15:45
2024 Frankfurt Nikolic Filip, Backwell Alice 01:02:24
2024 Frankfurt Backwell Alice, Agger Lotte 01:11:16

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