Dive into this athlete’s performance at 2023 Paris 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.
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 Gondouin 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 Gondouin Sarah'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 Gondouin 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.
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 Gondouin 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 04:09. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:27 | 46:11 to 43:44 | 59.0% |
| Sandbag Lunges | 00:38 | 05:00 to 04:22 | 15.3% |
| Burpees Broad Jump | 00:32 | 05:58 to 05:26 | 12.9% |
| Sled Push | 00:27 | 02:53 to 02:26 | 10.8% |
| Farmers Carry | 00:05 | 02:08 to 02:03 | 2.0% |
| Ski Erg | 00:00 | 04:39 to 04:39 | 0.0% |
| Sled Pull | 00:00 | 04:56 to 04:56 | 0.0% |
| Rowing | 00:00 | 04:50 to 04:50 | 0.0% |
| Wall Balls | 00:00 | 03:40 to 03:40 | 0.0% |
| Gondouin Sarah | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:26 | 00:00 | 05:02 -00:36 | 00:00 +00:00 |
| Ski Erg | 04:39 | 04:26 | 05:03 -00:24 | 05:02 -00:36 |
| Running 2 | 05:24 | 09:05 | 05:19 +00:05 | 10:05 -01:00 |
| Sled Push | 02:53 | 14:29 | 02:38 +00:15 | 15:24 -00:55 |
| Running 3 | 05:42 | 17:22 | 05:36 +00:06 | 18:02 -00:40 |
| Sled Pull | 04:56 | 23:04 | 05:30 -00:34 | 23:38 -00:34 |
| Running 4 | 05:52 | 28:00 | 05:38 +00:14 | 29:08 -01:08 |
| Burpees Broad Jump | 05:58 | 33:52 | 05:47 +00:11 | 34:46 -00:54 |
| Running 5 | 06:00 | 39:50 | 05:46 +00:14 | 40:33 -00:43 |
| Rowing | 04:50 | 45:50 | 05:18 -00:28 | 46:19 -00:29 |
| Running 6 | 05:50 | 50:40 | 05:40 +00:10 | 51:37 -00:57 |
| Farmers Carry | 02:08 | 56:30 | 02:11 -00:03 | 57:17 -00:47 |
| Running 7 | 06:09 | 58:38 | 05:38 +00:31 | 59:28 -00:50 |
| Sandbag Lunges | 05:00 | 01:04:47 | 04:35 +00:25 | 01:05:06 -00:19 |
| Running 8 | 06:48 | 01:09:47 | 06:02 +00:46 | 01:09:41 +00:06 |
| Wall Balls | 03:40 | 01:16:35 | 04:44 -01:04 | 01:15:43 +00:52 |
| Roxzone | 06:45 | 01:27:00 | 06:33 +00:12 | 01:27:00 |
Sarah's best running lap time of 00:04:26 indicates her strength in running, as it was 00:25 faster than average. Her splits for the Ski Erg, Sled Push, Sled Pull, Rowing, and Wall Balls were also faster than average, highlighting her overall strength and endurance.
To improve these segments, Sarah should focus on specific training strategies and techniques.
1. Running 8: Sarah lost 00:06:48 on this segment, which was 00:35 slower than average. To improve her performance in this segment, she should incorporate interval training and hill sprints into her running routine. These exercises will help enhance her speed and endurance.
2. Burpees Broad Jump: Sarah lost 00:05:58 on this segment, which was 00:33 slower than average. To improve her performance in this segment, she should work on her burpee technique and practice explosive power exercises, such as box jumps and plyometric push-ups.
3. Running 7: Sarah lost 00:06:09 on this segment, which was 00:31 slower than average. To improve her performance in this segment, she should focus on building her endurance and speed through tempo runs and fartlek training. Adding in strength exercises like lunges and squats will also help improve her overall performance.
4. Roxzone: Sarah spent 00:06:45 in the Roxzone, which was 00:27 slower than average. To improve her transition time and overall fitness, she should incorporate circuit training and functional exercises into her training routine. This will help improve her overall fitness and reduce the time spent in transition zones.
5. Sandbag Lunges: Sarah lost 00:05:00 on this segment, which was 00:24 slower than average. To improve her performance in this segment, she should focus on strengthening her lower body through exercises such as lunges, squats, and deadlifts. Additionally, she should work on improving her grip strength to better handle the sandbag.
6. Running 5, Running 4, and Running 6: Sarah lost time on these running segments, indicating a potential area of improvement. To enhance her running performance, she should incorporate interval training, hill repeats, and tempo runs into her training routine. These exercises will help improve her speed, endurance, and overall running ability.
By implementing these strategies and incorporating the suggested training techniques and exercises, Sarah can further improve her performance in future HYROX races. Her already impressive results indicate great potential for even greater success.
| Similar Athletes | |||
|---|---|---|---|
| Nutz Elisa | 2018 Leipzig | 01:27:04 | |
| Mills Laura | 2023 London | 01:27:21 | |
| Conway Caoileann | 2024 Dublin | 01:26:52 | |
| Linterman Gabriella | 2024 Amsterdam | 01:27:27 | |
| Foster Lindsay | 2024 Dublin | 01:26:30 | |
| Verwijmeren Stephanie | 2024 Rotterdam | 01:26:54 | |
| Curley Catherine | 2023 Stockholm | 01:26:33 | |
| Timmons Raeanna | 2023 Dallas | 01:26:55 | |
| Truman Tara | 2024 Karlsruhe | 01:27:20 | |
| Hill Manuela | 2023 Hannover | 01:27:29 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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