Ackers Rachel, Okyere Nadine Hyrox Result

Dive into this athlete’s performance at 2024 Manchester 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 54 similar athletes.

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Performance Highlights

GBR Flag Ackers Rachel GBR Flag Okyere Nadine Woman Women 30-39 #183013 01:04:58 🥈 in AG | Top 6.5% 🥉 | Top 4.4%
-00:13
35:37
Run Total
-00:01
04:27
Avg. Lap
-00:19
03:49
Best Lap
+00:17
25:08
Workout Total
+00:02
03:08
Avg. Workout
+00:00
04:17
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 51.
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Percentile based on all the athletes who competed in Hyrox Pro Doubles 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 229 to 286.
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Based on 54 athletes with similar finish time in Hyrox Pro Doubles 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 96 to 277.
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Based on 54 athletes with similar finish time in Hyrox Pro Doubles 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
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The chart has 1 Y axis displaying values. Data ranges from -30 to 22.
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Based on 54 athletes with similar finish time in Hyrox Pro Doubles 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
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The chart has 1 Y axis displaying values. Data ranges from 3856 to 4302.
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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 85 to 734.
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Percentile based on all the athletes who competed in Hyrox Pro Doubles 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 02:41. Check the detail of the improvement plan below.

00:44 Potential Improvement 27.3% Focus During Training

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Percentile based on all the athletes who competed in Hyrox Pro Doubles Women
Splits Potential Improvement Focus During Training
Run Total 00:44 (From 35:37 to 34:53) 27.3%
Sled Push 00:34 (From 02:13 to 01:39) 21.1%
Sled Pull 00:28 (From 03:46 to 03:18) 17.4%
Farmers Carry 00:20 (From 01:52 to 01:32) 12.4%
Rowing 00:18 (From 04:37 to 04:19) 11.2%
Wall Balls 00:16 (From 03:41 to 03:25) 9.9%
Ski Erg 00:01 (From 04:03 to 04:02) 0.6%
BBJ 00:00 (From 02:11 to 02:11) 0.0%
Sandbag Lunges 00:00 (From 02:45 to 02:45) 0.0%

Splits Time

Ackers Rachel, Okyere Nadine Perfect Race
Splits Total Average Total
Running 1 03:49 00:00 04:13 -00:24 00:00 +00:00
Ski Erg 04:03 03:49 04:09 -00:06 04:13 -00:24
Running 2 04:22 07:52 04:20 +00:02 08:22 -00:30
Sled Push 02:13 12:14 01:51 +00:22 12:42 -00:28
Running 3 04:25 14:27 04:31 -00:06 14:33 -00:06
Sled Pull 03:46 18:52 03:33 +00:13 19:04 -00:12
Running 4 04:36 22:38 04:31 +00:05 22:37 +00:01
Burpees Broad Jump 02:11 27:14 02:38 -00:27 27:08 +00:06
Running 5 04:33 29:25 04:35 -00:02 29:46 -00:21
Rowing 04:37 33:58 04:26 +00:11 34:21 -00:23
Running 6 04:37 38:35 04:34 +00:03 38:47 -00:12
Farmers Carry 01:52 43:12 01:36 +00:16 43:21 -00:09
Running 7 04:32 45:04 04:34 -00:02 44:57 +00:07
Sandbag Lunges 02:45 49:36 03:04 -00:19 49:31 +00:05
Running 8 04:46 52:21 04:32 +00:14 52:35 -00:14
Wall Balls 03:41 57:07 03:34 +00:07 57:07 +00:00
Roxzone 04:17 01:04:58 04:17 +00:00 01:04:58
Based on 54 athletes with similar finish time in Hyrox Pro Doubles Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Ackers Rachel and Okyere Nadine, you both absolutely crushed it at the 2024 Manchester HYROX, finishing third overall and second in your age group! That’s top-tier performance, and being in the top 4% of 68 athletes is no small feat—your hard work is clearly paying off. 👏💥

Now let’s talk about your pacing strategy. Rachel, you started strong with a blistering pace in Running 1, clocking in at 00:03:49, which is 00:24 faster than average! That's impressive, but be careful not to burn too bright too early. You settled into a slightly slower rhythm in Running 2 and 3, indicating a potential pacing issue. This could be a sign of either starting too fast or not maintaining your energy efficiently. Given your total running time being 00:35:37, which is 00:13 faster than average, it seems you have a runner’s profile. However, there’s a bit of strength work to be done, especially in the sled push and pull. Let’s unlock that full potential!

Segments to Improve:
  • Sled Push: 00:02:13 (50 Percentile Rank)
  • Sled Pull: 00:03:46 (18 Percentile Rank)
  • Roxzone: 00:04:17 (5 Percentile Rank)

These segments show where you can really level up your performance. The sled push and pull need special attention. Here’s a game plan:

  • Sled Push: Focus on building leg strength and power. Incorporate heavy sled pushes for distance and box squats to improve explosiveness. Aim for sets of 3-5 reps at heavier weights, ensuring you maintain form. For endurance, try pushing lighter weights for longer distances.
  • Sled Pull: This one can be killer, so let's make it your new best friend! Focus on deadlifts and bent-over rows for strength, and incorporate resistance band pulls to mimic the sled pull motion. Working on grip and core strength is crucial—try farmers carries for this!
  • Roxzone: Your transition times suggest you might be taking too long to recover between efforts. To improve this, practice quick transitions in training. Set up a circuit where you have to move quickly from one exercise to another with minimal rest (think of it as a game of ‘how fast can you go?’). Use a stopwatch and challenge each other!

And remember, a strong mindset is as crucial as physical training. Visualize your movements. When you think about the sled, visualize yourself pushing through, and when you feel fatigue, remember it’s just your body’s way of telling you to get comfortable with being uncomfortable.

Race Strategies:

During the race, consider this:

  • Start Strong, but Smart: You’ve got the speed, but maintain that energy across all running segments. A great runner knows when to push and when to hold back.
  • Transition Like a Boss: Set up a ‘transition’ routine between exercises. This can be as simple as mentally prepping yourself for what comes next. Have a plan and stick to it!
  • Stay Hydrated: It sounds basic, but keeping your energy levels high is crucial. If you feel sluggish during the race, take a moment to hydrate properly at the right intervals.
Conclusion:

Rachel and Nadine, you both have laid the groundwork for an incredible Hyrox journey. Remember, “The only thing more contagious than a good attitude is a bad one.” Surround yourselves with positivity, and keep pushing each other to be better every day. 💪

Let’s turn those weaknesses into strengths and come back even stronger for the next race. Keep the fire burning, and remember: “You’re not just competing against others; you’re competing against yourself.” So, let’s make that self-improvement happen!

And hey, if you ever feel like slacking off, just remember: the only thing that should be sliding down is your sled, not your motivation! Keep grinding, ladies. The Rox-Coach is here cheering you on all the way! 🏆

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 0 to 61.
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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 0 to 61.
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Percentile based on all the athletes who competed in Hyrox Pro Doubles Women
Similar Athletes
Grausam Madi, Peterson Lauren 2024 Toronto 01:05:06
Lukasewich Olivia, Nelson Elle 2024 Manchester 01:05:00
Zimmermann Lena, Gayk Svenja 2024 Hamburg 01:04:32
Keegan Anna, Rodriguez Alex 2024 Birmingham 01:05:23
Carter Amy, Carter Sarah 2024 Sydney 01:04:32
Wilson Lucy, Shreeve Holly 2024 World Championships Nice 01:05:23
Dinjens Saskia, Kaes Anke 2024 Köln 01:04:43
Sullivan Eleanor, Sullivan Jessica 2024 World Championships Nice 01:05:19
Calvert Lauren, CALVERT FRAN 2024 World Championships Nice 01:04:28
Other Results from this athlete
2023 London Ackers Rachel 01:21:26
2023 World Championships Manchester Ackers Rachel 01:19:33
2023 Glasgow Ackers Rachel 01:08:29
2024 Manchester Ackers Rachel 01:16:09
2024 Vienna - European Championship Ackers Rachel, Okyere Nadine 01:02:48
2023 Dublin Ackers Rachel, Forder Darren 01:04:38
2023 Birmingham Ackers Rachel, Okyere Nadine 01:03:42
2024 World Championships Nice Ackers Rachel, Okyere Nadine 01:14:13
2024 Glasgow Ackers Rachel, Okyere Nadine 01:06:05
2024 Birmingham Ackers Rachel, Okyere Nadine 01:05:44
2022 Birmingham Ackers Rachel, Gannon Miriam 01:06:47
2022 London Ackers Rachel, Gannon Miriam 01:08:45
2022 Las Vegas Ackers Rachel, Gannon Miriam 01:07:03
2022 Manchester Ackers Rachel, Gannon Miz 01:10:17
2025 Test 2 Ackers Rachel, Okyere Nadine 01:09:45

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