Smith Sarah Hyrox Result

Dive into this athlete’s performance at 2024 Glasgow 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 938 similar athletes.

Performance Highlights

GBR GBR Flag Women 30-34 #125030 01:39:31 108th in AG | Top 68.4% 530th | Top 65.0%
-05:45
44:49
Run Total
-00:43
05:36
Avg. Lap
-00:12
05:17
Best Lap
+08:31
49:31
Workout Total
+01:04
06:11
Avg. Workout
-02:43
05:16
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 938 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 938 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Smith 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 Smith Sarah'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 938 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 Smith 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.

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 Smith 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 09:24. Check the detail of the improvement plan below.

05:16 Potential Improvement 56.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 05:16 10:47 to 05:31 56.0%
Burpees Broad Jump 01:29 08:24 to 06:55 15.8%
Rowing 00:43 06:17 to 05:34 7.6%
Ski Erg 00:39 05:55 to 05:16 6.9%
Sled Pull 00:39 06:53 to 06:14 6.9%
Farmers Carry 00:26 02:49 to 02:23 4.6%
Sled Push 00:12 03:09 to 02:57 2.1%
Sandbag Lunges 00:00 05:17 to 05:17 0.0%
Run Total 00:00 44:49 to 44:49 0.0%

Splits Time

Smith Sarah Perfect Race
Splits Total Average Total
Running 1 05:24 00:00 05:32 -00:08 00:00 +00:00
Ski Erg 05:55 05:24 05:16 +00:39 05:32 -00:08
Running 2 05:17 11:19 05:57 -00:40 10:48 +00:31
Sled Push 03:09 16:36 03:01 +00:08 16:45 -00:09
Running 3 05:31 19:45 06:18 -00:47 19:46 -00:01
Sled Pull 06:53 25:16 06:27 +00:26 26:04 -00:48
Running 4 05:33 32:09 06:20 -00:47 32:31 -00:22
Burpees Broad Jump 08:24 37:42 07:09 +01:15 38:51 -01:09
Running 5 05:37 46:06 06:32 -00:55 46:00 +00:06
Rowing 06:17 51:43 05:36 +00:41 52:32 -00:49
Running 6 05:43 58:00 06:25 -00:42 58:08 -00:08
Farmers Carry 02:49 01:03:43 02:27 +00:22 01:04:33 -00:50
Running 7 05:42 01:06:32 06:22 -00:40 01:07:00 -00:28
Sandbag Lunges 05:17 01:12:14 05:25 -00:08 01:13:22 -01:08
Running 8 06:07 01:17:31 07:06 -00:59 01:18:47 -01:16
Wall Balls 10:47 01:23:38 05:39 +05:08 01:25:53 -02:15
Roxzone 05:16 01:39:31 07:59 -02:43 01:39:31
Based on 938 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Sarah Smith's performance in the 2024 Glasgow HYROX race places her within the top 20% of all athletes, showcasing her strong competitive edge. Notably, her total running time was significantly faster than average, indicating a pronounced strength in running disciplines. This suggests that Sarah has a runner's profile, excelling in endurance and speed over distance. However, the analysis reveals a need for balanced strength training to enhance her performance in strength-focused segments. Her pacing appears to be well-managed initially, but there is room for improvement in maintaining consistency across the board, particularly in strength exercises where she lost time against the average.

Segments to Improve:

  • Wall Balls: Sarah's performance in Wall Balls significantly trails behind, marking it as a key area for improvement. To enhance her performance, Sarah should focus on developing lower body strength and power through exercises like squats, thrusters, and medicine ball throws. Practicing wall balls with varying weights and heights can also help improve her form and endurance in this segment. Incorporating plyometric exercises, such as box jumps and jump squats, will also increase her explosive power, which is essential for better performance in wall balls.
  • Burpees Broad Jump: The significant time loss in this segment suggests a need for improvement in both technique and explosive strength. Sarah should incorporate plyometric training into her routine, focusing on exercises like box jumps, burpees (without the broad jump), and broad jumps without the burpee component to isolate and improve upon each part of the movement. Additionally, working on core strength will help with the efficiency of her movements.
  • Sled Pull: To address the slower than average time in the Sled Pull, Sarah should focus on building her posterior chain strength—particularly in her hamstrings, glutes, and lower back. Exercises such as deadlifts, Romanian deadlifts, and kettlebell swings will be beneficial. Additionally, incorporating specific sled pull training sessions, with varying loads and distances, will help her body adapt more efficiently to the demands of this segment.
  • Rowing: Sarah's rowing split indicates a need for technique refinement and cardiovascular endurance. Rowing ergometer drills focusing on power output and stroke efficiency, combined with interval training sessions, will help improve her performance. Emphasizing leg drive and maintaining a strong, stable core throughout the stroke can also enhance efficiency and power.

Race Strategies:

  • Strength and Endurance Balance: Given Sarah's strong running profile, integrating more comprehensive strength training into her regimen will ensure a more balanced performance. Focusing on compound movements that engage multiple muscle groups will provide the most benefit for the time invested.
  • Segment-Specific Training: Allocating training sessions to focus on her weaker segments, particularly those with significant time losses, will help turn these weaknesses into strengths. Sarah should simulate race conditions by combining running with strength exercises in her training to better adapt her body and mind to the transitions between segments.
  • Efficient Transitions: Improving her Roxzone time suggests that Sarah could benefit from practicing quicker transitions between exercises. Incorporating transition drills into her training, where she swiftly moves from running to strength exercises and vice versa, can shave valuable seconds off her overall time.
  • Pacing Strategy: Although Sarah has a strong start, focusing on a more consistent pacing strategy throughout the race could prevent potential burnout in later segments. Utilizing interval training with varied intensities can help her body adapt to sustaining a consistent effort over longer periods.

By addressing these specific areas, Sarah can leverage her natural running abilities while significantly improving her strength segments, thus enhancing her overall HYROX performance.

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.
Percentile based on all the athletes who competed in Hyrox Women
Similar Athletes
Beckert Melanie 2023 München 01:39:12
HeselschwerdtPeters Alexandra 2024 Frankfurt 01:39:39
Jankowski Kirsty 2023 Dublin 01:39:58
Donaghy Emma 2024 Manchester 01:39:38
Clark Jodie 2023 Manchester 01:39:08
Tulla Sarah 2024 Chicago Navy Pier 01:39:43
Peruzzaro Bella 2024 Stockholm 01:39:53
Moseley Cleo 2024 Dublin 01:39:48
BonusRabino Aiza 2024 Anaheim 01:39:33
Chen Rita 2024 Anaheim 01:39:29

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 London 01:18:29
2024 London 01:22:13
2023 Glasgow 01:48:02

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