Whalley Phoebe Hyrox Result

Dive into this athlete’s performance at 2024 London 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 691 similar athletes.

Performance Highlights

AUS AUS Flag Women 25-29 #180034 01:44:52 226th in AG | Top 79.0% 1123rd | Top 73.7%
-07:52
45:05
Run Total
-00:58
05:38
Avg. Lap
-00:24
05:15
Best Lap
+06:47
50:04
Workout Total
+00:51
06:15
Avg. Workout
+01:06
09:48
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 691 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 691 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Whalley Phoebe'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 Whalley Phoebe'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 691 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 Whalley Phoebe'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 Whalley Phoebe'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 07:28. Check the detail of the improvement plan below.

02:32 Potential Improvement 33.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:32 10:01 to 07:29 33.9%
Wall Balls 02:07 08:11 to 06:04 28.3%
Sandbag Lunges 00:43 06:23 to 05:40 9.6%
Farmers Carry 00:39 03:10 to 02:31 8.7%
Sled Push 00:28 03:36 to 03:08 6.3%
Sled Pull 00:22 07:02 to 06:40 4.9%
Ski Erg 00:19 05:42 to 05:23 4.2%
Rowing 00:18 05:59 to 05:41 4.0%
Run Total 00:00 45:05 to 45:05 0.0%

Splits Time

Whalley Phoebe Perfect Race
Splits Total Average Total
Running 1 06:22 00:00 05:42 +00:40 00:00 +00:00
Ski Erg 05:42 06:22 05:23 +00:19 05:42 +00:40
Running 2 05:15 12:04 06:12 -00:57 11:05 +00:59
Sled Push 03:36 17:19 03:08 +00:28 17:17 +00:02
Running 3 05:35 20:55 06:35 -01:00 20:25 +00:30
Sled Pull 07:02 26:30 06:43 +00:19 27:00 -00:30
Running 4 05:29 33:32 06:37 -01:08 33:43 -00:11
Burpees Broad Jump 10:01 39:01 07:43 +02:18 40:20 -01:19
Running 5 05:26 49:02 06:52 -01:26 48:03 +00:59
Rowing 05:59 54:28 05:43 +00:16 54:55 -00:27
Running 6 05:33 01:00:27 06:45 -01:12 01:00:38 -00:11
Farmers Carry 03:10 01:06:00 02:33 +00:37 01:07:23 -01:23
Running 7 05:30 01:09:10 06:42 -01:12 01:09:56 -00:46
Sandbag Lunges 06:23 01:14:40 05:51 +00:32 01:16:38 -01:58
Running 8 05:58 01:21:03 07:28 -01:30 01:22:29 -01:26
Wall Balls 08:11 01:27:01 06:13 +01:58 01:29:57 -02:56
Roxzone 09:48 01:44:52 08:42 +01:06 01:44:52
Based on 691 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Phoebe, your performance in the 2024 London Hyrox event was commendable, landing you in the top 73% overall and 79% in your age group. You finished with a time of 01:44:52, showcasing your determination and resilience. Your total running time of 45:05 is a significant 7:52 faster than average, highlighting your strengths as a runner. It appears you have a solid runner profile, which means we need to leverage that running endurance while also focusing on strength development to balance your overall performance. However, your pacing strategy could use some fine-tuning. Starting a bit slower could help you maintain energy for the latter parts of the race, especially during the more taxing strength sections.

Segments to Improve:

Let’s break down your performance into segments where you can really kick it into high gear. Here are the areas that need some extra love:

  • Burpees Broad Jump (10:01): This segment was a significant time drain. To improve, focus on explosive power and endurance. Incorporate drills like burpee box jumps and jumping lunges into your training. Aim for 3-4 sets of 10-15 reps with minimal rest.
  • Wall Balls (8:11): Your wall ball performance needs a boost. Focus on improving your squat depth and explosiveness. Try heavy medicine ball throws and squat jumps for power and endurance. Work up to 3 sets of 15-20 reps.
  • Sandbag Lunges (6:23): This segment can be refined with strength and stability training. Integrate weighted lunges and step-ups into your regimen. Aim for 4 sets of 12-15 reps per leg, focusing on form over speed.
  • Farmers Carry (3:10): To improve your grip strength and core stability, incorporate farmer’s walks and deadlifts into your workouts. Use heavier weights and aim for longer distances—3-4 sets of 30-60 meters should suffice.
  • Sled Push (3:36) and Sled Pull (7:02): These are key strength segments. Focus on low-rep, high-weight sled pushes and pulls. Try 5 sets with a weight that challenges you but allows for proper form. Additionally, consider some sled drag variations to build leg strength and endurance.

Incorporate these exercises into your weekly routine, gradually increasing intensity and volume. Don’t forget to focus on recovery and mobility work to prevent injuries and enhance performance across all segments!

Race Strategies:

When it comes to race day, strategy is everything. Here’s how you can maximize your performance:

  • Pacing: Start with a more conservative pace, especially on the first run. This will conserve energy for the subsequent strength exercises and prevent early fatigue.
  • Transition Efficiency: Your Roxzone time (9:48) suggests you could be faster during transitions. Practice quick changes between exercises in training. Set a goal to reduce transition time by 20-30 seconds in your next race.
  • Focus on Breathing: During strenuous segments like burpees and wall balls, maintain controlled breathing patterns. This helps regulate your energy levels and keeps you calm under pressure.
  • Mental Toughness: Embrace the discomfort! Remember Goggins’ mantra: “The only thing more contagious than a good attitude is a bad one.” Keep your mindset positive, and don’t let fatigue win.
Conclusion:

Phoebe, you have the heart of a lion and the legs of a gazelle! Your running prowess is evident, but now it's time to build your strength to become the complete Hyrox athlete. Train hard, stay consistent, and remember that every workout is a step closer to your goals. “It’s not about what you can do, it’s about what you will do.” Let’s embrace the grind and turn those weaknesses into strengths! 💪💥🏆

Keep pushing your limits, and I’ll be right here cheering you on every step of the way. You’ve got this! - The Rox-Coach

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Adamek Malwina 2023 Köln 01:44:24
Clement Elise 2019 New York 01:44:58
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