Dive into this athlete’s performance at 2023 Anaheim 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 689 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 Drefahl Courtney'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 Drefahl Courtney'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 Drefahl Courtney'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 Drefahl Courtney'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 04:53. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:47 | 54:34 to 51:47 | 57.0% |
| Sled Pull | 00:56 | 07:39 to 06:43 | 19.1% |
| Sled Push | 00:40 | 03:50 to 03:10 | 13.7% |
| Rowing | 00:29 | 06:11 to 05:42 | 9.9% |
| Ski Erg | 00:01 | 05:25 to 05:24 | 0.3% |
| Burpees Broad Jump | 00:00 | 07:09 to 07:09 | 0.0% |
| Farmers Carry | 00:00 | 02:22 to 02:22 | 0.0% |
| Sandbag Lunges | 00:00 | 05:22 to 05:22 | 0.0% |
| Wall Balls | 00:00 | 04:11 to 04:11 | 0.0% |
| Drefahl Courtney | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:07 | 00:00 | 05:44 +00:23 | 00:00 +00:00 |
| Ski Erg | 05:25 | 06:07 | 05:24 +00:01 | 05:44 +00:23 |
| Running 2 | 06:35 | 11:32 | 06:13 +00:22 | 11:08 +00:24 |
| Sled Push | 03:50 | 18:07 | 03:10 +00:40 | 17:21 +00:46 |
| Running 3 | 06:52 | 21:57 | 06:37 +00:15 | 20:31 +01:26 |
| Sled Pull | 07:39 | 28:49 | 06:48 +00:51 | 27:08 +01:41 |
| Running 4 | 06:25 | 36:28 | 06:39 -00:14 | 33:56 +02:32 |
| Burpees Broad Jump | 07:09 | 42:53 | 07:52 -00:43 | 40:35 +02:18 |
| Running 5 | 07:02 | 50:02 | 06:51 +00:11 | 48:27 +01:35 |
| Rowing | 06:11 | 57:04 | 05:46 +00:25 | 55:18 +01:46 |
| Running 6 | 06:42 | 01:03:15 | 06:45 -00:03 | 01:01:04 +02:11 |
| Farmers Carry | 02:22 | 01:09:57 | 02:34 -00:12 | 01:07:49 +02:08 |
| Running 7 | 07:09 | 01:12:19 | 06:44 +00:25 | 01:10:23 +01:56 |
| Sandbag Lunges | 05:22 | 01:19:28 | 05:50 -00:28 | 01:17:07 +02:21 |
| Running 8 | 07:45 | 01:24:50 | 07:24 +00:21 | 01:22:57 +01:53 |
| Wall Balls | 04:11 | 01:32:35 | 06:22 -02:11 | 01:30:21 +02:14 |
| Roxzone | 08:51 | 01:45:29 | 08:46 +00:05 | 01:45:29 |
In terms of running performance, Courtney's total running time was slower than average, indicating that she may need to focus on improving her running ability. However, it is worth noting that her best running lap was 00:06:07, which was only 00:40 slower than average. This suggests that she has the potential to improve her running performance with targeted training.
To improve her running performance, Courtney should incorporate specific exercises and drills to build her running endurance and speed. She can include interval training, hill sprints, and tempo runs to improve her overall running fitness. Additionally, focusing on proper running form and technique can also help her become more efficient and improve her times.
For the Sled Pull and Sled Push segments, Courtney should work on building strength and power in her legs and upper body. She can incorporate exercises such as squats, deadlifts, lunges, and push-ups to target these muscle groups. Additionally, practicing proper technique and form for these movements will help her perform more efficiently during the race.
In the Rowing segment, Courtney can improve her performance by working on her rowing technique and building upper body strength. Incorporating rowing machine workouts into her training routine will help improve her rowing efficiency and overall performance in this segment.
The Roxzone segment, which indicates the time spent between exercise zones, was slower than average for Courtney. To improve this segment, she should focus on improving her overall fitness and transition time. This can be achieved by incorporating high-intensity interval training (HIIT) workouts and practicing quick transitions between exercises in her training routine.
She should also ensure she is properly fueled and hydrated before and during the race to maintain energy levels and prevent fatigue. Incorporating a nutrition plan and staying properly hydrated will help her perform at her best.
Additionally, Courtney should familiarize herself with the race course and identify areas where she can gain or lose time. By strategizing her approach to each segment, she can optimize her performance and make up time in areas where she may be stronger.
Overall, with targeted training and strategic race planning, Courtney has the potential to further improve her performance in future Hyrox races. By focusing on her areas of improvement and implementing the suggested training strategies and techniques, she can continue to excel in her age group and achieve even better results.
| Similar Athletes | |||
|---|---|---|---|
| Berenger Emélie | 2024 Marseille | 01:45:59 | |
| Calcina Tiphany | 2023 Paris | 01:45:39 | |
| Loker Katie | 2024 Birmingham | 01:45:37 | |
| Klein April | 2024 Chicago Navy Pier | 01:45:51 | |
| Van Dalsem Marlous | 2024 Amsterdam | 01:45:35 | |
| Singh Harpreet | 2024 Milan | 01:45:00 | |
| Mwangi Leah | 2023 New York | 01:45:52 | |
| Lanko Iryna | 2024 Milan | 01:45:10 | |
| Glover Donna | 2024 London | 01:45:57 | |
| Mentz Christine | 2021 Birmingham | 01:45:40 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Houston | 02:00:33 | |
| 2022 Dallas | 01:58:06 | |
| 2024 Houston | 01:34:02 | |
| 2023 Dallas | 01:43:53 | |
| 2024 Dallas | 01:39:32 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
