Dive into this athlete’s performance at 2024 Melbourne 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 Williams Jessica'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 Williams Jessica'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 Williams Jessica'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 Williams Jessica'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 04:32. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:25 | 45:12 to 42:47 | 53.3% |
| Sandbag Lunges | 01:19 | 05:32 to 04:13 | 29.0% |
| Sled Pull | 00:28 | 05:24 to 04:56 | 10.3% |
| Burpees Broad Jump | 00:19 | 05:32 to 05:13 | 7.0% |
| Farmers Carry | 00:01 | 02:01 to 02:00 | 0.4% |
| Ski Erg | 00:00 | 04:47 to 04:47 | 0.0% |
| Sled Push | 00:00 | 01:58 to 01:58 | 0.0% |
| Rowing | 00:00 | 04:59 to 04:59 | 0.0% |
| Wall Balls | 00:00 | 03:43 to 03:43 | 0.0% |
| Williams Jessica | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:17 | 00:00 | 04:56 +00:21 | 00:00 +00:00 |
| Ski Erg | 04:47 | 05:17 | 05:00 -00:13 | 04:56 +00:21 |
| Running 2 | 05:23 | 10:04 | 05:16 +00:07 | 09:56 +00:08 |
| Sled Push | 01:58 | 15:27 | 02:36 -00:38 | 15:12 +00:15 |
| Running 3 | 05:30 | 17:25 | 05:30 +00:00 | 17:48 -00:23 |
| Sled Pull | 05:24 | 22:55 | 05:21 +00:03 | 23:18 -00:23 |
| Running 4 | 05:38 | 28:19 | 05:32 +00:06 | 28:39 -00:20 |
| Burpees Broad Jump | 05:32 | 33:57 | 05:35 -00:03 | 34:11 -00:14 |
| Running 5 | 05:50 | 39:29 | 05:40 +00:10 | 39:46 -00:17 |
| Rowing | 04:59 | 45:19 | 05:15 -00:16 | 45:26 -00:07 |
| Running 6 | 05:47 | 50:18 | 05:34 +00:13 | 50:41 -00:23 |
| Farmers Carry | 02:01 | 56:05 | 02:09 -00:08 | 56:15 -00:10 |
| Running 7 | 05:47 | 58:06 | 05:31 +00:16 | 58:24 -00:18 |
| Sandbag Lunges | 05:32 | 01:03:53 | 04:26 +01:06 | 01:03:55 -00:02 |
| Running 8 | 06:03 | 01:09:25 | 05:52 +00:11 | 01:08:21 +01:04 |
| Wall Balls | 03:43 | 01:15:28 | 04:28 -00:45 | 01:14:13 +01:15 |
| Roxzone | 05:55 | 01:24:58 | 06:17 -00:22 | 01:24:58 |
Jessica Williams delivered an impressive performance at the 2024 Melbourne Hyrox race, achieving a top 11% overall rank and top 12% in her age group. While her total running time was slightly slower than the average, her transition times (Roxzone) were notably efficient. This suggests a balanced athlete with a slight edge toward strength-based activities. Her performance in strength-focused exercises like the Sled Push and Wall Balls was significantly better than average, indicating a strong base in muscular endurance. However, as her initial running segments were slower compared to later ones, this suggests a cautious start, potentially leaving room for pacing adjustments. Overall, Jessica exhibits a hybrid profile with a slight strength bias.
Improving overall running speed will be crucial. Focus on enhancing both aerobic capacity and running efficiency. Incorporate interval training sessions such as 400m repeats at a faster-than-race pace, alternating with recovery jogs. Include tempo runs (20-30 minutes at a comfortably hard pace) to increase lactate threshold.
This segment was significantly slower than average, suggesting a need for improved leg strength and endurance. Implement weighted lunge variations (e.g., Bulgarian split squats, walking lunges with dumbbells) to enhance lower body strength. Practice lunges under fatigue by performing them after a short run to simulate race conditions.
To enhance performance in sled pulls, focus on back and grip strength. Include exercises such as bent-over rows and deadlifts. Practice sled drags and pulls with varying weights to improve technique and endurance.
Work on explosive power and endurance. Incorporate plyometric drills like box jumps and burpee variations. Perform burpees in sets with minimal rest to simulate the race condition and improve transition efficiency.
Although slightly faster than average, further improvement can be achieved by practicing efficient movement between stations. Regularly simulate race transitions in training sessions to become more fluid and confident in transitions.
Given the slower start, consider maintaining a consistent pace throughout the race. Start slightly faster to close the gap in initial running segments, then settle into a sustainable rhythm.
Capitalize on strength activities by pushing hard during these segments where you excel, while maintaining energy for running segments.
Work on compromised running drills where you transition from strength exercises to running. This will aid in maintaining speed and form when fatigued.
Focus on mental strategies to maintain motivation and resilience during transitions and challenging segments.
| Similar Athletes | |||
|---|---|---|---|
| Evans Hannah | 2022 London | 01:25:12 | |
| Tenner Jill | 2024 Melbourne | 01:25:10 | |
| Scheuer Johanna | 2023 Karlsruhe | 01:25:16 | |
| Estanga Hidalgo Genesis De Jess | 2023 Madrid | 01:24:41 | |
| Leahy Jacqueline | 2024 Dublin | 01:24:50 | |
| Sandig Sharon | 2022 Amsterdam | 01:24:30 | |
| Lunny Emma | 2024 London | 01:24:35 | |
| Attwood Becky | 2023 London | 01:24:38 | |
| Meyer Kristie | 2023 New York | 01:25:04 | |
| Nabais Maria Ines | 2023 Madrid | 01:24:47 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Sydney | 01:33:55 | |
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