Dive into this athlete’s performance at 2023 New York 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 653 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 Mwangi Leah'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 Mwangi Leah'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 Mwangi Leah'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 Mwangi Leah'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 05:24. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:39 | 54:42 to 52:03 | 49.1% |
| Sandbag Lunges | 01:07 | 06:53 to 05:46 | 20.7% |
| Sled Pull | 00:30 | 07:16 to 06:46 | 9.3% |
| Rowing | 00:30 | 06:13 to 05:43 | 9.3% |
| Farmers Carry | 00:22 | 02:56 to 02:34 | 6.8% |
| Ski Erg | 00:16 | 05:40 to 05:24 | 4.9% |
| Sled Push | 00:00 | 03:06 to 03:06 | 0.0% |
| Burpees Broad Jump | 00:00 | 07:16 to 07:16 | 0.0% |
| Wall Balls | 00:00 | 05:51 to 05:51 | 0.0% |
| Mwangi Leah | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:15 | 00:00 | 05:41 +00:34 | 00:00 +00:00 |
| Ski Erg | 05:40 | 06:15 | 05:24 +00:16 | 05:41 +00:34 |
| Running 2 | 06:00 | 11:55 | 06:17 -00:17 | 11:05 +00:50 |
| Sled Push | 03:06 | 17:55 | 03:09 -00:03 | 17:22 +00:33 |
| Running 3 | 06:52 | 21:01 | 06:39 +00:13 | 20:31 +00:30 |
| Sled Pull | 07:16 | 27:53 | 06:49 +00:27 | 27:10 +00:43 |
| Running 4 | 06:48 | 35:09 | 06:41 +00:07 | 33:59 +01:10 |
| Burpees Broad Jump | 07:16 | 41:57 | 07:54 -00:38 | 40:40 +01:17 |
| Running 5 | 07:08 | 49:13 | 06:54 +00:14 | 48:34 +00:39 |
| Rowing | 06:13 | 56:21 | 05:47 +00:26 | 55:28 +00:53 |
| Running 6 | 07:01 | 01:02:34 | 06:46 +00:15 | 01:01:15 +01:19 |
| Farmers Carry | 02:56 | 01:09:35 | 02:34 +00:22 | 01:08:01 +01:34 |
| Running 7 | 06:50 | 01:12:31 | 06:46 +00:04 | 01:10:35 +01:56 |
| Sandbag Lunges | 06:53 | 01:19:21 | 05:52 +01:01 | 01:17:21 +02:00 |
| Running 8 | 07:52 | 01:26:14 | 07:29 +00:23 | 01:23:13 +03:01 |
| Wall Balls | 05:51 | 01:34:06 | 06:24 -00:33 | 01:30:42 +03:24 |
| Roxzone | 06:03 | 01:45:52 | 08:46 -02:43 | 01:45:52 |
To improve the Run Total segment, Leah should work on her overall fitness and transition time. This can be achieved through high-intensity interval training (HIIT) sessions, which combine bursts of intense exercise followed by short periods of rest. Incorporating exercises like sprints, hill runs, and shuttle runs can help improve her running speed and endurance.
For the Sandbag Lunges segment, Leah should focus on building strength and endurance in her legs and core. Exercises such as squats, lunges, and step-ups with a weighted sandbag can help improve her performance in this segment. Additionally, incorporating plyometric exercises like jump lunges and box jumps can enhance her explosive power during the lunges.
In the Running 1 segment, Leah was 00:47 slower than average. To improve her performance in this segment, she should focus on increasing her running speed and efficiency. Interval training sessions, incorporating both short sprints and longer distance runs, can help improve her overall running speed. Additionally, working on her running form and technique, such as maintaining a proper stride length and foot strike, can contribute to faster running times.
To improve the Best Lap segment, Leah should focus on developing her speed and endurance. Incorporating interval training sessions specifically targeting short distance sprints can help improve her ability to maintain a fast pace throughout the lap.
In the Rowing and Ski Erg segments, Leah was slower than average. To improve her performance in these segments, she should incorporate specific exercises to enhance her upper body and core strength. Rowing exercises and ski erg workouts can be included in her training routine to improve her technique and power output in these segments.
For the Running 6 segment, Leah should focus on improving her endurance and speed. Incorporating longer distance runs, tempo runs, and hill training can help improve her overall running performance in this segment.
In the Farmers Carry segment, Leah was slower than average. To improve her performance, she should focus on building grip strength and overall upper body strength. Exercises such as farmer's carries, deadlifts, and kettlebell swings can help improve her grip strength and overall performance in this segment.
In the Running 3 and Sled Pull segments, Leah should work on improving her speed and endurance. Incorporating interval training sessions and longer distance runs can help improve her running performance in these segments.
Additionally, Leah should pay attention to her form and technique in each exercise. Proper form can help optimize performance and reduce the risk of injury. Practicing the specific movements and exercises she will encounter during the race in her training sessions can help improve her overall performance.
Lastly, Leah should focus on mental preparation and mindset during the race. Staying motivated, positive, and focused can help her push through any physical challenges and maintain a strong performance throughout the race.
By implementing these training strategies and race strategies, Leah Mwangi can continue to improve her performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| 鍾 心愉 | 2024 Taipei | 01:45:27 | |
| Andrews Heather | 2024 Glasgow | 01:45:31 | |
| Mchugh Gemma | 2024 Dublin | 01:46:10 | |
| Pope Gemma | 2024 Sports Direct HYROX London | 01:45:50 | |
| Bradley Katherine | 2024 Cape Town | 01:46:04 | |
| Rico Barea Ana María | 2023 Valencia | 01:46:08 | |
| Robinson Ruth | 2021 Birmingham | 01:46:07 | |
| Herbers Nane | 2023 Hannover | 01:46:00 | |
| Onslow Nicole | 2024 Manchester | 01:45:57 | |
| Coll Maighread | 2024 Dublin | 01:46:10 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 New York | 01:44:04 | |
| 2021 New York | 01:59:14 | |
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