Season 23/24 2023 London (3243) HYROX (2806) Women (960) Allport Demie

Allport Demie Hyrox Result

Dive into this athlete’s performance at 2023 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 1000 similar athletes.

Performance Highlights

GBR GBR Flag Women 25-29 #124005 01:37:56 93rd in AG | Top 71.0% 626th | Top 65.2%
-00:29
49:00
Run Total
-00:04
06:07
Avg. Lap
-00:30
04:53
Best Lap
-00:05
40:29
Workout Total
-00:01
05:03
Avg. Workout
+00:41
08:31
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 1000 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 1000 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Allport Demie'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 Allport Demie'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 1000 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 Allport Demie'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 Allport Demie'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 03:14. Check the detail of the improvement plan below.

01:12 Potential Improvement 37.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sled Pull 01:12 07:13 to 06:01 37.1%
Sandbag Lunges 00:43 05:50 to 05:07 22.2%
Run Total 00:38 49:00 to 48:22 19.6%
Farmers Carry 00:32 02:51 to 02:19 16.5%
Sled Push 00:04 02:56 to 02:52 2.1%
Wall Balls 00:04 05:20 to 05:16 2.1%
Rowing 00:01 05:31 to 05:30 0.5%
Ski Erg 00:00 05:13 to 05:13 0.0%
Burpees Broad Jump 00:00 05:35 to 05:35 0.0%

Splits Time

Allport Demie Perfect Race
Splits Total Average Total
Running 1 04:53 00:00 05:28 -00:35 00:00 +00:00
Ski Erg 05:13 04:53 05:16 -00:03 05:28 -00:35
Running 2 05:57 10:06 05:53 +00:04 10:44 -00:38
Sled Push 02:56 16:03 02:59 -00:03 16:37 -00:34
Running 3 06:27 18:59 06:12 +00:15 19:36 -00:37
Sled Pull 07:13 25:26 06:17 +00:56 25:48 -00:22
Running 4 06:03 32:39 06:12 -00:09 32:05 +00:34
Burpees Broad Jump 05:35 38:42 06:59 -01:24 38:17 +00:25
Running 5 06:17 44:17 06:25 -00:08 45:16 -00:59
Rowing 05:31 50:34 05:34 -00:03 51:41 -01:07
Running 6 06:13 56:05 06:16 -00:03 57:15 -01:10
Farmers Carry 02:51 01:02:18 02:25 +00:26 01:03:31 -01:13
Running 7 06:12 01:05:09 06:15 -00:03 01:05:56 -00:47
Sandbag Lunges 05:50 01:11:21 05:19 +00:31 01:12:11 -00:50
Running 8 07:00 01:17:11 06:51 +00:09 01:17:30 -00:19
Wall Balls 05:20 01:24:11 05:45 -00:25 01:24:21 -00:10
Roxzone 08:31 01:37:56 07:50 +00:41 01:37:56
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Demie Allport had a strong performance in the HYROX race in London. She finished with an overall rank of 626, which puts her in the top 22% of all athletes. In her age group (25-29), she ranked 93, placing her in the top 24% of competitors. Her overall time was 01:37:56, with a total running time of 00:49:00, which was 00:29 slower than the average.

Demie's best running lap was 00:04:53, which was 00:20 faster than the average. Her splits analysis shows that she performed well in the Ski Erg, Sled Push, Burpees Broad Jump, Rowing, and Wall Balls segments, where she was faster than the average. However, she struggled in the Sled Pull, Sandbag Lunges, Farmers Carry, and Running 3 segments, where she was slower than the average.

Segments to Improve


1. Roxzone:
Demie spent 00:08:31 in the Roxzone, which was 00:48 slower than the average. To improve this segment, she needs to focus on improving her overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts and practicing quick transitions between exercises will help her reduce the time spent in the Roxzone.

2. Sled Pull:
Demie's time in the Sled Pull segment was 00:07:13, which was 00:39 slower than the average. To improve her performance in this segment, she should focus on building strength in her upper body and core muscles. Exercises such as pull-ups, bent-over rows, and planks can help her develop the necessary strength. Additionally, practicing proper sled pulling technique, including engaging the legs and maintaining a strong posture, will also contribute to improved performance.

3. Sandbag Lunges:
Demie completed the Sandbag Lunges segment in 00:05:50, which was 00:32 slower than the average. To enhance her performance in this segment, she should work on strengthening her leg muscles and improving her endurance. Exercises such as squats, lunges, and step-ups can help her develop leg strength. Incorporating exercises that mimic the movement of sandbag lunges, such as walking lunges with weights, will also be beneficial.

4. Running 3:
Demie's time for Running 3 was 00:06:27, which was 00:13 slower than the average. To improve her running performance, she should focus on developing her cardiovascular endurance and speed. Incorporating interval training, such as sprint intervals and hill sprints, will help improve her running speed. Additionally, incorporating longer distance runs to build endurance will also be beneficial.

Strategies


- Pace Management: Demie should focus on maintaining a consistent pace throughout the race to avoid burning out early or losing momentum. She should start the race at a comfortable pace and gradually increase her effort as the race progresses. Efficient pacing will help her maintain a steady performance and prevent fatigue.

- Transition Efficiency: Demie should work on improving her transition time between exercises. Practicing quick and smooth transitions during training sessions will help her save valuable time during the race. She should aim to minimize the time spent in the Roxzone and other transition areas.

- Mental Preparation: Demie should develop mental strategies to stay focused and motivated throughout the race. Techniques such as visualization, positive self-talk, and setting small goals can help her maintain a strong mindset and push through challenging moments during the race.

By addressing the areas of improvement highlighted above and implementing the suggested training strategies and race strategies, Demie Allport can enhance her performance in future HYROX races.

Similar Athletes
Kamien Allison 2022 New York 01:37:53
Bramhall Louise 2024 Birmingham 01:37:28
Van DammePilzys Marta 2024 Amsterdam 01:37:59
Connor Kelley 2023 Amsterdam 01:37:35
Spangenberg Cara 2024 London 01:37:29
Delaney Leighann 2024 Dublin 01:38:16
Werleman Judith 2024 Rotterdam 01:37:52
Van Vugt Mandy 2024 Amsterdam 01:38:21
Gremillet Félicie 2024 Paris 01:37:36
Rubin Brenda 2023 New York 01:37:44

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