Ashurst Michelle Hyrox Result

Dive into this athlete’s performance at 2024 Manchester 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 40-44 #131022 01:31:53 56th in AG | Top 53.8% 339th | Top 55.6%
+00:00
46:48
Run Total
+00:01
05:51
Avg. Lap
-01:01
04:07
Best Lap
-00:13
37:44
Workout Total
-00:01
04:43
Avg. Workout
+00:12
07:21
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 Ashurst Michelle'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 Ashurst Michelle'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 Ashurst Michelle'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 Ashurst Michelle'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 02:48. Check the detail of the improvement plan below.

00:57 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
Run Total 00:57 46:48 to 45:51 33.9%
Rowing 00:39 05:59 to 05:20 23.2%
Sled Push 00:20 02:58 to 02:38 11.9%
Sled Pull 00:19 05:50 to 05:31 11.3%
Sandbag Lunges 00:14 04:56 to 04:42 8.3%
Ski Erg 00:10 05:14 to 05:04 6.0%
Wall Balls 00:09 04:48 to 04:39 5.4%
Burpees Broad Jump 00:00 05:49 to 05:49 0.0%
Farmers Carry 00:00 02:10 to 02:10 0.0%

Splits Time

Ashurst Michelle Perfect Race
Splits Total Average Total
Running 1 04:07 00:00 05:11 -01:04 00:00 +00:00
Ski Erg 05:14 04:07 05:09 +00:05 05:11 -01:04
Running 2 05:05 09:21 05:34 -00:29 10:20 -00:59
Sled Push 02:58 14:26 02:48 +00:10 15:54 -01:28
Running 3 05:32 17:24 05:52 -00:20 18:42 -01:18
Sled Pull 05:50 22:56 05:55 -00:05 24:34 -01:38
Running 4 05:46 28:46 05:54 -00:08 30:29 -01:43
Burpees Broad Jump 05:49 34:32 06:17 -00:28 36:23 -01:51
Running 5 06:13 40:21 06:02 +00:11 42:40 -02:19
Rowing 05:59 46:34 05:26 +00:33 48:42 -02:08
Running 6 07:46 52:33 05:56 +01:50 54:08 -01:35
Farmers Carry 02:10 01:00:19 02:19 -00:09 01:00:04 +00:15
Running 7 05:55 01:02:29 05:55 +00:00 01:02:23 +00:06
Sandbag Lunges 04:56 01:08:24 04:55 +00:01 01:08:18 +00:06
Running 8 06:24 01:13:20 06:23 +00:01 01:13:13 +00:07
Wall Balls 04:48 01:19:44 05:08 -00:20 01:19:36 +00:08
Roxzone 07:21 01:31:53 07:09 +00:12 01:31:53
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Michelle Ashurst displayed commendable athleticism during the 2024 Manchester Hyrox race, achieving a top 17% overall rank among 1910 athletes and ranking 16% in her age group of 40-44. Her performance showcases a strong blend of endurance and strength, leaning slightly towards a better strength profile considering her total running time was slightly slower than average. Notably, Michelle started the race with a remarkable pace, as evidenced by her first running segment being significantly faster than average. However, her performance in the later running segments, particularly Running 6, along with the total running time, suggests a need for improved endurance and pacing strategy throughout the race. The slower than average Roxzone time indicates room for enhancing overall fitness and transition efficiency.

Segments to Improve:

  • Running 6: This segment was significantly slower than average, indicating fatigue or pacing issues. To improve, Michelle should focus on interval training with progressive overload—mixing short, high-intensity runs with longer, steady-state sessions. Incorporating hill repeats and tempo runs will also build endurance and speed. Practicing running on tired legs, such as after strength training sessions, can simulate late-race fatigue and improve performance in later running segments.
  • Total Running Time: Being slower than average suggests a need for enhanced running endurance. Long, slow distance (LSD) runs should become a staple in Michelle's training, gradually increasing the distance to build aerobic capacity. Additionally, incorporating speed work sessions once a week can improve her overall running pace.
  • Rowing: To improve the slower-than-average rowing performance, focus on technique drills emphasizing leg drive and proper sequencing of the stroke. Interval training on the rower, alternating between high-intensity sprints and recovery periods, can also boost both aerobic and anaerobic capacity. Weight training aimed at strengthening the back, legs, and core will improve power output during rowing.
  • Roxzone: The slower time indicates inefficiencies in transition and possibly a need for better overall fitness. Transition drills, where Michelle practices swiftly moving from one exercise to another, can reduce Roxzone time. Improving cardiovascular fitness through a combination of endurance and high-intensity interval training (HIIT) will also minimize the need for extended rest.

Race Strategies:

  • Pacing: Michelle should work with a coach to develop a race pacing strategy that allows her to start strong without burning out early. Practicing negative splits during training runs, where each split is faster than the last, can help in managing energy more effectively throughout the race.
  • Pre-Race Nutrition and Hydration: Optimizing nutrition and hydration in the days leading up to the race and having a pre-race meal strategy can significantly impact performance. Consulting with a sports nutritionist to tailor a plan based on Michelle's specific needs and race demands is recommended.
  • Mental Preparation: Mental toughness can be as crucial as physical preparation. Techniques such as visualization, goal setting, and positive self-talk should be integrated into Michelle's pre-race routine to enhance focus and resilience.
  • Transition Practice: Regularly incorporating transition drills into training sessions will improve efficiency moving between exercise zones, reducing Roxzone time. This includes setting up mock transition areas during workouts to mimic race day conditions.

By focusing on these identified areas for improvement and implementing the suggested strategies, Michelle Ashurst can enhance her performance in future Hyrox races. Continuous assessment and adaptation of training and race strategies will be key to achieving her athletic potential.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Women
Similar Athletes
Bezemer Dilek 2023 Amsterdam 01:31:40
Verhoeven Innet 2022 Amsterdam 01:32:03
Ullmann Claudia 2023 München 01:32:11
Wong Celestyn 2024 Hong Kong 01:31:23
Richter Christiane 2019 Essen 01:32:23
Wildsmith Donna 2022 Birmingham 01:31:54
Tønder Cecilie Amalie 2024 Malaga 01:31:33
Diolosa Roberta 2023 Milan 01:31:50
Bergendahl Julia 2024 Stockholm 01:31:35
Wolf Daniela 2024 Stuttgart 01:32:23

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Manchester 01:23:36
2024 Birmingham 01:27:35

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