Elliston Laura
Hyrox Result
Dive into this athlete’s performance at 2024 Birmingham 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.
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 Elliston Laura'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 Elliston Laura'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 Elliston Laura'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 Elliston Laura'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
03:29.
Check the detail of the improvement plan below.
01:39
Potential Improvement
47.4%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Laura Elliston performed remarkably in the Birmingham Hyrox 2024 race, finishing in the top 15% of all competitors and ranking 121st in her age group of 35-39. Her strength lies predominantly in her running, as her total running time was faster than the average by 55 seconds. This suggests that Laura's fitness profile leans more towards being a runner than a strength athlete.
Examining her pacing throughout the race, it seems Laura may have started slightly slower than average in her first running segment but picked up the pace in subsequent runs. This strategy served her well, allowing her to conserve energy early on and maintain a faster pace later in the race.
Segments to Improve:
- Wall Balls: This was Laura's most challenging segment, with her time being 2 minutes and 17 seconds slower than the 25th percentile. To improve her performance in this area, Laura could incorporate more functional strength training into her routine, focusing on exercises that work the lower body and core. Squats, lunges, and kettlebell swings would be particularly beneficial. Additionally, practicing the Wall Balls exercise itself would help her become more efficient and faster in this segment.
- Roxzone: Laura's Roxzone time was slower than average, indicating she may have taken longer to transition between exercises or rested more. To improve this aspect, Laura could work on her overall fitness level and transition speed. High-intensity interval training (HIIT) could be beneficial for improving transition times, as it involves short bursts of intense exercise followed by brief recovery periods. Practicing transitions between different exercises could also help.
- Burpees Broad Jump: Laura's performance in this segment was slower than the 25th percentile by 1 minute and 55 seconds. To enhance her performance in Burpees Broad Jump, she could incorporate plyometric exercises, such as box jumps and squat jumps, into her training routine. Additionally, practicing the burpee movement itself would help improve her technique and speed in this segment.
Race Strategies:
In future races, Laura should consider implementing the following strategies:
- Start the race at a moderate pace and gradually increase speed in the subsequent running segments. This strategy, which she seemed to employ in this race, can help conserve energy early on and maintain a faster pace later in the race.
- Focus on maintaining a steady pace in the strength segments rather than trying to rush through them. This can help prevent fatigue and ensure a more consistent performance throughout the race.
- Practice transitioning quickly and efficiently between different exercises. This can help reduce Roxzone time and improve overall race time.
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
Ready to conquer your next race?
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