Season 19/20 2020 Dallas (285) HYROX (189) Women (67) Lagos Fotini

Lagos Fotini Hyrox Result

Dive into this athlete’s performance at 2020 Dallas 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 988 similar athletes.

Performance Highlights

USA USA Flag Women 30-34 #102007 01:37:29 10th in AG | Top 66.7% 30th | Top 44.8%
-02:46
46:33
Run Total
-00:21
05:49
Avg. Lap
-00:57
04:24
Best Lap
+00:46
41:06
Workout Total
+00:06
05:08
Avg. Workout
+02:10
09:54
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 988 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 988 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Lagos Fotini'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 Lagos Fotini'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 988 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 Lagos Fotini'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 Lagos Fotini'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 04:26. Check the detail of the improvement plan below.

03:23 Potential Improvement 76.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sled Pull 03:23 09:22 to 05:59 76.3%
Sled Push 00:39 03:30 to 02:51 14.7%
Sandbag Lunges 00:18 05:23 to 05:05 6.8%
Rowing 00:05 05:34 to 05:29 1.9%
Ski Erg 00:01 05:13 to 05:12 0.4%
Burpees Broad Jump 00:00 05:45 to 05:45 0.0%
Farmers Carry 00:00 02:11 to 02:11 0.0%
Wall Balls 00:00 04:08 to 04:08 0.0%
Run Total 00:00 46:33 to 46:33 0.0%

Splits Time

Lagos Fotini Perfect Race
Splits Total Average Total
Running 1 04:24 00:00 05:26 -01:02 00:00 +00:00
Ski Erg 05:13 04:24 05:15 -00:02 05:26 -01:02
Running 2 05:38 09:37 05:51 -00:13 10:41 -01:04
Sled Push 03:30 15:15 02:57 +00:33 16:32 -01:17
Running 3 06:10 18:45 06:10 +00:00 19:29 -00:44
Sled Pull 09:22 24:55 06:18 +03:04 25:39 -00:44
Running 4 06:00 34:17 06:13 -00:13 31:57 +02:20
Burpees Broad Jump 05:45 40:17 06:56 -01:11 38:10 +02:07
Running 5 05:54 46:02 06:24 -00:30 45:06 +00:56
Rowing 05:34 51:56 05:33 +00:01 51:30 +00:26
Running 6 06:27 57:30 06:17 +00:10 57:03 +00:27
Farmers Carry 02:11 01:03:57 02:25 -00:14 01:03:20 +00:37
Running 7 05:52 01:06:08 06:15 -00:23 01:05:45 +00:23
Sandbag Lunges 05:23 01:12:00 05:19 +00:04 01:12:00 +00:00
Running 8 06:11 01:17:23 06:49 -00:38 01:17:19 +00:04
Wall Balls 04:08 01:23:34 05:37 -01:29 01:24:08 -00:34
Roxzone 09:54 01:37:29 07:44 +02:10 01:37:29
Based on 988 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Fotini Lagos had a strong performance in the 2020 Dallas HYROX race. She finished with an overall time of 01:37:29, placing her in the top 15% of 189 athletes. In her age group (30-34), she ranked 10th out of 41 athletes, placing her in the top 24%. Fotini's total running time of 00:46:33 was 01:42 faster than the average time. This suggests that she has a strong running profile and should focus on maintaining and improving her running performance. Her best running lap was 00:04:24, which was 00:45 faster than the average time.

Segments to Improve


1. Sled Pull:
Fotini's time of 00:09:22 in the Sled Pull segment was 02:41 slower than the average time. To improve in this segment, she should focus on increasing her upper body and grip strength. Specific exercises that can help include deadlifts, pull-ups, and farmer's walks. Fotini should also work on her technique and form during the sled pull to ensure maximum efficiency.

2. Roxzone:
Fotini's time in the Roxzone segment was 00:09:54, which was 02:21 slower than the average time. To improve in this segment, Fotini should work on improving her overall fitness and endurance. High-intensity interval training (HIIT) workouts and circuit training can help improve her cardiovascular fitness and reduce rest time between exercises. Fotini should also focus on improving her transition time between exercises to minimize time lost in the Roxzone.

3. Running 6:
Fotini's time in Running 6 was 00:06:27, which was 00:11 slower than the average time. To improve her running performance in this segment, Fotini should incorporate interval training and speed workouts into her training routine. This can include sprints, hill repeats, and tempo runs. Fotini should also focus on maintaining a consistent pace throughout the race to avoid burning out too early.

Strategies


- Fotini should pace herself strategically throughout the race to ensure she maintains a steady effort level. Starting too fast can lead to early fatigue, while starting too slow can result in lost time that is difficult to make up later.
- Fotini should focus on efficient and quick transitions between exercises to minimize time lost in the Roxzone segment. Practicing and rehearsing transitions during training can help improve her overall race performance.
- Fotini should also prioritize recovery and rest days during her training to avoid overtraining and reduce the risk of injuries.
- During the race, Fotini should listen to her body and adjust her effort level accordingly. Pushing too hard without considering fatigue can lead to a decline in performance towards the end of the race.
- Fotini should also consider incorporating strength training exercises that mimic the movements in the HYROX race, such as sled pushes and pulls, burpees, and sandbag lunges. This will help her build specific strength and endurance for these segments.

By focusing on improving her performance in the Sled Pull, Roxzone, and Running 6 segments, Fotini Lagos can further enhance her overall race performance. Incorporating the suggested training strategies and techniques, as well as following the race strategies provided, will help her reach her full potential in future HYROX races.

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
Thomside AnnaLisa 2024 Birmingham 01:37:59
RogersAnderson Sabrina 2024 Brisbane 01:37:38
한 예율 2024 Incheon 01:37:59
Marsdal Line 2023 Dublin 01:37:33
Vileth Maja 2024 Malaga 01:37:27
Wegner Paula 2021 Berlin 01:37:06
Dietz Vera 2022 Karlsruhe 01:37:24
Caldwell Andrea 2024 London 01:37:29
Ruitenbeek Jill 2024 Amsterdam 01:37:14
Johnson Meg 2024 Anaheim 01:37:25

Measure Your Performance Against Top Athletes

Other Results from this athlete
2021 Dallas 01:31:10
2019 New York 01:36:12

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