Dive into this athlete’s performance at 2024 Sports Direct HYROX 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
256 similar athletes.
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.
Chart
Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 39.
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Percentile based on all the athletes who competed in Hyrox Women
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
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Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 209 to 292.
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Based on 256 athletes with similar finish time in Hyrox Women
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
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Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 100 to 304.
End of interactive chart.
Based on 256 athletes with similar finish time in Hyrox Women
Fast, slow, or steady?
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -78 to 140.
End of interactive chart.
Based on 256 athletes with similar finish time in Hyrox Women
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
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Line chart with 2 lines.
Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4190 to 5140.
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Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 91 to 830.
End of interactive chart.
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 his 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
03:46.
Check the detail of the improvement plan below.
Based on 256 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Nicole Murphy demonstrated a commendable performance in the 2024 Sports Direct HYROX London, finishing in the top 2% of all athletes and top 4% in her age group. Her overall time was impressive, especially considering her total running time was 00:11 faster than average, showcasing her strong running capabilities. Nicole's performance indicates a balanced athlete profile with a slight inclination towards running. However, an analysis of her splits suggests that while she excels in running, there is room for improvement in strength-focused exercises, particularly in sandbag lunges and wall balls. Nicole maintained a consistent pace throughout the race but appeared to start slightly slower in the initial running segments before picking up the pace, as evidenced by her best running lap being significantly faster than average.
Segments to Improve:
Sandbag Lunges: Nicole's performance in the sandbag lunges was significantly slower than average, indicating a potential weakness in lower body strength or endurance. To improve, Nicole should incorporate more functional leg strength workouts into her training regimen, including Bulgarian split squats, weighted step-ups, and lunges with heavier weights. Additionally, focusing on core stability exercises can enhance her ability to maintain form and control during the lunges, reducing time spent on this segment.
Wall Balls: Another area for improvement is the wall balls segment, where Nicole's time was slower than desired. To boost performance, Nicole should work on explosive power and endurance in her lower body and shoulders. Exercises such as thrusters, squat jumps, and medicine ball throws can increase her explosive strength, while shoulder press and push press workouts will build the necessary shoulder endurance and power.
Race Strategies:
Start Strong: Given Nicole's tendency to start slower in the initial running segments, adopting a strategy to start slightly faster could help shave off crucial seconds from her overall time. A focused warm-up routine that includes dynamic stretching and a short, high-intensity run could prepare her body for an explosive start.
Transitions and Roxzone: Nicole demonstrated efficient transition times, as evidenced by her faster-than-average Roxzone time. To further enhance this aspect, practicing specific transition drills, where she quickly moves from running to the strength exercises and back, can minimize any wasted time. Simulating race conditions in training, including the setup of equipment and the order of exercises, can also improve her transition efficiency.
Pacing Strategy: While Nicole has shown she can finish strong, working on a more consistent pacing strategy for the running segments can prevent early fatigue. Interval training with varied intensities and distances can help her body adapt to maintaining a consistent pace. Additionally, incorporating tempo runs into her training can improve her aerobic capacity, allowing for a steady pace throughout the race.
Strength Endurance: Given the identified areas for improvement in strength-focused exercises, incorporating strength endurance workouts into her training can enhance her overall performance. High-repetition sets of the specific exercises (e.g., sandbag lunges and wall balls) combined with short rest periods can boost her muscular endurance and resilience during these challenging segments.
In summary, Nicole's performance in the HYROX race was impressive, yet there is potential for further improvement. By focusing on her lower body strength and endurance, starting the race stronger, and refining her pacing strategy, Nicole can turn her identified weaknesses into strengths. With targeted training and strategic race planning, she is well-positioned to improve her rankings in future events.
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.
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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 52.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Women