Season 24/25 2024 Sydney (1237) HYROX (1058) Women (363) Pilcher Emma

Pilcher Emma Hyrox Result

Dive into this athlete’s performance at 2024 Sydney 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 993 similar athletes.

Performance Highlights

AUS AUS Flag Women 35-39 #175001 01:37:30 38th in AG | Top 65.5% 247th | Top 68.0%
+00:42
50:00
Run Total
+00:05
06:15
Avg. Lap
+00:23
05:44
Best Lap
-02:25
37:55
Workout Total
-00:18
04:44
Avg. Workout
+01:51
09:38
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 993 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 993 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Pilcher Emma'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 Pilcher Emma'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 993 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 Pilcher Emma'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 Pilcher Emma'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 05:18. Check the detail of the improvement plan below.

02:57 Potential Improvement 55.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:57 09:33 to 06:36 55.7%
Run Total 01:49 50:00 to 48:11 34.3%
Sled Pull 00:32 06:31 to 05:59 10.1%
Ski Erg 00:00 04:48 to 04:48 0.0%
Sled Push 00:00 01:49 to 01:49 0.0%
Rowing 00:00 05:01 to 05:01 0.0%
Farmers Carry 00:00 02:15 to 02:15 0.0%
Sandbag Lunges 00:00 03:27 to 03:27 0.0%
Wall Balls 00:00 04:31 to 04:31 0.0%

Splits Time

Pilcher Emma Perfect Race
Splits Total Average Total
Running 1 04:34 00:00 05:26 -00:52 00:00 +00:00
Ski Erg 04:48 04:34 05:15 -00:27 05:26 -00:52
Running 2 05:44 09:22 05:51 -00:07 10:41 -01:19
Sled Push 01:49 15:06 02:57 -01:08 16:32 -01:26
Running 3 05:49 16:55 06:10 -00:21 19:29 -02:34
Sled Pull 06:31 22:44 06:18 +00:13 25:39 -02:55
Running 4 05:53 29:15 06:13 -00:20 31:57 -02:42
Burpees Broad Jump 09:33 35:08 06:56 +02:37 38:10 -03:02
Running 5 06:20 44:41 06:23 -00:03 45:06 -00:25
Rowing 05:01 51:01 05:33 -00:32 51:29 -00:28
Running 6 06:21 56:02 06:17 +00:04 57:02 -01:00
Farmers Carry 02:15 01:02:23 02:25 -00:10 01:03:19 -00:56
Running 7 06:33 01:04:38 06:15 +00:18 01:05:44 -01:06
Sandbag Lunges 03:27 01:11:11 05:19 -01:52 01:11:59 -00:48
Running 8 08:50 01:14:38 06:48 +02:02 01:17:18 -02:40
Wall Balls 04:31 01:23:28 05:37 -01:06 01:24:06 -00:38
Roxzone 09:38 01:37:30 07:47 +01:51 01:37:30
Based on 993 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Emma Pilcher delivered a commendable performance in the 2024 Sydney Hyrox race, finishing in the top 23% overall and top 20% in her age group. Her overall time was 01:37:30, showcasing strong capabilities, especially in strength-based exercises like the Sled Push and Sandbag Lunges. However, her total running time was slightly slower than average, indicating a need for enhanced running endurance and speed. Emma's pacing started strong, particularly in the initial running laps, but she seemed to slow down in the later stages, suggesting an initial burst of speed that wasn't sustainable. Her profile leans more towards strength, as evidenced by her top percentile ranks in the strength exercises, but she can benefit from balancing this with improved running performance.

Segments to Improve

  • Burpees Broad Jump: Emma was significantly slower than the average, indicating a potential area for substantial improvement. To enhance performance, she should focus on:
    • Explosive Power Drills: Incorporate box jumps and plyometric exercises to build lower body power.
    • Burpee Form and Efficiency: Practice burpees with a focus on minimizing transition time between the jump and the return to the floor.
  • Roxzone: The transition time was slower than average, suggesting a need to streamline race transitions. Recommended strategies include:
    • Transition Drills: Simulate race conditions by practicing quick transitions between different fitness stations to reduce downtime.
    • Overall Fitness: Enhance cardiovascular endurance through interval training to support quicker recoveries between zones.
  • Total Running Time: Emma's running time was slightly slower than average, indicating a need for improved running efficiency and endurance:
    • Endurance Building: Incorporate longer distance runs at a steady pace to build endurance.
    • Speed Work: Integrate interval training and tempo runs to improve running speed.
  • Sled Pull: Slightly slower performance here can be improved with:
    • Back and Shoulder Strengthening: Exercises such as deadlifts and rows can enhance the pulling power.
    • Technique Refinement: Focus on maintaining proper form to maximize efficiency and reduce strain.

Race Strategies

  • Consistent Pacing: Avoid starting too fast in running segments to ensure energy is conserved for the latter parts of the race.
  • Focus on Transitions: Practice efficient transitions to minimize time in the Roxzone, conserving energy and maintaining momentum.
  • Strength-Endurance Balance: While Emma excels in strength exercises, integrating running drills focused on endurance will ensure a balanced performance across all segments.
Similar Athletes
Dulin Marie 2024 Bordeaux 01:37:06
Langdon Megan 2024 Melbourne 01:37:26
Rudd Mollie 2024 Birmingham 01:37:48
Lawrie Mairi 2024 Glasgow 01:37:10
Görke Bentje 2018 Hamburg 01:37:11
Smarandache Cristina 2024 Rimini 01:37:31
Witek Alejandra 2023 Chicago 01:37:25
Filipponi Veronica 2024 Milan 01:37:27
Mcdonnell Orla 2024 Birmingham 01:37:14
KlaverkampLee Sora 2024 Amsterdam 01:37:51

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