Ramsay Alana Hyrox Result

Dive into this athlete’s performance at 2023 Glasgow 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 606 similar athletes.

Performance Highlights

GBR GBR Flag Women 25-29 #180048 01:46:14 70th in AG | Top 88.6% 375th | Top 85.2%
+00:09
53:23
Run Total
+00:01
06:40
Avg. Lap
-00:15
05:25
Best Lap
+02:20
46:36
Workout Total
+00:17
05:49
Avg. Workout
-02:24
06:17
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 606 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 606 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Ramsay Alana'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 Ramsay Alana'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 606 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 Ramsay Alana'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 Ramsay Alana'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 06:04. Check the detail of the improvement plan below.

02:55 Potential Improvement 48.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:55 10:33 to 07:38 48.1%
Run Total 01:20 53:23 to 52:03 22.0%
Rowing 01:00 06:43 to 05:43 16.5%
Ski Erg 00:19 05:43 to 05:24 5.2%
Sandbag Lunges 00:17 06:03 to 05:46 4.7%
Sled Push 00:13 03:24 to 03:11 3.6%
Sled Pull 00:00 06:27 to 06:27 0.0%
Farmers Carry 00:00 02:15 to 02:15 0.0%
Wall Balls 00:00 05:28 to 05:28 0.0%

Splits Time

Ramsay Alana Perfect Race
Splits Total Average Total
Running 1 05:25 00:00 05:43 -00:18 00:00 +00:00
Ski Erg 05:43 05:25 05:25 +00:18 05:43 -00:18
Running 2 05:51 11:08 06:15 -00:24 11:08 +00:00
Sled Push 03:24 16:59 03:09 +00:15 17:23 -00:24
Running 3 06:46 20:23 06:38 +00:08 20:32 -00:09
Sled Pull 06:27 27:09 06:54 -00:27 27:10 -00:01
Running 4 06:34 33:36 06:42 -00:08 34:04 -00:28
Burpees Broad Jump 10:33 40:10 08:01 +02:32 40:46 -00:36
Running 5 07:04 50:43 06:54 +00:10 48:47 +01:56
Rowing 06:43 57:47 05:47 +00:56 55:41 +02:06
Running 6 06:41 01:04:30 06:46 -00:05 01:01:28 +03:02
Farmers Carry 02:15 01:11:11 02:36 -00:21 01:08:14 +02:57
Running 7 06:15 01:13:26 06:46 -00:31 01:10:50 +02:36
Sandbag Lunges 06:03 01:19:41 05:57 +00:06 01:17:36 +02:05
Running 8 08:51 01:25:44 07:33 +01:18 01:23:33 +02:11
Wall Balls 05:28 01:34:35 06:27 -00:59 01:31:06 +03:29
Roxzone 06:17 01:46:14 08:41 -02:24 01:46:14
Based on 606 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Alana Ramsay performed well in the Hyrox race, finishing in the top 26% of all athletes with an overall rank of 375. In her age group (25-29), she ranked in the top 32% with a rank of 70. Her overall time was 01:46:14, with a total running time of 00:53:23. It is worth noting that her total running time was 02:13 slower than the average for her finish time. This suggests that she may need to focus on improving her overall fitness and transition time.

Segments to Improve


Based on the splits analysis, the segments where Alana lost the most time were the Burpees Broad Jump, Run Total, Running 8, Rowing, and Ski Erg. To improve performance in these segments, Alana should focus on specific training strategies and techniques.

1. Burpees Broad Jump:
Alana lost 02:55 compared to the average time in this segment. To improve her performance, she can incorporate exercises that target upper body strength and explosiveness, such as push-ups, burpees, and box jumps. Improving her overall fitness and explosiveness will help her complete this segment more efficiently.

2. Run Total:
Alana's total running time was 02:13 slower than average. To improve her running performance, she should focus on increasing her aerobic endurance and speed. Incorporating high-intensity interval training (HIIT) workouts, tempo runs, and hill sprints into her training routine can help improve her running speed and endurance.

3. Running 8:
Alana was 01:02 slower than average in this running segment. To improve her performance, she should focus on increasing her endurance and speed. Long-distance runs, interval training, and hill repeats can help improve her running performance in this segment.

4. Rowing:
Alana's rowing time was 00:58 slower than average. To improve her rowing performance, she should focus on building upper body strength and improving her rowing technique. Incorporating exercises such as bent-over rows, lat pulldowns, and rowing machine workouts into her training routine can help improve her rowing efficiency.

5. Ski Erg:
Alana's time on the Ski Erg was 00:17 slower than average. To improve her performance, she should focus on building leg and core strength, as well as improving her technique on the Ski Erg machine. Incorporating exercises such as squats, lunges, and core exercises into her training routine can help improve her performance on the Ski Erg.

Strategies


During the race, Alana should focus on pacing herself appropriately to maintain a consistent effort throughout. It is important for her to avoid starting too fast and burning out later in the race. She should also pay attention to her transitions in the roxzone and aim to make them as efficient as possible to minimize time lost.

In terms of overall training, Alana should include a combination of strength training, cardio exercises, and sport-specific drills in her routine. This will help improve her overall fitness, endurance, and performance in the specific segments where she lost the most time. It is also important for her to listen to her body, allow for proper rest and recovery, and maintain a balanced and nutritious diet to support her training efforts.

By implementing these strategies and focusing on improving the identified areas of weakness, Alana can enhance her performance in future Hyrox races and continue to progress in her fitness journey.

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
Mallison Amanda 2022 Birmingham 01:46:09
Currie Procter Sharni 2024 Melbourne 01:45:58
Major Collyns Chiara 2023 London 01:46:00
Van Enckevort Katja 2024 Maastricht 01:46:40
Griffiths Sarah 2024 Birmingham 01:45:47
Mcderment Elizabeth 2022 Manchester 01:46:30
Hopermann Alina 2024 Hamburg 01:45:59
Felstead Ruth 2024 Marseille 01:46:36
Barella Hannah 2024 Birmingham 01:46:18
Betesuku Clémence 2024 Marseille 01:46:41

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Glasgow 01:44:28

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