Dive into this athlete’s performance at 2024 Washington - North American Championships 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.
Inconsistency detected: Overall Time does not match the total workout and running time on result.hyrox.com. It might impact our analysis.
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
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!
Based on 1000 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.
Based on 1000 athletes with similar finish time in Hyrox Women
Fast, slow, or steady?
Here’s the full breakdown of Courtney Jessica's 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 Courtney Jessica hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 1000 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.
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 Courtney Jessica’s 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.
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 Courtney Jessica'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
02:34.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Jessica Courtney's performance in the 2024 Washington - North American Championships places her in the top 17% of both the overall and her age group categories, highlighting her competitive edge in the HYROX race. Notably, her total running time is significantly faster than the average, indicating a strong runner profile. However, her performance in several strength and skill-related segments, such as the Sled Push and Wall Balls, suggests room for improvement to create a more balanced athlete profile. Jessica's pacing appears to be consistent, as evidenced by her consistent ranking across the running segments, but there is potential to optimize her transition times in the Roxzone, indicating a need for enhanced overall fitness and efficient transition strategies.
Segments to Improve:
Sled Push: Jessica's performance was notably slower in this segment. To improve, she should focus on lower body strength, particularly quadriceps and gluteus maximus. Specific exercises like weighted squats, leg press, and sled drags can enhance her pushing power. Additionally, incorporating interval training with short bursts of high-intensity pushing exercises can simulate the race conditions better.
Wall Balls: To enhance her Wall Ball performance, Jessica should work on her squat depth and explosive power. Exercises such as thrusters and medicine ball slams can improve her coordination and power generation. Practicing the wall ball shot with varying weights and heights can also help her adapt to the demands of the segment.
Burpees Broad Jump: For improvement in this area, focusing on plyometric training can be beneficial. Exercises such as box jumps, broad jumps, and plyometric push-ups will help increase her explosive strength and efficiency during the burpees broad jump segment.
Sandbag Lunges: To better her performance here, Jessica should incorporate unilateral strength training to improve her balance and power in each leg independently. Bulgarian split squats, lunges with weight variations, and step-ups can significantly contribute to this improvement.
Ski Erg: Improving her technique on the Ski Erg can lead to better times. Focusing on core strength through planks, Russian twists, and cable pulls can enhance her power transfer. Additionally, practicing proper hand and arm positioning on the Ski Erg with a coach can correct any inefficiencies in her form.
Race Strategies:
Efficient Transitions: Reducing time in the Roxzone is crucial for overall performance improvement. Jessica should practice transitioning between different exercises to minimize rest and hesitation time. Implementing specific transition drills during training sessions can help develop a smoother flow between segments.
Pacing: Given her strong running profile, Jessica might benefit from a slightly more conservative start to preserve energy for strength-based segments. Interval training that mimics the race's structure, alternating between running and strength exercises, can help her find an optimal pacing strategy.
Pre-Race Preparation: A focused approach on warming up, especially dynamic stretching and light versions of the race's exercises, can prepare her muscles and cardiovascular system for the upcoming demands, potentially improving her performance in the initial segments.
Mental Strategy: Mental resilience training, including visualization techniques and setting micro-goals throughout the race, can help Jessica maintain focus and motivation, especially during challenging segments.
By addressing these specific areas of improvement and implementing strategic adjustments, Jessica Courtney can enhance her strengths as a runner while becoming more proficient in strength and skill-based segments, ultimately elevating her performance in future HYROX races.
