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
51 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 51 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 51 athletes with similar finish time in Hyrox Women
Fast, slow, or steady?
Here’s the full breakdown of Littlejohn Courtney'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 Littlejohn Courtney hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 51 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 Littlejohn Courtney’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 Littlejohn Courtney'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
11:07.
Check the detail of the improvement plan below.
Based on 51 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Courtney Littlejohn's performance in the 2024 Washington - North American Championships places her solidly in the top tier of her age group and overall. Her total running time was faster than average, indicating a strong runner profile. However, the significant variance in performance across different segments suggests a potential to evolve into a more well-rounded, hybrid athlete with targeted training. Notably, Courtney started the race exceptionally strong, but her performance in later running segments and specific exercises like Sandbag Lunges and Burpees Broad Jump suggests fatigue or a lack of specific strength endurance. This indicates a need for a more balanced approach to training, focusing equally on strength, endurance, and transition efficiency.
Segments to Improve:
Sandbag Lunges: The most significant area for improvement, with performance well below average. Incorporate lunges with varying weights and distances into training routines to build specific muscle endurance and strength. Utilize unilateral strength training exercises such as Bulgarian split squats and single-leg deadlifts to improve balance and muscular symmetry, reducing the risk of injury and enhancing performance in asymmetrical load-bearing exercises.
Burpees Broad Jump: Another area for improvement. Focus on plyometric training to enhance explosive power and agility. Exercises like box jumps, squat jumps, and broad jumps can be particularly beneficial. Additionally, integrating burpee variations into workouts can help improve the efficiency and speed of this movement, focusing on minimizing ground contact time during the transition between the burpee and the jump.
Sled Pull: While better than the previous two segments, there is room for improvement. Incorporate specific sled training into routines, focusing on both heavy, short pulls to build strength and lighter, longer pulls to build endurance. Improving grip strength through exercises like farmer's walks and dead hangs can also contribute to better performance in this segment.
Incorporating compromised running scenarios post these specific exercises in training sessions can also be beneficial. This approach will prepare Courtney for the fatigue and specific muscle stress encountered during the race, improving her ability to maintain performance in running segments following strength challenges.
Race Strategies:
Pacing: Given the strong start but faltering in later segments, focus on a more consistent pacing strategy throughout the race. Utilize interval training with a mix of high intensity and recovery periods to improve stamina and teach the body to recover more quickly. This will help in maintaining a steady pace throughout the race and avoiding early burnout.
Transitions (Roxzone): With faster than average Roxzone times, Courtney shows good potential in transition efficiency. However, there's always room for improvement. Practice transitions between different types of exercises in training to minimize downtime and maintain a higher overall pace.
Strength and Endurance Balance: As a runner with strong initial segments but slower strength-focused exercises, integrating more hybrid training sessions that combine running with functional strength exercises can improve overall performance. This could involve circuit training that mimics the race's structure, alternating between running intervals and strength exercises.
Implementing these strategies and focusing on identified areas for improvement can help Courtney Littlejohn to not only improve her rank and performance in future HYROX races but also evolve into a more versatile and resilient athlete.
