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
784 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 784 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 784 athletes with similar finish time in Hyrox Women
Fast, slow, or steady?
Here’s the full breakdown of Shumway Laura'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 Shumway Laura hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 784 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 Shumway Laura’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 Shumway Laura'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
05:22.
Check the detail of the improvement plan below.
Based on 784 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Laura Shumway showcased a commendable performance in the 2024 Washington - North American Championships, finishing in the top 26% among 767 athletes and equally in her age group. Her overall time of 01:41:09 reflects a balanced athlete with a stronger inclination towards running, as evidenced by her total running time being 00:10:27 (41:21 faster than average). This suggests Laura has a runner profile, but there's room for improvement in her strength exercises. The early running segments indicate she started the race well, maintaining a pace faster than average, which suggests good pacing strategy. However, her performance in the strength-focused exercises, particularly Burpees Broad Jump and Sandbag Lunges, indicates these are areas needing significant improvement. The Roxzone time being remarkably faster than average suggests efficient transitions but also hints at possible over-pacing in between exercises.
Segments to Improve:
Burpees Broad Jump: Laura's performance in this segment was significantly slower than average, indicating a potential lack of explosive power and endurance. To improve, Laura should incorporate plyometric exercises into her routine, such as box jumps, squat jumps, and interval sprinting. Focusing on improving her explosive strength will directly enhance her performance in this area. Practicing burpees with an emphasis on the broad jump component, perhaps by setting distance targets, could also help.
Sandbag Lunges: Another area of concern is the Sandbag Lunges, where Laura was substantially slower. This suggests a need for enhanced leg strength and endurance. Bulgarian split squats, weighted lunges, and deadlifts can increase leg strength, while high-repetition bodyweight lunges can improve endurance. Practicing lunges with progressively heavier weights will also make the transition to sandbag lunges smoother.
Wall Balls: Although not as pronounced as other segments, improvement is needed. To boost performance, Laura should work on squat depth and power, as well as shoulder endurance. Exercises like thrusters, medicine ball cleans, and overhead presses will be beneficial. Incorporating these into circuit training with minimal rest periods can also increase her muscular endurance.
Sled Push: Slightly slower than average, focusing on lower body power and anaerobic endurance will help. Weighted sled pushes and pulls, leg presses, and sprint intervals will build the necessary strength and stamina.
Rowing: A slight delay here indicates room for better technique and endurance. Rowing intervals with varying intensities and distances, coupled with technique drills focusing on efficient stroke mechanics, can greatly enhance performance in this segment.
Race Strategies:
Transition Efficiency: While Laura's Roxzone time suggests efficient transitions, there's always room for improvement. Practicing quick transitions between running and strength workouts can further reduce time spent in the Roxzone. Simulating race conditions, where she moves immediately from one exercise to the next, can help improve overall fitness and transition times.
Pacing: Given Laura's strong running performance, she should leverage this by maintaining a consistent pace in running segments that allows for energy conservation for strength exercises. Breaking down each running segment with specific time goals based on her strengths can help manage her energy more effectively throughout the race.
Strength Endurance: Integrating more strength endurance workouts in her training, focusing on high-repetition sets with shorter rest periods, will help Laura maintain performance levels in the strength-focused segments of the race.
Mental Preparation: The variance in her performance across different segments suggests that mental endurance could also be an area for improvement. Visualization techniques, combined with high-intensity interval training (HIIT), can prepare her mentally for the demands of both running and strength exercises.
By addressing these specific areas of improvement with targeted training strategies, Laura Shumway can expect to see notable enhancements in her race performance, potentially leading to better overall rankings in future HYROX events.
