Spencer Jessica Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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.

Performance Highlights

AUS AUS Flag Women 30-34 #130030 01:29:43 73rd in AG | Top 23.3% 307th | Top 22.0%
+00:43
46:44
Run Total
+00:06
05:50
Avg. Lap
+00:39
05:42
Best Lap
-01:24
35:28
Workout Total
-00:10
04:26
Avg. Workout
+00:43
07:35
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 1000 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 1000 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Spencer Jessica'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 Spencer Jessica'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 1000 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 Spencer Jessica'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 Spencer 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 03:23. Check the detail of the improvement plan below.

01:34 Potential Improvement 46.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 01:34 46:44 to 45:10 46.3%
Sled Pull 00:59 06:22 to 05:23 29.1%
Sandbag Lunges 00:29 05:04 to 04:35 14.3%
Farmers Carry 00:21 02:29 to 02:08 10.3%
Ski Erg 00:00 04:34 to 04:34 0.0%
Sled Push 00:00 02:28 to 02:28 0.0%
Burpees Broad Jump 00:00 05:15 to 05:15 0.0%
Rowing 00:00 05:14 to 05:14 0.0%
Wall Balls 00:00 04:02 to 04:02 0.0%

Splits Time

Spencer Jessica Perfect Race
Splits Total Average Total
Running 1 05:21 00:00 05:07 +00:14 00:00 +00:00
Ski Erg 04:34 05:21 05:07 -00:33 05:07 +00:14
Running 2 05:50 09:55 05:28 +00:22 10:14 -00:19
Sled Push 02:28 15:45 02:46 -00:18 15:42 +00:03
Running 3 05:51 18:13 05:47 +00:04 18:28 -00:15
Sled Pull 06:22 24:04 05:44 +00:38 24:15 -00:11
Running 4 05:42 30:26 05:49 -00:07 29:59 +00:27
Burpees Broad Jump 05:15 36:08 06:04 -00:49 35:48 +00:20
Running 5 05:55 41:23 05:57 -00:02 41:52 -00:29
Rowing 05:14 47:18 05:22 -00:08 47:49 -00:31
Running 6 05:51 52:32 05:49 +00:02 53:11 -00:39
Farmers Carry 02:29 58:23 02:15 +00:14 59:00 -00:37
Running 7 05:53 01:00:52 05:49 +00:04 01:01:15 -00:23
Sandbag Lunges 05:04 01:06:45 04:44 +00:20 01:07:04 -00:19
Running 8 06:24 01:11:49 06:13 +00:11 01:11:48 +00:01
Wall Balls 04:02 01:18:13 04:50 -00:48 01:18:01 +00:12
Roxzone 07:35 01:29:43 06:52 +00:43 01:29:43
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Jessica Spencer delivered a commendable performance in the 2024 Melbourne Hyrox race, finishing in the top 17% overall and within her age group. Her strengths lie in exercises like the Ski Erg and Burpees Broad Jump, where she surpassed the average significantly. However, her total running time was slower than average, indicating room for improvement in this area. Jessica's pacing throughout the event suggests a consistent but slightly conservative approach, as her initial running segments were slower than average, potentially indicating a cautious start. She seems to have a balanced profile but could benefit from enhancing both her running endurance and strength, particularly in compromised running scenarios post-exercise.

Segments to Improve

  • Run Total: Jessica's total running time was 00:14 slower than average. To improve her running performance, she should focus on tempo runs and interval training to enhance speed and endurance. Incorporating hill sprints and treadmill speed sessions can help simulate race conditions and improve running efficiency.
  • Roxzone: This segment was notably slower than average, indicating potential inefficiencies in transitions. Practicing quick transitions between different exercises in training can help. Implementing circuit training with minimal rest can simulate race conditions and improve transition times.
  • Sled Pull: Jessica was 00:35 slower than average in this segment. To improve, she should focus on strengthening her upper body and grip. Exercises like deadlifts, bent-over rows, and farmer's walks can enhance her ability to perform better in sled pulls.
  • Sandbag Lunges: This segment was 00:20 slower than average. Improving lower body strength and stability through exercises like squats, lunges, and step-ups can enhance her performance. Additionally, practicing lunges with added weights can simulate race conditions.
  • Farmers Carry: Jessica was 00:12 slower here compared to the average. To improve, she should focus on grip strength and endurance. Incorporating farmers walks, kettlebell carries, and wrist strengthening exercises can be beneficial.

Race Strategies

  • Optimize Pacing: Start the race at a steady pace to conserve energy for later segments. Consider a slightly faster pace in initial running segments to capitalize on fresh legs without over-exerting.
  • Efficient Transitions: Focus on reducing time spent in the Roxzone by practicing quick transitions between exercises. Visualize each transition in training to build muscle memory.
  • Compromised Running: Practice running immediately after high-intensity exercises to simulate race conditions and improve running efficiency when fatigued.
Similar Athletes
Pitzer Judith 2024 Frankfurt 01:29:44
Hill Annabel 2023 London 01:30:02
Greenwood Megan 2023 London 01:29:51
Priemer Maike 2022 Karlsruhe 01:29:52
Hagstrand Randi 2024 Dallas 01:30:13
Agostino Rebecca 2020 Dallas 01:29:21
Wolff Charlotte 2024 Sports Direct HYROX London 01:30:07
De Bruxelles Izabella 2023 Warschau 01:29:20
Mayor Trujillo Andrea 2023 Valencia 01:29:49
Van Looijengoed Joelle 2023 Amsterdam 01:29:36

Measure Your Performance Against Top Athletes

Other Results from this athlete
No other results found for this athlete.

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download