Cook Sarah Hyrox Result

Dive into this athlete’s performance at 2023 London 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 724 similar athletes.

Performance Highlights

GBR GBR Flag Women 30-34 #142041 01:44:20 152nd in AG | Top 81.3% 740th | Top 77.1%
-02:09
50:27
Run Total
-00:15
06:19
Avg. Lap
-00:47
04:51
Best Lap
+03:18
46:30
Workout Total
+00:24
05:48
Avg. Workout
-01:11
07:25
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 724 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 724 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Cook Sarah'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 Cook Sarah'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 724 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 Cook Sarah'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 Cook Sarah'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 04:41. Check the detail of the improvement plan below.

02:04 Potential Improvement 44.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 02:04 07:41 to 05:37 44.1%
Wall Balls 01:25 07:25 to 06:00 30.2%
Farmers Carry 00:32 03:02 to 02:30 11.4%
Burpees Broad Jump 00:29 07:54 to 07:25 10.3%
Rowing 00:10 05:50 to 05:40 3.6%
Sled Pull 00:01 06:38 to 06:37 0.4%
Ski Erg 00:00 05:08 to 05:08 0.0%
Sled Push 00:00 02:52 to 02:52 0.0%
Run Total 00:00 50:27 to 50:27 0.0%

Splits Time

Cook Sarah Perfect Race
Splits Total Average Total
Running 1 04:51 00:00 05:36 -00:45 00:00 +00:00
Ski Erg 05:08 04:51 05:23 -00:15 05:36 -00:45
Running 2 06:26 09:59 06:09 +00:17 10:59 -01:00
Sled Push 02:52 16:25 03:06 -00:14 17:08 -00:43
Running 3 06:08 19:17 06:32 -00:24 20:14 -00:57
Sled Pull 06:38 25:25 06:46 -00:08 26:46 -01:21
Running 4 06:14 32:03 06:35 -00:21 33:32 -01:29
Burpees Broad Jump 07:54 38:17 07:41 +00:13 40:07 -01:50
Running 5 06:25 46:11 06:47 -00:22 47:48 -01:37
Rowing 05:50 52:36 05:42 +00:08 54:35 -01:59
Running 6 06:42 58:26 06:43 -00:01 01:00:17 -01:51
Farmers Carry 03:02 01:05:08 02:33 +00:29 01:07:00 -01:52
Running 7 06:23 01:08:10 06:39 -00:16 01:09:33 -01:23
Sandbag Lunges 07:41 01:14:33 05:52 +01:49 01:16:12 -01:39
Running 8 07:23 01:22:14 07:31 -00:08 01:22:04 +00:10
Wall Balls 07:25 01:29:37 06:09 +01:16 01:29:35 +00:02
Roxzone 07:25 01:44:20 08:36 -01:11 01:44:20
Based on 724 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Sarah Cook performed well in the HYROX race in London, ranking in the top 26% of all athletes and in her age group. Her overall time of 01:44:20 was commendable, and she showed strength in the running segments, finishing 01:06 faster than the average time for her total running time. Her best running lap of 00:04:51 was particularly impressive.

Segments to Improve


1. Sandbag Lunges:
Sarah lost significant time in this segment, finishing 01:55 slower than the average time. To improve her performance in sandbag lunges, she should focus on building leg strength and endurance. Recommended exercises include squats, lunges, and Bulgarian split squats. She should also practice carrying a sandbag while performing lunges to simulate race conditions. Additionally, Sarah should work on maintaining proper form and technique during lunges, ensuring her knees track over her toes and maintaining an upright posture.

2. Wall Balls:
Sarah struggled in the wall balls segment, finishing 01:43 slower than the average time. To enhance her performance in wall balls, she should focus on improving her strength and explosiveness. Exercises such as squats, thrusters, and medicine ball slams can help her develop the necessary power and coordination. It is also important for Sarah to work on her accuracy and timing when throwing the ball to the target.

3. Burpees Broad Jump:
Sarah lost valuable time in this segment, finishing 00:35 slower than the average time. To improve her performance in burpees broad jump, she should focus on improving her explosive power and speed. Plyometric exercises such as box jumps, broad jumps, and burpee tuck jumps can help her develop the necessary explosiveness. Additionally, Sarah should work on maintaining a consistent rhythm and pace during the burpees and ensure she is fully extending her hips and chest during the broad jumps.

4. Farmers Carry:
Sarah struggled in the farmers carry segment, finishing 00:22 slower than the average time. To improve her performance in farmers carry, she should focus on improving her grip strength and endurance. Exercises such as farmer's walks, deadlifts, and kettlebell swings can help her develop a stronger grip. Sarah should also focus on maintaining a stable and upright posture during the carry, engaging her core muscles for stability.

5. Running 2:
Sarah was slower than the average time in the second running segment, finishing 00:18 behind. To improve her running performance, she should focus on increasing her overall cardiovascular endurance. Incorporating interval training, tempo runs, and hill repeats into her training routine can help improve her speed and endurance. She should also work on maintaining a consistent pace throughout the race and practice proper running form, including a relaxed upper body and efficient stride.

Strategies


- Sarah should focus on pacing herself throughout the race to ensure she maintains consistent performance across all segments. It is important for her to avoid starting too fast and burning out early. Implementing a negative split strategy, where she gradually increases her intensity as the race progresses, can help her maintain energy levels and performance.

- Sarah should prioritize efficient transitions between segments to minimize time spent in the roxzone. This can be achieved by practicing quick and smooth transitions during training sessions. She should also work on improving her overall fitness to reduce the need for extended rest periods during transitions.

- Mental preparation is crucial for a successful race. Sarah should visualize herself performing well in each segment, focusing on maintaining a positive mindset and pushing through any challenges that may arise. Implementing strategies such as positive self-talk and setting small, achievable goals throughout the race can help her stay motivated and focused.

Overall, Sarah Cook displayed impressive performance in the HYROX race, particularly in the running segments. By focusing on improving her performance in the mentioned areas, implementing effective race strategies, and continuing to train with specific exercises and drills, she can further enhance her overall performance in future races.

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
Glauer Angelika 2021 Berlin 01:44:46
Bell Gemma 2024 Sydney 01:44:39
Massey Melissa 2024 Melbourne 01:43:52
Saenyaukhot Hathaichanok 2022 Leipzig 01:44:38
Janisch Christina 2019 Wien 01:44:44
Haering Zoe 2024 London 01:44:18
Rosser Erin 2024 London 01:43:57
Wong Shi Jing 2024 Singapore 01:44:00
Bardet Aurelie 2024 Paris 01:44:18
Corre Maylys 2024 Bilbao 01:44:20

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 London 01:31:58
2024 Birmingham 01:33:47

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