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 1000 similar athletes.
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.
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.
This section showcases the entire Cowley Lucy'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 Cowley Lucy's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Cowley Lucy'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.
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 Cowley Lucy'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 03:15. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 01:08 | 07:29 to 06:21 | 34.9% |
| Run Total | 00:57 | 48:14 to 47:17 | 29.2% |
| Sandbag Lunges | 00:31 | 05:27 to 04:56 | 15.9% |
| Rowing | 00:23 | 05:48 to 05:25 | 11.8% |
| Farmers Carry | 00:12 | 02:27 to 02:15 | 6.2% |
| Ski Erg | 00:02 | 05:11 to 05:09 | 1.0% |
| Wall Balls | 00:02 | 05:02 to 05:00 | 1.0% |
| Sled Push | 00:00 | 02:44 to 02:44 | 0.0% |
| Sled Pull | 00:00 | 04:59 to 04:59 | 0.0% |
| Cowley Lucy | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:56 | 00:00 | 05:18 +00:38 | 00:00 +00:00 |
| Ski Erg | 05:11 | 05:56 | 05:12 -00:01 | 05:18 +00:38 |
| Running 2 | 05:57 | 11:07 | 05:44 +00:13 | 10:30 +00:37 |
| Sled Push | 02:44 | 17:04 | 02:50 -00:06 | 16:14 +00:50 |
| Running 3 | 05:58 | 19:48 | 06:03 -00:05 | 19:04 +00:44 |
| Sled Pull | 04:59 | 25:46 | 06:03 -01:04 | 25:07 +00:39 |
| Running 4 | 06:06 | 30:45 | 06:03 +00:03 | 31:10 -00:25 |
| Burpees Broad Jump | 07:29 | 36:51 | 06:38 +00:51 | 37:13 -00:22 |
| Running 5 | 06:05 | 44:20 | 06:13 -00:08 | 43:51 +00:29 |
| Rowing | 05:48 | 50:25 | 05:28 +00:20 | 50:04 +00:21 |
| Running 6 | 05:57 | 56:13 | 06:05 -00:08 | 55:32 +00:41 |
| Farmers Carry | 02:27 | 01:02:10 | 02:22 +00:05 | 01:01:37 +00:33 |
| Running 7 | 05:50 | 01:04:37 | 06:05 -00:15 | 01:03:59 +00:38 |
| Sandbag Lunges | 05:27 | 01:10:27 | 05:06 +00:21 | 01:10:04 +00:23 |
| Running 8 | 06:29 | 01:15:54 | 06:35 -00:06 | 01:15:10 +00:44 |
| Wall Balls | 05:02 | 01:22:23 | 05:23 -00:21 | 01:21:45 +00:38 |
| Roxzone | 07:21 | 01:34:37 | 07:29 -00:08 | 01:34:37 |
Lucy's total running time of 00:48:14 was 01:23 slower than the average. This indicates that she may need to work on her overall fitness and transition time to improve her performance in the roxzone. Additionally, her best running lap time of 00:05:50 suggests that she has the potential to be a strong runner.
To improve her performance in the Run Total segment, Lucy should focus on improving her overall fitness and her transition time. High-intensity interval training (HIIT) workouts, such as sprints and shuttle runs, can help improve her running speed and endurance. Additionally, practicing quick and efficient transitions between exercises can help reduce the time spent in the roxzone.
For the Burpees Broad Jump segment, Lucy should work on her agility and explosive power. Incorporating exercises such as box jumps, plyometric push-ups, and squat jumps into her training routine can help improve her performance in this segment. Additionally, focusing on proper form and technique during the burpees can help optimize her efficiency.
To improve her performance in the Best Lap, Running 1, Running 2, and Sandbag Lunges segments, Lucy should prioritize her running training. Incorporating longer distance runs, interval training, and hill sprints into her routine can help improve her running speed and endurance. Additionally, working on her running form, such as maintaining a tall posture and engaging her core, can help maximize her efficiency and reduce the time lost in these segments.
For the Rowing segment, Lucy should focus on improving her technique and power output. Incorporating rowing intervals and drills, such as the catch and finish drills, into her training routine can help improve her rowing performance. Additionally, working on her core and upper body strength can help generate more power during the rowing motion.
Lucy should also consider implementing a strategy of breaking down each segment into smaller goals. For example, setting a target time for each running segment and aiming to maintain that pace can help her stay focused and motivated throughout the race.
Overall, by incorporating specific training strategies and techniques, Lucy can improve her performance in the identified areas of weakness. With a focus on improving her overall fitness, running speed, and efficiency in the roxzone, she can continue to progress and achieve even better results in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Scharpantgen Natascha | 2024 Malaga | 01:34:09 | |
| Koen Maryke | 2024 Cape Town | 01:35:01 | |
| Hamatdinov Amelie | 2024 Karlsruhe | 01:34:54 | |
| Luther Miriam | 2019 Hamburg | 01:34:30 | |
| Lester Ali | 2022 Birmingham | 01:34:12 | |
| Meijer Shirley | 2024 Rotterdam | 01:34:28 | |
| Ligthart Lieke | 2023 Rotterdam | 01:34:10 | |
| Keizer Renske | 2024 Amsterdam | 01:34:23 | |
| Willan Courtney | 2024 Melbourne | 01:34:13 | |
| Mokudai Kristel Novie | 2024 Singapore | 01:34:47 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Sports Direct HYROX London | 01:27:55 | |
| 2023 London | 01:34:59 | |
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