Goodwin Rachel 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 89 similar athletes.

Performance Highlights

AUS Flag Goodwin Rachel Women 16-24 #131025 02:17:39 144th in AG | Top 68.9% 849th | Top 60.7%
-00:13
01:08:53
Run Total
+00:02
08:37
Avg. Lap
+00:43
07:46
Best Lap
-01:39
55:27
Workout Total
-00:13
06:55
Avg. Workout
+01:34
13:24
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

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 89 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 89 athletes with similar finish time in Hyrox Women

Fast, slow, or steady?

Here’s the full breakdown of the 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 you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 89 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 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 his 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 12:34. Check the detail of the improvement plan below.

07:09 Potential Improvement 56.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Focus During Training
Run Total 07:09 (From 01:08:53 to 01:01:44) 56.9%
BBJ 03:29 (From 13:51 to 10:22) 27.7%
Sandbag Lunges 01:51 (From 09:22 to 07:31) 14.7%
Farmers Carry 00:05 (From 03:18 to 03:13) 0.7%
Ski Erg 00:00 (From 05:31 to 05:31) 0.0%
Sled Push 00:00 (From 02:36 to 02:36) 0.0%
Sled Pull 00:00 (From 06:09 to 06:09) 0.0%
Rowing 00:00 (From 06:01 to 06:01) 0.0%
Wall Balls 00:00 (From 08:39 to 08:39) 0.0%

Splits Time

Goodwin Rachel Perfect Race
Splits Total Average Total
Running 1 03:49 00:00 07:06 -03:17 00:00 +00:00
Ski Erg 05:31 03:49 05:47 -00:16 07:06 -03:17
Running 2 07:46 09:20 07:57 -00:11 12:53 -03:33
Sled Push 02:36 17:06 03:55 -01:19 20:50 -03:44
Running 3 08:03 19:42 08:18 -00:15 24:45 -05:03
Sled Pull 06:09 27:45 08:26 -02:17 33:03 -05:18
Running 4 08:41 33:54 08:25 +00:16 41:29 -07:35
Burpees Broad Jump 13:51 42:35 11:25 +02:26 49:54 -07:19
Running 5 10:35 56:26 09:18 +01:17 01:01:19 -04:53
Rowing 06:01 01:07:01 06:16 -00:15 01:10:37 -03:36
Running 6 09:18 01:13:02 08:47 +00:31 01:16:53 -03:51
Farmers Carry 03:18 01:22:20 03:07 +00:11 01:25:40 -03:20
Running 7 09:08 01:25:38 08:34 +00:34 01:28:47 -03:09
Sandbag Lunges 09:22 01:34:46 08:29 +00:53 01:37:21 -02:35
Running 8 11:36 01:44:08 10:18 +01:18 01:45:50 -01:42
Wall Balls 08:39 01:55:44 09:41 -01:02 01:56:08 -00:24
Roxzone 13:24 02:17:39 11:50 +01:34 02:17:39
Based on 89 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Rachel, you've shown some serious potential in this Hyrox event, finishing in the top 60% overall out of nearly 1400 competitors! That’s no small feat! Your overall time of 02:17:39 is commendable, and it's clear you have a solid running base, demonstrated by your total running time being faster than average. You kicked off like a rocket with a blistering first lap of 03:49, but let’s just say it might have been a case of “speedy gonzales” because your pace in the later running segments showed signs of fatigue. It seems you’ve got a runner’s profile, so we’ll leverage that to build your strength to complement those fast feet! 💪

Segments to Improve:
  • Burpees Broad Jump (00:13:51): This segment really slowed you down. The key here is to focus on explosive power and endurance. Try these drills:
    • Burpee Box Jumps: Incorporate a box jump after each burpee to build explosive power.
    • Tabata Burpees: 20 seconds of burpees followed by 10 seconds of rest, repeated for 8 rounds. This will build endurance and speed.
  • Sandbag Lunges (00:09:22): This segment needs some love! It’s all about core stability and leg strength.
    • Weighted Lunges: Use a sandbag or dumbbells to increase resistance. Start with 3 sets of 10-12 reps per leg.
    • Lunge Variations: Incorporate front lunges, reverse lunges, and lateral lunges to build overall leg strength.
  • Roxzone (00:13:16): A slower transition means you need to work on your overall fitness and transition time.
    • Circuit Training: Set up a circuit that mimics the transitions in the race. Include exercises like kettlebell swings, box jumps, and battle ropes.
    • Practice Transitions: During your training, practice moving quickly between exercises to reduce downtime.
Race Strategies:

1. Pacing: Since you started off with a bang, consider starting your next race with a more controlled pace. Aim to maintain a steady effort during the first half and save a little energy for the latter stages. Remember, it’s not a sprint—it’s a Hyrox!

2. Nutrition & Hydration: Ensure you’re fueling up properly before the race and staying hydrated. A well-fed athlete is a fast athlete! Think of food as your race fuel, not just a snack break.

3. Mental Toughness: Visualize your race, see yourself smashing those segments. When the going gets tough, remember: “The only easy day was yesterday.” Embrace the grind, Rachel! 🏆

Conclusion:

Rachel, you’ve got the heart and the hustle needed to ascend to even greater heights in your Hyrox journey. Your performance indicates a strong foundation; it’s all about refining those weak spots. Remember the wise words of David Goggins: “You are never done. You are only getting started.” Keep pushing your limits, embrace the work, and soon enough, you’ll look back at this race as a stepping stone to greatness. Let’s turn those weaknesses into strengths! Stay focused, stay hungry, and let’s get to work! 💥

And hey, when in doubt, just remember: if burpees were easy, they’d be called “happy jumps.” Let’s crush it, Rachel! Your Rox-Coach is here for you!

Similar Athletes
Luvin Claire 2024 London 02:17:21
Walton Elisa 2024 Glasgow 02:17:52
Millenaar Tanja 2024 Amsterdam 02:17:22
Budd Emma 2023 Chicago - North American Open Championship 02:17:41
Hannigan Elizabeth 2024 Melbourne 02:17:43
Scott Kerri 2024 Sports Direct HYROX London 02:17:31
Ng Natalie 2023 Hong Kong 02:17:11
Smith Megan 2024 Dublin 02:17:57
Bolleman Debbie 2024 Maastricht 02:17:14
Van Der Pol - Scheffer Mirjam 2024 Amsterdam 02:17:09

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