Hamlin Ema Hyrox Result

Dive into this athlete’s performance at 2024 Birmingham 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

GBR GBR Flag Women 45-49 #121023 01:35:37 62nd in AG | Top 45.9% 741st | Top 52.8%
-02:25
46:04
Run Total
-00:18
05:45
Avg. Lap
+00:04
05:25
Best Lap
+02:30
42:07
Workout Total
+00:18
05:15
Avg. Workout
-00:06
07:30
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 Hamlin Ema'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 Hamlin Ema'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 Hamlin Ema'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 Hamlin Ema'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.

02:29 Potential Improvement 53.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 02:29 07:34 to 05:05 53.0%
Sled Pull 01:02 06:54 to 05:52 22.1%
Farmers Carry 00:49 03:05 to 02:16 17.4%
Sled Push 00:15 03:02 to 02:47 5.3%
Rowing 00:06 05:33 to 05:27 2.1%
Ski Erg 00:00 05:10 to 05:10 0.0%
Burpees Broad Jump 00:00 05:52 to 05:52 0.0%
Sandbag Lunges 00:00 04:57 to 04:57 0.0%
Run Total 00:00 46:04 to 46:04 0.0%

Splits Time

Hamlin Ema Perfect Race
Splits Total Average Total
Running 1 06:21 00:00 05:23 +00:58 00:00 +00:00
Ski Erg 05:10 06:21 05:13 -00:03 05:23 +00:58
Running 2 05:25 11:31 05:45 -00:20 10:36 +00:55
Sled Push 03:02 16:56 02:54 +00:08 16:21 +00:35
Running 3 05:35 19:58 06:05 -00:30 19:15 +00:43
Sled Pull 06:54 25:33 06:10 +00:44 25:20 +00:13
Running 4 05:47 32:27 06:05 -00:18 31:30 +00:57
Burpees Broad Jump 05:52 38:14 06:44 -00:52 37:35 +00:39
Running 5 05:51 44:06 06:14 -00:23 44:19 -00:13
Rowing 05:33 49:57 05:30 +00:03 50:33 -00:36
Running 6 05:37 55:30 06:08 -00:31 56:03 -00:33
Farmers Carry 03:05 01:01:07 02:23 +00:42 01:02:11 -01:04
Running 7 05:42 01:04:12 06:06 -00:24 01:04:34 -00:22
Sandbag Lunges 04:57 01:09:54 05:12 -00:15 01:10:40 -00:46
Running 8 05:48 01:14:51 06:38 -00:50 01:15:52 -01:01
Wall Balls 07:34 01:20:39 05:31 +02:03 01:22:30 -01:51
Roxzone 07:30 01:35:37 07:36 -00:06 01:35:37
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Ema Hamlin, from the age group 45-49, delivered an impressive performance in the 2024 Birmingham HYROX, ranking in the top 18% overall and top 16% in her age group. Ema's strength lies in her running, as she was consistently faster than the average in all running segments. This resulted in a total running time of 46:04, which is 2:53 faster than average. Her best running lap was 5:25. However, she started out slower in the first running segment, which was 00:59 slower than average. This could indicate that she might need to work on her pacing at the start of the race.

Segments to Improve:

  • Wall Balls: With a time of 07:34, which was 02:25 slower than average, this is the area where Ema needs the most improvement. To enhance performance in this area, Ema could incorporate more functional strength training, focusing on squats and push press motions that mimic the Wall Ball action. A recommended exercise would be thrusters, which combine a front squat with a push press.
  • Sled Pull: Ema's time was 00:45 slower than average, indicating room for improvement. She could benefit from specific sled drills, focusing on maintaining a low, steady body position and strong, consistent arm pulls. She might also work on strength training, particularly targeting her back and core muscles.
  • Farmers Carry: Ema's performance was 00:41 slower than average. To improve, Ema could focus on grip strength exercises, such as dead hangs or farmers walks with kettlebells. Moreover, incorporating strength training exercises like deadlifts and shrugs could also be beneficial.
  • Roxzone: Ema's roxzone time was slightly above average, indicating she might have rested more or took more time for transition. To improve this, Ema should focus on her overall fitness and transition time, possibly incorporating high-intensity interval training (HIIT) to improve her cardiovascular fitness and stamina.

Race Strategies:

Considering Ema's strengths and areas for improvement, there are several strategies she could implement for better race performance:

  • Pacing: Ema started slower in the first running segment. To avoid burnout and maintain a strong pace throughout the race, she might consider starting out at a comfortable pace and gradually increase her speed.
  • Strength Training: Given Ema's slower times in strength-focused segments like the Wall Balls, Sled Pull, and Farmers Carry, incorporating more strength training into her routine would be beneficial.
  • Transition Times: As Ema's roxzone time was slightly above average, she could work on quickening her transitions between exercises. This could be achieved by practicing efficient movements and steps to save energy and time during the race.

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
Henden Rebecca 2024 Sports Direct HYROX London 01:36:01
Nguyen Samantha 2023 Los Angeles 01:36:00
Enger Kerstin 2019 Essen 01:35:35
Yoo Hoyeon 2024 Incheon 01:35:31
Beck Monique 2024 Köln 01:35:23
Coussons Katie 2024 Milan 01:36:05
Nielsen Elisa 2024 Copenhagen 01:35:17
Costanzo Jaclyn 2024 Fort Lauderdale 01:35:43
Müller Sarah 2024 Paris 01:36:01
Gustafson Jessica 2024 New York 01:35:57

Measure Your Performance Against Top Athletes

Other Results from this athlete
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