Herron Caroline 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 40-44 #182025 01:29:44 94th in AG | Top 39.5% 534th | Top 38.0%
-02:35
43:27
Run Total
-00:18
05:26
Avg. Lap
-00:02
05:02
Best Lap
+01:37
38:30
Workout Total
+00:12
04:48
Avg. Workout
+01:00
07:52
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 Herron Caroline'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 Herron Caroline'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 Herron Caroline'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 Herron Caroline'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 04:22. Check the detail of the improvement plan below.

03:31 Potential Improvement 80.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 03:31 08:00 to 04:29 80.5%
Burpees Broad Jump 00:28 06:15 to 05:47 10.7%
Ski Erg 00:14 05:16 to 05:02 5.3%
Rowing 00:06 05:23 to 05:17 2.3%
Sandbag Lunges 00:03 04:38 to 04:35 1.1%
Sled Push 00:00 02:30 to 02:30 0.0%
Sled Pull 00:00 04:27 to 04:27 0.0%
Farmers Carry 00:00 02:01 to 02:01 0.0%
Run Total 00:00 43:27 to 43:27 0.0%

Splits Time

Herron Caroline Perfect Race
Splits Total Average Total
Running 1 06:30 00:00 05:07 +01:23 00:00 +00:00
Ski Erg 05:16 06:30 05:07 +00:09 05:07 +01:23
Running 2 05:02 11:46 05:28 -00:26 10:14 +01:32
Sled Push 02:30 16:48 02:46 -00:16 15:42 +01:06
Running 3 05:09 19:18 05:47 -00:38 18:28 +00:50
Sled Pull 04:27 24:27 05:44 -01:17 24:15 +00:12
Running 4 05:21 28:54 05:49 -00:28 29:59 -01:05
Burpees Broad Jump 06:15 34:15 06:05 +00:10 35:48 -01:33
Running 5 05:20 40:30 05:57 -00:37 41:53 -01:23
Rowing 05:23 45:50 05:22 +00:01 47:50 -02:00
Running 6 05:15 51:13 05:49 -00:34 53:12 -01:59
Farmers Carry 02:01 56:28 02:15 -00:14 59:01 -02:33
Running 7 05:22 58:29 05:49 -00:27 01:01:16 -02:47
Sandbag Lunges 04:38 01:03:51 04:44 -00:06 01:07:05 -03:14
Running 8 05:31 01:08:29 06:13 -00:42 01:11:49 -03:20
Wall Balls 08:00 01:14:00 04:50 +03:10 01:18:02 -04:02
Roxzone 07:52 01:29:44 06:52 +01:00 01:29:44
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Caroline Herron put up a commendable performance in the 2024 Birmingham HYROX race. Placing 534 out of 4107 athletes, she stood in the top 13% overall, and with a rank of 94 out of 724 in her age group (40-44), she secured a place within the top 12%. This achievement indicates her potential and dedication.

Herron demonstrated her proficiency in running, with her total running time being 02:52 faster than the average. Her best running lap was completed in 00:05:02, highlighting her speed capability. Based on the split times, she maintained a good pace throughout the race, although she began slightly slower in Running 1, which was 01:22 slower than the average.

Her strength training also seems to be effective as she excelled in the Sled Pull and Sled Push, completing these segments notably faster than average. However, her performance in the Wall Balls segment and the Roxzone indicates room for improvement.

Segments to Improve:

  • Wall Balls: Herron took significantly longer (03:27 slower than average) to complete this segment. This could be due to fatigue, lack of upper body strength, or technique. To improve, she could incorporate more upper body and core strength workouts into her routine. Exercises such as push-ups, pull-ups, and kettlebell swings will help build the required muscle groups. Additionally, practicing wall ball shots with a focus on form and rhythm can help improve efficiency and speed.
  • Roxzone: Herron's Roxzone time was 01:08 slower than the average, indicating she may have taken longer to recover or transition between exercises. To improve this, she should work on her overall fitness and transition times. This could be achieved through high-intensity interval training (HIIT) workouts, which mimic the race's structure and improve transition efficiency.
  • Burpees Broad Jump: Herron's performance in this segment was slightly below average. To improve, she should focus on plyometric exercises to enhance power and speed. Drills involving burpees and broad jumps should be incorporated into her routine, focusing on explosive strength and quick transitions.
  • Ski Erg: Although not significantly, Herron was slightly slower than the average in this segment. To improve performance here, she could add more targeted upper body and cardiovascular workouts to her training, such as rowing or using the actual Ski Erg machine.

Race Strategies:

Given Herron's strong running performance, one strategy could be to conserve energy during the initial running segment to maintain a steady pace throughout the race. Moreover, focusing on quick transitions between the exercise segments can help reduce the overall time. This can be practiced through transition drills during training. Lastly, incorporating more specific strength training can help improve performance in the strength-focused segments, allowing for a more balanced performance across the race.

Similar Athletes
Daniel Isabell 2023 Hamburg 01:29:28
Foster Michelle 2023 London 01:29:21
Massey Shona 2023 Glasgow 01:30:10
Meier Malgorzata 2022 Karlsruhe 01:29:40
Greenwood Megan 2023 London 01:29:51
Rosenzweig Dylan 2023 Melbourne 01:29:31
Chambers Danielle 2024 London 01:29:37
Morper Nadine 2024 London 01:29:26
Huddleston Laura 2023 Dallas 01:29:15
Funnell Becca 2024 Melbourne 01:30:10

Measure Your Performance Against Top Athletes

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