Powell Emily 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 98 similar athletes.

Performance Highlights

GBR GBR Flag Women 30-34 #152023 01:41:39 28th in AG | Top 87.5% 142nd | Top 78.9%
+00:11
47:52
Run Total
+00:03
05:59
Avg. Lap
+00:20
05:23
Best Lap
-01:31
45:15
Workout Total
-00:11
05:39
Avg. Workout
+01:17
08:37
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 Pro 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 98 athletes with similar finish time in Hyrox Pro 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 98 athletes with similar finish time in Hyrox Pro Women

Pacing Quality

This section showcases the entire Powell Emily'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 Powell Emily'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 98 athletes with similar finish time in Hyrox Pro 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 Powell Emily'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 Pro 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 Powell Emily'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 02:49. Check the detail of the improvement plan below.

01:04 Potential Improvement 37.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Women
Splits Potential Improvement Time Focus During Training
Run Total 01:04 47:52 to 46:48 37.9%
Burpees Broad Jump 00:55 06:58 to 06:03 32.5%
Farmers Carry 00:50 04:00 to 03:10 29.6%
Ski Erg 00:00 04:51 to 04:51 0.0%
Sled Push 00:00 04:18 to 04:18 0.0%
Sled Pull 00:00 07:05 to 07:05 0.0%
Rowing 00:00 05:10 to 05:10 0.0%
Sandbag Lunges 00:00 05:27 to 05:27 0.0%
Wall Balls 00:00 07:26 to 07:26 0.0%

Splits Time

Powell Emily Perfect Race
Splits Total Average Total
Running 1 06:12 00:00 05:02 +01:10 00:00 +00:00
Ski Erg 04:51 06:12 05:03 -00:12 05:02 +01:10
Running 2 05:23 11:03 05:35 -00:12 10:05 +00:58
Sled Push 04:18 16:26 04:42 -00:24 15:40 +00:46
Running 3 05:42 20:44 05:59 -00:17 20:22 +00:22
Sled Pull 07:05 26:26 07:47 -00:42 26:21 +00:05
Running 4 05:47 33:31 05:58 -00:11 34:08 -00:37
Burpees Broad Jump 06:58 39:18 06:11 +00:47 40:06 -00:48
Running 5 05:48 46:16 06:06 -00:18 46:17 -00:01
Rowing 05:10 52:04 05:29 -00:19 52:23 -00:19
Running 6 05:52 57:14 06:02 -00:10 57:52 -00:38
Farmers Carry 04:00 01:03:06 03:18 +00:42 01:03:54 -00:48
Running 7 05:56 01:07:06 06:07 -00:11 01:07:12 -00:06
Sandbag Lunges 05:27 01:13:02 06:14 -00:47 01:13:19 -00:17
Running 8 07:17 01:18:29 06:44 +00:33 01:19:33 -01:04
Wall Balls 07:26 01:25:46 08:02 -00:36 01:26:17 -00:31
Roxzone 08:37 01:41:39 07:20 +01:17 01:41:39
Based on 98 athletes with similar finish time in Hyrox Pro Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Emily Powell showcased commendable strength in the 2024 Birmingham Hyrox race. Her overall rank of 142 placed her in the top 27% of 524 athletes and within the top 25% of her age group. Despite her overall time being faster than average, her total running time was slower by 00:16 minutes. This suggests that Emily has more of a strength-training profile, which was reflected in the faster times she achieved in strength-based exercises like the Ski Erg, Sled Push, Sled Pull, Rowing, Sandbag Lunges, and Wall Balls.

However, her slower start in Running 1 and slower transition times in the roxzone indicated potential areas for improvement. Emily's pacing strategy also needs to be reviewed, as the data suggests that she may have started the race too slow, which could have affected her overall performance.

Segments to Improve

  • Running: With a total running time slower than average, Emily needs to focus on improving her running times. Incorporating interval running drills, such as Fartlek and tempo runs, can help improve speed and endurance. Also, endurance training like long, slow runs will help her maintain a consistent pace throughout the race.
  • Burpees Broad Jump: Emily's performance was considerably slower than average in this segment. Incorporating plyometric exercises and functional training, such as box jumps, squat jumps, and jump lunges, will help improve her explosive power for better performance in this segment.
  • Farmers Carry: Grip strength and core stability are crucial for this segment. Exercises like deadlifts, kettlebell swings, and plank variations can help improve performance in this area.
  • Roxzone: The slower roxzone time suggests that Emily could benefit from improving her overall fitness and transition times. Focusing on high-intensity interval training (HIIT) sessions can help improve fitness levels, while practicing transitions between exercises can reduce the roxzone time.

Race Strategies

Emily should consider implementing the following strategies for better race performance:

  • Consistent Pacing: Starting the race at a consistent pace that can be maintained throughout is crucial. Emily should avoid starting too slow or too fast to conserve energy for the final stages of the race.
  • Improve Transitions: Efficient transitions between exercises can help save valuable time. This can be achieved by practicing the changeovers during training sessions.
  • Strength-to-Running Ratio: As Emily has more of a strength-training profile, she should aim for a balance between her strength and running segments. Focusing more on her running performance without compromising her strength can lead to a better overall performance.

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 Pro Women
Similar Athletes
Myo Elina 2024 Singapore 01:41:54
Menhart Petra 2023 Birmingham 01:41:35
Bertolini Alice 2024 Turin 01:41:26
Osullivan Jennifer 2024 Madrid 01:41:38
Smedley Vicky 2023 Manchester 01:41:16
Ruscoe Jenny 2024 Malaga 01:41:17
Scheuer Johanna 2023 Hamburg 01:41:40
De Smet Steffi 2024 Amsterdam 01:41:52
Mendoza Quintana Nydia Fatima 2024 Mexico City 01:41:28
Okuneva Yana 2022 Dallas 01:41:56

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Birmingham 01:59:20

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