Season 24/25 2024 Cape Town (511) HYROX (394) Women (147) Worsley Sophie

Worsley Sophie Hyrox Result

Dive into this athlete’s performance at 2024 Cape Town 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 428 similar athletes.

Performance Highlights

GBR GBR Flag Women 35-39 #155003 01:12:08 🥇 in AG | Top 4.3% 5th | Top 3.4%
-01:28
36:16
Run Total
-00:11
04:32
Avg. Lap
+00:13
04:24
Best Lap
+00:43
30:21
Workout Total
+00:05
03:47
Avg. Workout
+00:53
05:35
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 428 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 428 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Worsley Sophie'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 Worsley Sophie'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 428 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 Worsley Sophie'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 Worsley Sophie'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 03:20. Check the detail of the improvement plan below.

02:01 Potential Improvement 60.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 02:01 05:06 to 03:05 60.5%
Burpees Broad Jump 00:44 04:43 to 03:59 22.0%
Sled Pull 00:15 04:16 to 04:01 7.5%
Rowing 00:14 05:02 to 04:48 7.0%
Ski Erg 00:04 04:39 to 04:35 2.0%
Farmers Carry 00:02 01:44 to 01:42 1.0%
Sled Push 00:00 01:52 to 01:52 0.0%
Sandbag Lunges 00:00 02:59 to 02:59 0.0%
Run Total 00:00 36:16 to 36:16 0.0%

Splits Time

Worsley Sophie Perfect Race
Splits Total Average Total
Running 1 04:12 00:00 04:14 -00:02 00:00 +00:00
Ski Erg 04:39 04:12 04:44 -00:05 04:14 -00:02
Running 2 04:30 08:51 04:32 -00:02 08:58 -00:07
Sled Push 01:52 13:21 02:14 -00:22 13:30 -00:09
Running 3 04:55 15:13 04:46 +00:09 15:44 -00:31
Sled Pull 04:16 20:08 04:26 -00:10 20:30 -00:22
Running 4 04:27 24:24 04:46 -00:19 24:56 -00:32
Burpees Broad Jump 04:43 28:51 04:17 +00:26 29:42 -00:51
Running 5 04:35 33:34 04:52 -00:17 33:59 -00:25
Rowing 05:02 38:09 04:56 +00:06 38:51 -00:42
Running 6 04:27 43:11 04:48 -00:21 43:47 -00:36
Farmers Carry 01:44 47:38 01:52 -00:08 48:35 -00:57
Running 7 04:24 49:22 04:48 -00:24 50:27 -01:05
Sandbag Lunges 02:59 53:46 03:35 -00:36 55:15 -01:29
Running 8 04:49 56:45 05:02 -00:13 58:50 -02:05
Wall Balls 05:06 01:01:34 03:34 +01:32 01:03:52 -02:18
Roxzone 05:35 01:12:08 04:42 +00:53 01:12:08
Based on 428 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Sophie Worsley delivered an impressive performance in the 2024 Cape Town Hyrox race, securing an overall rank of 5th among 394 athletes, which places her in the top 1%. Within her age group (35-39), she achieved the top rank, demonstrating her competitive edge. Her overall time of 1:12:08 is noteworthy, with a total running time of 36:16, which is 1:56 faster than the average, indicating a strong running profile. However, her pacing analysis suggests a slightly conservative start, particularly in the early running segments, before she picked up speed significantly in the middle of the race. This pattern indicates potential for a more aggressive start.

Segments to Improve

  • Wall Balls: With a time of 5:06, this segment was the most challenging for Sophie, at 1:48 slower than the average and ranking her at the 100th percentile. To enhance performance in wall balls, focus on improving lower body strength and endurance. Incorporate exercises like squats, thrusters, and plyometric training. Pay special attention to form, ensuring a full squat and powerful ball release. Practicing wall balls with a heavier ball in training can also help.
  • Roxzone: Sophie's transition times were slower than average, with an additional 1:04 spent in the roxzone, ranking her at the 79th percentile. To improve, work on transition techniques, such as practicing smoother equipment transitions and minimizing rest. Integrate agility drills and circuit training to enhance overall fitness, which can reduce recovery time needed between exercises.
  • Burpees Broad Jump: This segment saw Sophie 28 seconds slower than average, ranking in the 75th percentile. To improve, focus on explosive power and endurance. Include exercises like burpee box jumps, plyometric push-ups, and core strengthening routines to enhance the efficiency of the movement.

Race Strategies

  • Pacing Strategy: Given Sophie's running strength, she should consider a more aggressive start to capitalize on her running skills. Gradually increasing pace from the start could lead to better overall results.
  • Energy Management: Balance energy expenditure between running and strength exercises. Implement a strategic pacing plan to ensure energy is conserved for strength-intensive segments like sled push/pull and wall balls.
  • Transition Efficiency: Practice quick transitions and minimize downtime. This could involve rehearsing the order of movements and equipment handling to shave off precious seconds in the roxzone.

By focusing on these areas, Sophie can further improve her already outstanding performance, turning her weaker segments into strengths while capitalizing on her running capability.

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
Pardo Casal Ariadna 2022 Valencia 01:11:48
Tardiff Laurie 2022 Chicago 01:12:04
Magee Ciara 2024 Dublin 01:11:56
Orlandini Rebecca 2024 Berlin 01:12:06
Kretschmer Sarah 2024 Stuttgart 01:12:18
Hofmann Florence 2024 Berlin 01:12:25
Franke Annika 2023 Hannover 01:11:57
Babington Natalie 2024 Sports Direct HYROX London 01:12:09
Garcia Garrido Teresa 2024 Marseille 01:12:24
Przybylska Katarzyna 2024 Gdansk 01:11:38

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 London 01:30:32
2024 Birmingham 01:16:51
2024 Sports Direct HYROX London 01:19:22

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