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Howell Katy
Hyrox Result
Dive into this athlete’s performance at 2024 Chicago 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
268 similar athletes.
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.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4 to 85.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 20 to 85.
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Percentile based on all the athletes who competed in Hyrox Pro 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!
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The chart has 1 Y axis displaying values. Data ranges from 191 to 318.
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Based on 268 athletes with similar finish time in Hyrox Pro 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.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 144 to 400.
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Based on 268 athletes with similar finish time in Hyrox Pro 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.
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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -175 to 63.
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Based on 268 athletes with similar finish time in Hyrox Pro 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.
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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4457 to 4847.
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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.
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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 94 to 766.
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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 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
04:35.
Check the detail of the improvement plan below.
Based on 268 athletes with similar finish time in Hyrox Pro Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Katy Howell, an athlete in the 30-34 age group, demonstrated an impressive performance in the 2024 Chicago Navy Pier HYROX PRO event. She ranked in the top 13% of all participants and the top 12% within her age group. Katy excelled particularly in the running segments, finishing 2 minutes and 24 seconds faster than the average total running time. This indicates her strength as a runner. Her fastest running lap was accomplished in just 4 minutes and 17 seconds.
Katy's pacing was generally effective, as shown by her strong percentile ranks in the early running stages. She started out fast, finishing the first running segment a full 1 minute and 8 seconds faster than average. Katy's consistent performance in the running segments suggests she has a good grasp of pacing. However, her performance in the strength-focused segments and roxzone, indicates a need for more balance in her training routine.
Segments to Improve
Wall Balls: This segment was slower by 1 minute and 29 seconds compared to the 25th percentile. Regular practice with a focus on technique can help improve this. Squat depth, ball positioning, and explosive hip drive are key areas to focus on. Incorporating exercises such as squat jumps, med ball cleans, and thrusts can help improve wall ball performance.
Sandbag Lunges: This segment was slower by 1 minute and 19 seconds compared to the 25th percentile. Strengthening the lower body and core muscles is crucial here. Exercises like weighted step-ups, Bulgarian split squats, and kettlebell swings can enhance strength and stability for this movement.
Burpees Broad Jump: Katy was slower by 59 seconds compared to the 25th percentile. This exercise requires both strength and explosivity. Plyometric exercises like box jumps, long jumps, and burpees can improve performance here.
Rowing: Katy was slower by 39 seconds compared to the 25th percentile. Improving rowing technique, particularly the drive phase, can enhance performance. HIIT workouts on the rower can also help build endurance and power.
Roxzone: Katy was slower by 31 seconds compared to the 25th percentile. Improving overall fitness and transition time can help here. Short, high-intensity workouts targeting both strength and cardio can improve roxzone performance.
Race Strategies
Considering Katy's strong running performance, a strategy focusing on maintaining her pace while improving her strength segments can be beneficial. She should aim to start strong, as she usually does, and maintain a steady pace throughout the running segments. In strength segments, focusing on proper technique and controlled movements can help improve her time. Transition times between exercises should also be minimized. Katy should also consider incorporating a comprehensive cool down post-race to aid in recovery and prepare for the next 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.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 85.
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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 0 to 85.
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Percentile based on all the athletes who competed in Hyrox Pro Women