Dive into this athlete’s performance at 2023 Malmö 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.
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.
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.
This section showcases the entire Bennett Emma'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 Bennett Emma's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Bennett Emma'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.
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 Bennett Emma'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 06:02. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 01:30 | 43:55 to 42:25 | 24.9% |
| Sandbag Lunges | 01:16 | 05:25 to 04:09 | 21.0% |
| Burpees Broad Jump | 01:14 | 06:21 to 05:07 | 20.4% |
| Sled Push | 00:55 | 03:14 to 02:19 | 15.2% |
| Sled Pull | 00:55 | 05:47 to 04:52 | 15.2% |
| Ski Erg | 00:09 | 05:02 to 04:53 | 2.5% |
| Rowing | 00:03 | 05:10 to 05:07 | 0.8% |
| Farmers Carry | 00:00 | 01:52 to 01:52 | 0.0% |
| Wall Balls | 00:00 | 03:23 to 03:23 | 0.0% |
| Bennett Emma | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 07:00 | 00:00 | 04:52 +02:08 | 00:00 +00:00 |
| Ski Erg | 05:02 | 07:00 | 05:00 +00:02 | 04:52 +02:08 |
| Running 2 | 05:01 | 12:02 | 05:15 -00:14 | 09:52 +02:10 |
| Sled Push | 03:14 | 17:03 | 02:35 +00:39 | 15:07 +01:56 |
| Running 3 | 05:03 | 20:17 | 05:30 -00:27 | 17:42 +02:35 |
| Sled Pull | 05:47 | 25:20 | 05:19 +00:28 | 23:12 +02:08 |
| Running 4 | 05:13 | 31:07 | 05:31 -00:18 | 28:31 +02:36 |
| Burpees Broad Jump | 06:21 | 36:20 | 05:32 +00:49 | 34:02 +02:18 |
| Running 5 | 05:14 | 42:41 | 05:39 -00:25 | 39:34 +03:07 |
| Rowing | 05:10 | 47:55 | 05:14 -00:04 | 45:13 +02:42 |
| Running 6 | 05:24 | 53:05 | 05:33 -00:09 | 50:27 +02:38 |
| Farmers Carry | 01:52 | 58:29 | 02:09 -00:17 | 56:00 +02:29 |
| Running 7 | 05:25 | 01:00:21 | 05:30 -00:05 | 58:09 +02:12 |
| Sandbag Lunges | 05:25 | 01:05:46 | 04:24 +01:01 | 01:03:39 +02:07 |
| Running 8 | 05:38 | 01:11:11 | 05:52 -00:14 | 01:08:03 +03:08 |
| Wall Balls | 03:23 | 01:16:49 | 04:25 -01:02 | 01:13:55 +02:54 |
| Roxzone | 04:33 | 01:24:37 | 06:17 -01:44 | 01:24:37 |
To improve in Running 1, Emma should focus on increasing her speed and endurance. Incorporating interval training and tempo runs into her training routine can help improve her running performance. Additionally, practicing proper pacing during the race will be crucial to avoid starting too fast and burning out.
For Burpees Broad Jump, Emma should work on her speed and efficiency in performing the exercise. Incorporating plyometric exercises such as box jumps and squat jumps can help improve her explosiveness and power, which will translate to faster burpees. She should also focus on maintaining proper form and technique during the burpees to minimize wasted energy.
In the Sandbag Lunges segment, Emma should focus on improving her strength and stability. Incorporating exercises such as walking lunges, Bulgarian split squats, and single-leg deadlifts can help strengthen her lower body and improve her balance. She should also pay attention to her form during the lunges, ensuring proper alignment and range of motion.
In the Sled Push and Sled Pull segments, Emma should work on improving her power and speed. Incorporating exercises such as sled pushes and pulls, prowler pushes, and tire flips into her training routine can help improve her strength and explosiveness. She should also focus on maintaining a low and powerful stance during these segments to maximize her performance.
Overall, Emma Bennett performed well in the 2023 Malmö Hyrox race. By targeting the identified areas of improvement and implementing the suggested training strategies, she can further enhance her performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Sandig Sharon | 2022 Amsterdam | 01:24:30 | |
| Decrombecque Eva | 2024 Paris | 01:24:20 | |
| Quarz Elena | 2022 Frankfurt | 01:24:22 | |
| Leung Janice | 2024 Hong Kong | 01:24:20 | |
| Bullock Gill | 2024 Stockholm | 01:24:49 | |
| Eriksson Emelie | 2024 Stockholm | 01:24:50 | |
| Schmidt Lorena | 2024 Hamburg | 01:25:01 | |
| Williams Sarah | 2024 Sydney | 01:24:51 | |
| Sllamniku Arbnora | 2024 Hamburg | 01:24:56 | |
| Jirovska Renata | 2024 Stockholm | 01:24:47 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 London | 01:29:10 | |
| 2023 Glasgow | 01:23:37 | |
| 2022 Birmingham | 01:30:17 | |
| 2024 Stockholm | 01:24:58 | |
| 2024 Birmingham | 02:29:41 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
