Dive into this athlete’s performance at 2024 London 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 835 similar athletes.
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!
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.
Here’s the full breakdown of Coughlan Hannah's 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 Coughlan Hannah hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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.
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 Coughlan Hannah’s 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.
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 Coughlan Hannah'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 04:25. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 01:27 | 04:46 to 03:19 | 32.8% |
| Sandbag Lunges | 00:46 | 04:23 to 03:37 | 17.4% |
| Sled Push | 00:41 | 02:41 to 02:00 | 15.5% |
| Farmers Carry | 00:27 | 02:14 to 01:47 | 10.2% |
| Ski Erg | 00:26 | 05:06 to 04:40 | 9.8% |
| Sled Pull | 00:23 | 04:39 to 04:16 | 8.7% |
| Run Total | 00:10 | 39:05 to 38:55 | 3.8% |
| Rowing | 00:05 | 04:59 to 04:54 | 1.9% |
| Burpees Broad Jump | 00:00 | 04:07 to 04:07 | 0.0% |
| Coughlan Hannah | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:27 | 00:00 | 04:37 +01:50 | 00:00 +00:00 |
| Ski Erg | 05:06 | 06:27 | 04:51 +00:15 | 04:37 +01:50 |
| Running 2 | 04:39 | 11:33 | 04:52 -00:13 | 09:28 +02:05 |
| Sled Push | 02:41 | 16:12 | 02:23 +00:18 | 14:20 +01:52 |
| Running 3 | 04:36 | 18:53 | 05:06 -00:30 | 16:43 +02:10 |
| Sled Pull | 04:39 | 23:29 | 04:49 -00:10 | 21:49 +01:40 |
| Running 4 | 04:39 | 28:08 | 05:07 -00:28 | 26:38 +01:30 |
| Burpees Broad Jump | 04:07 | 32:47 | 04:52 -00:45 | 31:45 +01:02 |
| Running 5 | 04:44 | 36:54 | 05:12 -00:28 | 36:37 +00:17 |
| Rowing | 04:59 | 41:38 | 05:03 -00:04 | 41:49 -00:11 |
| Running 6 | 04:39 | 46:37 | 05:09 -00:30 | 46:52 -00:15 |
| Farmers Carry | 02:14 | 51:16 | 01:59 +00:15 | 52:01 -00:45 |
| Running 7 | 04:30 | 53:30 | 05:07 -00:37 | 54:00 -00:30 |
| Sandbag Lunges | 04:23 | 58:00 | 04:01 +00:22 | 59:07 -01:07 |
| Running 8 | 04:54 | 01:02:23 | 05:24 -00:30 | 01:03:08 -00:45 |
| Wall Balls | 04:46 | 01:07:17 | 03:59 +00:47 | 01:08:32 -01:15 |
| Roxzone | 06:11 | 01:18:05 | 05:34 +00:37 | 01:18:05 |
Hannah, you absolutely crushed it at the 2024 London Hyrox event, finishing with an impressive overall time of 01:18:05, placing you in the top 11% of all competitors! Your total running time of 39:05 is 1:27 faster than average, clearly showing that you're more of a runner – a real gazelle in a world of hippos! 🦒
However, you started your race with a slower-than-average first running segment (6:27). This might have set a less aggressive tone for your race. Your pacing in the later runs was much stronger, with your best lap at 4:30 in the final stretch, indicating you found your groove. This tells me you’ve got the endurance; now, let's work on your starts! Overall, you have a hybrid profile, but we need to balance that running prowess with some serious strength work, especially in specific segments where you lost time.
Focusing on your segments with the most room for improvement will make you even more formidable in your next competition. Here are the areas that need your attention:
This segment was one of your toughest. To improve, focus on practicing your squat depth and explosive power. Try doing wall balls with a lighter medicine ball to perfect your form, then gradually increase the weight. Aim for sets of 15-20 reps, focusing on fluid motion and breathing.
These can be a killer if your form isn’t spot on. Work on lunges with a sandbag across your shoulders. Start with bodyweight lunges to focus on your balance, then gradually add the sandbag. Incorporate walking lunges into your routine and aim for 3 sets of 10-15 reps on each leg. Also, consider doing lunges on a time basis to build endurance.
This segment is all about power and technique. Work on pushing the sled with a focused stance—drive through your heels and keep your body low. Incorporate heavy pushes into your training, aiming for 5 x 20 meters with rest in between. Conditioning circuits that include sled pushes, kettlebell swings, and plyometrics can build that explosive strength.
For this, grip strength is key. Incorporate farmers carries into your routine with varying weights. Work on your grip endurance by holding heavy dumbbells or kettlebells for time. Start with 30-60 seconds, then increase as you get stronger. This will also help your transition times!
To improve here, focus on your technique. Ensure that you’re using your legs as well as your arms. Incorporate interval training on the Ski Erg, alternating between high-intensity sprints and recovery. Aim for 10 x 30 seconds on, 30 seconds off. This will build your power and efficiency on the machine.
Similar to the sled push, but this requires more technique. Focus on your pulling mechanics. Practice with lighter loads first to perfect your form. Gradually increase the weight as you get comfortable. Incorporate drills that emphasize pulling strength, like resistance band pulls or TRX rows.
Now, let’s talk strategy! Here are some game-changers that can help you maximize your performance:
Hannah, you’ve already proven you have the speed and endurance to compete at a high level. Now it's time to blend that with strength and technique in your specific segments. Remember, “It’s not about the destination; it’s about the journey.” Keep pushing your limits, and don’t forget to have fun while you’re at it. Embrace the grind, because every bit of effort counts! 💪
Stay fierce, and let’s get after it together! You’ve got this, and I’m here to help you crush your next race. Remember, the pain you feel today will be the strength you feel tomorrow. Let’s turn those weaknesses into strengths! The Rox-Coach is on your side! 💥🏆
| Similar Athletes | |||
|---|---|---|---|
| Weber Lea | 2024 Paris | 01:18:02 | |
| Werner Jenny | 2024 Copenhagen | 01:18:35 | |
| French Ashley | 2024 Melbourne | 01:17:52 | |
| Holden Sarah | 2024 Glasgow | 01:17:44 | |
| Kahn Anna | 2024 Sports Direct HYROX London | 01:18:32 | |
| Griggs Suzanne | 2024 Dallas | 01:18:29 | |
| Lee Heather | 2024 Anaheim | 01:18:28 | |
| Marsden Jade | 2021 London | 01:18:31 | |
| Partridge Amber | 2024 London | 01:18:01 | |
| Knight Laura | 2022 London | 01:18:05 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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