Cowling Denyse Hyrox Result

Dive into this athlete’s performance at 2023 New York 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 197 similar athletes.

Performance Highlights

CAN CAN Flag Women 50-54 #132009 02:03:33 10th in AG | Top 83.3% 219th | Top 90.9%
+05:30
01:06:53
Run Total
+00:41
08:22
Avg. Lap
+01:26
07:45
Best Lap
-00:21
50:57
Workout Total
-00:02
06:22
Avg. Workout
-04:51
05:49
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 197 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 197 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Cowling Denyse'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 Cowling Denyse'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 197 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 Cowling Denyse'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 Cowling Denyse'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 11:56. Check the detail of the improvement plan below.

08:21 Potential Improvement 70.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 08:21 01:06:53 to 58:32 70.0%
Burpees Broad Jump 02:23 11:51 to 09:28 20.0%
Sled Pull 01:01 09:05 to 08:04 8.5%
Rowing 00:07 06:13 to 06:06 1.0%
Sandbag Lunges 00:04 06:59 to 06:55 0.6%
Ski Erg 00:00 05:20 to 05:20 0.0%
Sled Push 00:00 02:53 to 02:53 0.0%
Farmers Carry 00:00 02:56 to 02:56 0.0%
Wall Balls 00:00 05:40 to 05:40 0.0%

Splits Time

Cowling Denyse Perfect Race
Splits Total Average Total
Running 1 08:13 00:00 06:14 +01:59 00:00 +00:00
Ski Erg 05:20 08:13 05:41 -00:21 06:14 +01:59
Running 2 07:45 13:33 07:07 +00:38 11:55 +01:38
Sled Push 02:53 21:18 03:42 -00:49 19:02 +02:16
Running 3 07:55 24:11 07:41 +00:14 22:44 +01:27
Sled Pull 09:05 32:06 08:06 +00:59 30:25 +01:41
Running 4 08:06 41:11 07:41 +00:25 38:31 +02:40
Burpees Broad Jump 11:51 49:17 09:46 +02:05 46:12 +03:05
Running 5 08:36 01:01:08 07:59 +00:37 55:58 +05:10
Rowing 06:13 01:09:44 06:07 +00:06 01:03:57 +05:47
Running 6 08:46 01:15:57 07:47 +00:59 01:10:04 +05:53
Farmers Carry 02:56 01:24:43 02:58 -00:02 01:17:51 +06:52
Running 7 08:16 01:27:39 07:53 +00:23 01:20:49 +06:50
Sandbag Lunges 06:59 01:35:55 07:04 -00:05 01:28:42 +07:13
Running 8 09:19 01:42:54 09:13 +00:06 01:35:46 +07:08
Wall Balls 05:40 01:52:13 07:54 -02:14 01:44:59 +07:14
Roxzone 05:49 02:03:33 10:40 -04:51 02:03:33
Based on 197 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Denyse Cowling performed well in the Hyrox race, finishing in the top 35% of all athletes and in the top 27% of her age group. Her overall time of 02:03:33 is commendable. However, there are areas where she can improve to enhance her performance in future races.

Pacing and Profile:
Denyse's total running time of 01:06:53 is 09:40 slower than the average, indicating that she may benefit from improving her overall fitness and transition time. Additionally, her best running lap time of 00:07:45 suggests that she has a strong running profile. To further enhance her performance, she should focus on strength training.

Segments to Improve


1. Run Total:
Denyse's total running time was slower than average. To improve in this segment, she should incorporate interval training into her routine. High-intensity interval training (HIIT) sessions, alternating between sprints and recovery periods, will help improve her overall running speed and endurance.

2. Burpees Broad Jump:
Denyse's time in this segment was 02:43 slower than average. To improve her performance, she can focus on increasing her strength and power through plyometric exercises. Box jumps, squat jumps, and burpees with a vertical jump can help her develop explosive power and improve her performance in this segment.

3. Running 1:
Denyse's time in this segment was 02:24 slower than average. To improve her running speed, she should incorporate speed drills such as interval training and tempo runs into her training routine. Hill sprints and fartlek runs (alternating between fast and slow intervals) can also help improve her speed and endurance.

4. Running 6:
Denyse's time in this segment was 00:54 slower than average. To improve her performance in this segment, she should focus on building her cardiovascular endurance. Long-distance runs at a steady pace, such as 10K or half-marathon training, will help improve her endurance and maintain a consistent pace throughout the race.

5. Running 2, Running 5, Running 7, Running 4, Running 3:
Denyse's times in these running segments were slightly slower than average. To improve her running performance, she should incorporate strength training exercises that target her lower body, such as squats, lunges, and deadlifts. Strengthening her leg muscles will improve her running efficiency and speed.

6. Sled Pull:
Denyse's time in this segment was 00:30 slower than average. To improve her performance, she should focus on building her upper body and grip strength. Exercises such as pull-ups, rows, and farmer's carries will help strengthen her back, arms, and grip, leading to better performance in the sled pull.

Strategies


During the race, Denyse should focus on maintaining a steady pace and avoiding early exhaustion. It is important for her to pace herself properly to ensure she has enough energy for each segment. She should also practice transitions between segments to minimize time spent in the roxzone.

Additionally, Denyse should pay attention to her form and technique during each exercise. Proper form and efficient movement patterns can help her conserve energy and perform better in each segment.

Incorporating these training strategies, exercises, and race strategies into her routine will help Denyse Cowling improve her performance in future Hyrox races. By targeting her areas of improvement and capitalizing on her strengths, she can continue to excel in her age group and overall rankings.

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
Piattoni Ilaria 2024 Turin 02:04:01
Frischauf Simone 2022 Wien 02:03:20
Cordova Natalie 2024 Dallas 02:03:46
Legaspi Hazel 2024 Anaheim 02:03:19
Ara Yasmin 2023 Glasgow 02:03:40
Toso Fotini 2024 Melbourne 02:03:49
Loivanne Pihla 2024 Milan 02:03:20
Blackstock Rebekah 2024 Dallas 02:03:35
Gray Stacey 2024 Chicago Navy Pier 02:03:32
Wijenberg Chandra 2024 Rotterdam 02:03:53

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Chicago 01:54:49
2024 Berlin 01:43:12

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