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 1000 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 Defries Ellie'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 Defries Ellie 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 Defries Ellie’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 Defries Ellie'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 03:03. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 01:17 | 07:47 to 06:30 | 42.1% |
| Wall Balls | 01:06 | 06:14 to 05:08 | 36.1% |
| Sled Push | 00:28 | 03:17 to 02:49 | 15.3% |
| Farmers Carry | 00:12 | 02:29 to 02:17 | 6.6% |
| Ski Erg | 00:00 | 04:48 to 04:48 | 0.0% |
| Sled Pull | 00:00 | 05:52 to 05:52 | 0.0% |
| Rowing | 00:00 | 05:18 to 05:18 | 0.0% |
| Sandbag Lunges | 00:00 | 04:28 to 04:28 | 0.0% |
| Run Total | 00:00 | 46:46 to 46:46 | 0.0% |
| Defries Ellie | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:18 | 00:00 | 05:23 +00:55 | 00:00 +00:00 |
| Ski Erg | 04:48 | 06:18 | 05:14 -00:26 | 05:23 +00:55 |
| Running 2 | 05:08 | 11:06 | 05:44 -00:36 | 10:37 +00:29 |
| Sled Push | 03:17 | 16:14 | 02:55 +00:22 | 16:21 -00:07 |
| Running 3 | 05:24 | 19:31 | 06:05 -00:41 | 19:16 +00:15 |
| Sled Pull | 05:52 | 24:55 | 06:14 -00:22 | 25:21 -00:26 |
| Running 4 | 05:33 | 30:47 | 06:05 -00:32 | 31:35 -00:48 |
| Burpees Broad Jump | 07:47 | 36:20 | 06:47 +01:00 | 37:40 -01:20 |
| Running 5 | 05:50 | 44:07 | 06:15 -00:25 | 44:27 -00:20 |
| Rowing | 05:18 | 49:57 | 05:31 -00:13 | 50:42 -00:45 |
| Running 6 | 06:01 | 55:15 | 06:09 -00:08 | 56:13 -00:58 |
| Farmers Carry | 02:29 | 01:01:16 | 02:25 +00:04 | 01:02:22 -01:06 |
| Running 7 | 06:09 | 01:03:45 | 06:07 +00:02 | 01:04:47 -01:02 |
| Sandbag Lunges | 04:28 | 01:09:54 | 05:13 -00:45 | 01:10:54 -01:00 |
| Running 8 | 06:27 | 01:14:22 | 06:41 -00:14 | 01:16:07 -01:45 |
| Wall Balls | 06:14 | 01:20:49 | 05:31 +00:43 | 01:22:48 -01:59 |
| Roxzone | 09:05 | 01:35:58 | 07:39 +01:26 | 01:35:58 |
Hey Ellie! First off, congrats on finishing strong in the 2024 London Hyrox event! With an overall time of 01:35:58, you placed 855th overall, landing in the top 56% of 1525 athletes, and 170th in your age group. That’s a solid effort, especially considering the competitive field! 💪
Your total running time of 00:46:46 shows that you have a strong runner profile, coming in 01:51 faster than average. However, there were some pacing discrepancies during the race. Starting with a slower pace in Running 1 (00:06:18), you picked up the tempo in Running 2 (00:05:08), which is commendable. But watch out for those early laps; they can set the tone for the rest of your race. If you're not careful, you might end up like a kid at a candy store—too excited and running a little too fast! 🍬
You're definitely better at running than strength, but there's room to improve your strength exercises. Focus on turning those weaknesses into strengths, and you'll see your overall performance elevate!
Now, let's dive into the segments where you could really turn up the heat:
This segment was tough for you, and it can be a real game-changer. Focus on drills that enhance your explosive power and endurance. Try practicing box jumps and burpee variations. Aim for 3 sets of 10 reps to build that power. Additionally, work on your form—ensure you’re landing softly and using your arms to drive yourself forward. Remember, it’s not just about jumping; it’s about jumping smart!
Wall balls can be a love-hate relationship! This segment can be improved with better conditioning and technique. Practice weighted squats and wall ball drills (targeting different heights) to refine your form. Do 4 sets of 15 reps twice a week, focusing on consistent depth and explosive power as you throw. Don’t forget to use your core—think of it as a full-body workout, not just a leg day! 🏋️♀️
The sled push is a beast! To conquer it, incorporate heavy sled pushes in your training, aiming for 4 x 20-meter sprints with adequate rest. Focus on your foot placement and driving through your legs, keeping your core tight. Practice doing these with a partner; it adds some friendly competition and motivation!
During the race, remember these key strategies:
Ellie, you’ve got the foundation to crush your next Hyrox! Remember, “The only way to get better is to challenge yourself every day.” Keep pushing your limits, and don’t be afraid to fail—it's just the first step toward success! And hey, if anyone asks, you can say you’re just “training for the Olympics” (or at least your next Hyrox). 😉💥
Stay committed, work hard on those weaknesses, and you'll inch closer to your goals. Keep that fire burning, and let’s turn those segments around. You’ve got this! I’m here to help you on your journey to greatness—let’s unleash your full potential!
— The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Murfet Stephanie | 2024 Birmingham | 01:35:43 | |
| Mahon Maeve | 2024 Malaga | 01:35:43 | |
| Rosenkranz Sina | 2018 Hamburg | 01:36:26 | |
| Guarnieri Chiara | 2023 Amsterdam | 01:36:17 | |
| Klinga Sophie | 2024 Stockholm | 01:36:11 | |
| Enger Kerstin | 2019 Essen | 01:35:35 | |
| Lim Natalie | 2024 Singapore National Stadium | 01:36:25 | |
| Wharton Lydia | 2023 London | 01:36:16 | |
| Ferri De Dios Cristina | 2024 Madrid | 01:35:55 | |
| Fisher Sarah | 2023 Manchester | 01:35:35 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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