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 English Ruth'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 English Ruth 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 English Ruth’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 English Ruth'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 07:19. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 03:48 | 07:50 to 04:02 | 51.9% |
| Sled Pull | 01:12 | 06:10 to 04:58 | 16.4% |
| Sandbag Lunges | 00:39 | 04:54 to 04:15 | 8.9% |
| Rowing | 00:38 | 05:47 to 05:09 | 8.7% |
| Sled Push | 00:27 | 02:49 to 02:22 | 6.2% |
| Ski Erg | 00:25 | 05:20 to 04:55 | 5.7% |
| Farmers Carry | 00:10 | 02:11 to 02:01 | 2.3% |
| Burpees Broad Jump | 00:00 | 04:32 to 04:32 | 0.0% |
| Run Total | 00:00 | 39:42 to 39:42 | 0.0% |
| English Ruth | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:11 | 00:00 | 04:58 +01:13 | 00:00 +00:00 |
| Ski Erg | 05:20 | 06:11 | 05:01 +00:19 | 04:58 +01:13 |
| Running 2 | 04:28 | 11:31 | 05:17 -00:49 | 09:59 +01:32 |
| Sled Push | 02:49 | 15:59 | 02:36 +00:13 | 15:16 +00:43 |
| Running 3 | 04:50 | 18:48 | 05:32 -00:42 | 17:52 +00:56 |
| Sled Pull | 06:10 | 23:38 | 05:25 +00:45 | 23:24 +00:14 |
| Running 4 | 04:41 | 29:48 | 05:34 -00:53 | 28:49 +00:59 |
| Burpees Broad Jump | 04:32 | 34:29 | 05:40 -01:08 | 34:23 +00:06 |
| Running 5 | 04:50 | 39:01 | 05:41 -00:51 | 40:03 -01:02 |
| Rowing | 05:47 | 43:51 | 05:17 +00:30 | 45:44 -01:53 |
| Running 6 | 04:45 | 49:38 | 05:35 -00:50 | 51:01 -01:23 |
| Farmers Carry | 02:11 | 54:23 | 02:10 +00:01 | 56:36 -02:13 |
| Running 7 | 04:40 | 56:34 | 05:34 -00:54 | 58:46 -02:12 |
| Sandbag Lunges | 04:54 | 01:01:14 | 04:29 +00:25 | 01:04:20 -03:06 |
| Running 8 | 05:21 | 01:06:08 | 05:57 -00:36 | 01:08:49 -02:41 |
| Wall Balls | 07:50 | 01:11:29 | 04:34 +03:16 | 01:14:46 -03:17 |
| Roxzone | 06:37 | 01:25:46 | 06:26 +00:11 | 01:25:46 |
Ruth, you put on a solid performance at the 2024 London Hyrox! Finishing with a time of 01:25:46 puts you in the top 29% overall and the same for your age group. That's no small feat out of 1480 athletes! Your total running time of 39:42 is impressive, clocking in at 4:39 faster than the average. It shows you’ve got those running legs! 🏃♀️
Now, let's talk pacing. Your opening run was a bit slower than average, which suggests you might have started off a bit too conservatively. Remember, you want to find that sweet spot between going hard and blowing your load too early. You definitely picked it up with your second and subsequent runs, so it seems like once you warmed up, you were ready to roll! With your overall running strength, we can definitely work on your strength segments to keep your performance balanced.
Alright, Ruth, we can't have you taking a coffee break during wall balls! A time like that can really hold you back. Let's focus on your technique: ensure that you’re squatting low enough and using your legs to propel the ball up while maintaining a solid core. Start with bodyweight squats to get the form right, then progress to medicine ball squats. Aim for high reps with lighter weights to build endurance. A good drill is to perform a 3-2-1 countdown: 3 squats, 2 wall balls, and 1 high jump, repeating for 10 minutes to build stamina and confidence in the movement. 💥
The sled pull can be a real muscle-burner if you're not careful! Focus on your form: stay low and keep your hips engaged. Incorporate resistance band pulls in your training to simulate the movement and build strength. Try doing 4 sets of 20 meters with a 90-second rest. You’ll want to feel that burn, but not like you’ve just completed a marathon! 🏋️♀️
Transitioning is key, and it seems like you could shave off a little time here. Work on your overall fitness and practice quick transitions during your training sessions. Set up your workouts so that you’re moving from one exercise to the next with minimal downtime. For example, practice a circuit of various exercises (think burpees, wall balls, and sled pulls) back-to-back, then time your transitions. Aim for under 30 seconds between exercises. Hustle up! 🏆
Sandbag lunges can be deceptively tough! Focus on your form: keep your chest up and push through your front heel. Incorporate weighted lunges into your routine and try to do single-leg variations to build balance. Aim for 5 sets of 10 per leg, and if you can, do them while walking to build endurance. Make sure you’re not just lunging into the abyss! 😄
Rowing isn’t just about pulling; it’s a full-body workout! Focus on your technique: keep your back straight, engage your core, and drive with your legs. Try 500-meter intervals with a 1-minute rest in between. Aim to maintain a consistent stroke rate throughout. The goal is to feel less like a flailing fish out of water!🐟
During the race, pacing is crucial. Start a bit faster on the first run but not at a sprinting pace—think of it like a sprint to the fridge but not a full-on Olympic race! Keep your heart rate in check so you can push hard later. For transitions, have a game plan: practice laying out your gear for easy access and rehearse your movements so you can hit that Roxzone like a pro.
Hydration and nutrition are also key, so make sure you’re fueling properly in the days leading up to the race. A banana doesn’t count as a meal, by the way! 😉
Ruth, you have what it takes to turn those weaknesses into strengths. Remember, "Success is the sum of small efforts, repeated day in and day out." Keep pushing, keep grinding, and you’ll be crushing your next Hyrox in no time! You’ve got this! 💪
Let’s get to work on those segments that need a little TLC. I’m here to guide you every step of the way! - The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Lorenz Viktoria | 2024 Hamburg | 01:26:11 | |
| Beltramo Marcela | 2022 Valencia | 01:25:29 | |
| Breuer Judith | 2020 Hannover | 01:25:51 | |
| Elaine Lauren | 2024 Hong Kong | 01:26:02 | |
| Hewitt Amanda | 2024 Stockholm | 01:25:48 | |
| Bornebroek Carien | 2023 Amsterdam | 01:25:29 | |
| Sakko Roxanne | 2024 Rotterdam | 01:25:36 | |
| Collins Daisy | 2024 London | 01:26:14 | |
| Allen Maisie | 2024 London | 01:25:23 | |
| Ravelo Alvarez Judith | 2023 London | 01:25:25 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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