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.
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.
Chart
Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 8 to 69.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Women
Run, Baby, Run!
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!
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 281 to 351.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Women
Station Showdown
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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 126 to 430.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Women
Fast, slow, or steady?
Here’s the full breakdown of Ferguson Courtney'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 Ferguson Courtney hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Chart
Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -131 to 99.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Women
Expected Finish Time
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.
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Line chart with 2 lines.
Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4757 to 5126.
End of interactive chart.
Spread of Splits Time
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 Ferguson Courtney’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.
Chart
Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 91 to 826.
End of interactive chart.
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 Ferguson Courtney'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
04:20.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Courtney, first off, let’s take a moment to appreciate that you’ve crushed it in a field of over 1500 athletes! Coming in at an overall rank of 381 puts you in the top 25%, and being 85th in your age group shows you’ve got some serious grit. 💪 Your overall time of 1:24:30 and a total running time of 41:10 means you’re more of a runner, and that’s a solid foundation to build upon.
However, it looks like your pacing may have been a bit off at the start. You came in 56 seconds slower than average in the first running segment, which could suggest you either took it too easy or were simply adjusting to the intensity of the race. But hey, at least you warmed up those legs before going all-out! Your best running lap at 4:41 shows you definitely have speed in you, so let’s harness that more effectively throughout the race.
Overall, you’ve got the running chops, but there’s room for improvement on the strength-based segments. Think of yourself as a hybrid athlete—part gazelle, part tank! It’s time to become a smoother machine with a bit more horsepower in those legs and upper body. 🚀
Segments to Improve:
Now, let’s dive into the segments that need a little more love. Here are the key areas to focus on:
Burpees Broad Jump (7:10) - This was a significant time loss, clocking in 1:39 slower than average. Burpees can be a real cardio killer if not executed efficiently. Try the following:
Drill: Burpee Box Jumps - Incorporate box jumps into your burpee routine. This will help you explode off the ground and improve your landing mechanics.
Technique: Focus on your landing - Ensure you land softly with your knees tracking over your toes to minimize energy loss. Aim for quick transitions between burpees and jumps.
Repetitions: 3-4 sets of 10-15 reps - Try to keep your rest periods short to simulate race fatigue.
Wall Balls (5:33) - Coming in 1:07 slower than average, this segment is a great chance to build explosive power. Here’s how to tackle it:
Drill: Wall Ball Throws with a Squat - Focus on maximizing your squat depth and using your legs to generate power. Incorporate a dynamic warm-up to prep your muscles.
Technique: Aim for a high target - If you’re consistently throwing low, you’ll lose time. Make sure to throw the ball up high and catch it in a squat position.
Repetitions: 4-5 sets of 10-20 reps - Increase the weight gradually for added resistance.
Sled Push (2:49) - You were 15 seconds slower than average here, and we can definitely shave off some time. Let’s work on that strength and push technique:
Drill: Weighted Pushes - Use a sled or heavy tire and practice pushing it for short distances. Aim for short, explosive pushes followed by quick breaks.
Technique: Hands on the sled - Make sure your body is low and your hands are positioned correctly for maximum power output. Think of it as a sprint, not a jog.
Repetitions: 5-6 pushes of 20-30 meters - Rest fully between sets to maintain intensity.
Race Strategies:
Now that we’ve identified where to improve, let’s talk strategy for race day:
Pacing: Start with a controlled pace in the first run. Aim to feel comfortable and gradually increase your intensity as you hit the second and third runs. You want to avoid the “too-fast-too-soon” trap!
Transition Time: Your roxzone clocked in at 7:28, which is a bit slower than the average. Focus on minimizing downtime between exercises by preparing mentally and physically for the next task. Practice quick transitions in your training sessions.
Stay Hydrated: Don’t underestimate the power of hydration. A well-hydrated body performs better and recovers faster. Make it a habit to sip water during training—just not while doing burpees, please! 😂
Conclusion:
Courtney, you’ve got the heart of a lion and the legs of a gazelle. 🦁💖 It’s all about harnessing that potential and turning those weaknesses into strengths. Remember, in the words of David Goggins, “You are never done. You’re always in the fight.” Keep pushing your limits, challenge yourself, and most importantly, enjoy the journey. Your next race is another opportunity to show the world just how strong you are. You've got this! 💥
From the Rox-Coach to you, let’s turn this performance into something legendary! Now get out there and train hard!
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.
Chart
Line chart with 2 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3 to 100.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Women