Dive into this athlete’s performance at 2023 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 900 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 the 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 you 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 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 his 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 05:15. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 05:15 (From 54:38 to 49:23) | 100.0% |
| Ski Erg | 00:00 (From 05:00 to 05:00) | 0.0% |
| Sled Push | 00:00 (From 02:40 to 02:40) | 0.0% |
| Sled Pull | 00:00 (From 04:37 to 04:37) | 0.0% |
| BBJ | 00:00 (From 06:46 to 06:46) | 0.0% |
| Rowing | 00:00 (From 05:15 to 05:15) | 0.0% |
| Farmers Carry | 00:00 (From 01:57 to 01:57) | 0.0% |
| Sandbag Lunges | 00:00 (From 05:04 to 05:04) | 0.0% |
| Wall Balls | 00:00 (From 03:57 to 03:57) | 0.0% |
| Godwin Sarah | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:52 | 00:00 | 05:32 -00:40 | 00:00 +00:00 |
| Ski Erg | 05:00 | 04:52 | 05:17 -00:17 | 05:32 -00:40 |
| Running 2 | 06:54 | 09:52 | 05:57 +00:57 | 10:49 -00:57 |
| Sled Push | 02:40 | 16:46 | 03:02 -00:22 | 16:46 +00:00 |
| Running 3 | 06:58 | 19:26 | 06:17 +00:41 | 19:48 -00:22 |
| Sled Pull | 04:37 | 26:24 | 06:30 -01:53 | 26:05 +00:19 |
| Running 4 | 06:51 | 31:01 | 06:20 +00:31 | 32:35 -01:34 |
| Burpees Broad Jump | 06:46 | 37:52 | 07:10 -00:24 | 38:55 -01:03 |
| Running 5 | 07:51 | 44:38 | 06:32 +01:19 | 46:05 -01:27 |
| Rowing | 05:15 | 52:29 | 05:37 -00:22 | 52:37 -00:08 |
| Running 6 | 06:46 | 57:44 | 06:25 +00:21 | 58:14 -00:30 |
| Farmers Carry | 01:57 | 01:04:30 | 02:27 -00:30 | 01:04:39 -00:09 |
| Running 7 | 06:44 | 01:06:27 | 06:22 +00:22 | 01:07:06 -00:39 |
| Sandbag Lunges | 05:04 | 01:13:11 | 05:27 -00:23 | 01:13:28 -00:17 |
| Running 8 | 07:45 | 01:18:15 | 07:03 +00:42 | 01:18:55 -00:40 |
| Wall Balls | 03:57 | 01:26:00 | 05:44 -01:47 | 01:25:58 +00:02 |
| Roxzone | 09:59 | 01:39:49 | 08:07 +01:52 | 01:39:49 |
Based on her splits, it is evident that Sarah excels in certain segments, such as Running 1 and Ski Erg, where she performed faster than the average time. However, she struggled in segments like Running 2, Running 3, Running 5, and Running 8, where she was slower than the average time. This indicates that Sarah may need to focus on improving her running endurance and speed in order to perform better in these segments.
- Interval training: Incorporate high-intensity interval training (HIIT) workouts, such as sprint intervals and hill repeats, to improve running speed and endurance. For example, she can perform 400-meter sprints followed by a short rest period, repeated for several sets.
- Tempo runs: Include tempo runs in her training routine to improve running endurance. These runs involve maintaining a challenging pace for a sustained period of time. Sarah can start with shorter tempo runs and gradually increase the duration as her fitness improves.
- Strength training for runners: Sarah should focus on strength training exercises that target the muscles used in running, such as the quadriceps, hamstrings, glutes, and core. This can include exercises like squats, lunges, deadlifts, and planks to improve overall running performance and prevent injuries.
- Plyometric exercises: Incorporating plyometric exercises, such as box jumps, jump squats, and bounding, can help improve Sarah's explosiveness and power while running.
- Running form analysis: It may be beneficial for Sarah to have her running form assessed by a professional to identify any inefficiencies or areas for improvement. Making small adjustments to her form, such as stride length and arm swing, can lead to significant improvements in running efficiency.
2. Roxzone: Sarah's time spent in the Roxzone was 01:33 slower than the average. To improve this segment, she should focus on improving her overall fitness and transition time. This can include:
- Circuit training: Incorporate circuit training workouts that combine cardiovascular exercises with strength exercises. This will help improve overall fitness and endurance, as well as prepare her for quick transitions between exercises.
- Transition practice: Dedicate specific training sessions to practicing quick transitions between exercises. This can involve setting up a mock Hyrox course and timing the transitions between stations to improve efficiency and reduce time spent in the Roxzone.
By implementing these strategies and incorporating specific training techniques, Sarah Godwin can improve her overall performance in future Hyrox races, particularly in the identified areas of weakness.
| Similar Athletes | |||
|---|---|---|---|
| Turner Becky | 2024 Sports Direct HYROX London | 01:39:24 | |
| Cook Erin | 2024 London | 01:39:46 | |
| Reboll Rausell Eva | 2023 Barcelona | 01:40:19 | |
| Zumeta Viamonte Beatriz | 2024 Bilbao | 01:39:59 | |
| Nah Serene | 2024 Hong Kong | 01:39:52 | |
| Rush Jacqui | 2022 Birmingham | 01:40:13 | |
| Hickey Lyn | 2024 Melbourne | 01:39:58 | |
| Richert Charlotte | 2024 Amsterdam | 01:39:23 | |
| Reed Amber | 2024 Washington - North American Championships | 01:40:13 | |
| Jones Alexandra | 2024 Glasgow | 01:39:44 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Sports Direct HYROX London Godwin Sarah | 01:34:44 | |
| 2024 London Godwin Sarah | 01:34:43 | |
| 2024 Katowice Godwin Sarah, Dobie Katy | 01:24:26 | |
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Godwin Sarah
