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.
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!
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.
Based on 1000 athletes with similar finish time in Hyrox Women
Fast, slow, or steady?
Here’s the full breakdown of Mosley Laura'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 Mosley Laura hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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.
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 Mosley Laura’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.
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 Mosley Laura'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
08:17.
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:
Laura, you tackled the 2024 London Hyrox with grit and determination, finishing with an overall time of 01:35:22, landing you in the top 54% of 1,525 athletes! That’s no small feat! Your total running time of 42:36 was 5:55 faster than average, showcasing your strong runner profile. You have the legs to fly, but your pacing strategy might need a little tweaking. Starting off with a running split of 6:20 was a bit slower than average, which indicates you might have held back too much at the beginning. Remember, “You’re not here to be average; you’re here to be awesome!” 🏆
In terms of strength vs. endurance, you clearly have the running chops! With your best running lap at 4:48, you can definitely push harder. However, the sled pull and wall balls are segments that need your attention. A hybrid athlete like you needs to balance running speed with strength endurance—let's turn those segments into strengths!
Segments to Improve:
Sled Pull: 10:08 (4:01 slower than average)
This segment really dragged your overall time down. Work on your pulling strength with these exercises:
Weighted Sled Drags: Start with lighter weights and gradually increase as your strength improves. Focus on maintaining a strong posture and engaging your core.
Resistance Band Rows: Incorporate banded rows to build the pulling muscles, focusing on the upper back and lats.
Core Stability Drills: Exercises like planks and dead bugs will strengthen your core, crucial for maintaining form during the sled pull.
Wall Balls: 08:23 (2:57 slower than average)
Wall balls require both endurance and explosive strength. Here’s how to improve:
Wall Ball Technique: Focus on your squat depth and throwing technique. Ensure you’re not just tossing the ball but also using your full body to generate power.
Tabata Wall Balls: Implement Tabata intervals for wall balls (20 seconds work, 10 seconds rest). This will build both endurance and explosive power.
Weighted Squats: Add heavy squats to your routine to increase leg strength, which will translate into better wall ball performance.
Sled Push: 03:23 (0:31 slower than average)
Strength endurance is key here. Try these focused drills:
Explosive Pushes: Use lighter weights for short, powerful pushes to build speed and strength.
Hill Sprints: Incorporate hill sprints to build lower body strength and power, which will improve your sled push.
Dynamic Warm-Ups: Ensure you’re properly warmed up before pushing to prevent injury and improve performance.
Race Strategies:
Pacing: Start strong but controlled. Aim to hit your target pace without burning out early. A good goal is maintaining a pace within 10-15 seconds of your average for the first two runs.
Transition Time: Your roxzone time was 7:51, which is 19 seconds slower than average. Focus on quick transitions by practicing moving from one exercise to the next seamlessly in training. Visualize each transition during your workouts as you put in the reps.
Breathing Techniques: Work on regulating your breath during high-intensity segments to maintain performance without gasping for air—especially crucial during wall balls and sled pushes.
Conclusion:
Laura, you have the potential to crush your next Hyrox! Remember, “The only thing standing between you and your goal is the story you keep telling yourself.” Let’s rewrite that story with strength and speed! Incorporate these training strategies, focus on your transitions, and don’t forget to embrace the grind. Every moment spent training is a step closer to your goals. You got this! 💪💥
Keep pushing your limits, and let's keep turning those weaknesses into your next strengths. The Rox-Coach is here to help you every step of the way. Now, go out there and show that sled who’s boss!