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 1000 similar athletes.
We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.
We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.
This section showcases the entire Stairmand Sophie's performance at each station and run segment compared to the average.
It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Stairmand Sophie's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Stairmand Sophie's performance against the competition, identifying areas of strength and those needing improvement.
This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.
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 Stairmand Sophie'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 05:27. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:29 | 52:08 to 47:39 | 82.3% |
| Rowing | 00:19 | 05:46 to 05:27 | 5.8% |
| Sandbag Lunges | 00:16 | 05:16 to 05:00 | 4.9% |
| Wall Balls | 00:16 | 05:21 to 05:05 | 4.9% |
| Farmers Carry | 00:06 | 02:22 to 02:16 | 1.8% |
| Sled Push | 00:01 | 02:48 to 02:47 | 0.3% |
| Ski Erg | 00:00 | 05:07 to 05:07 | 0.0% |
| Sled Pull | 00:00 | 05:08 to 05:08 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:24 to 05:24 | 0.0% |
| Stairmand Sophie | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:49 | 00:00 | 05:20 +00:29 | 00:00 +00:00 |
| Ski Erg | 05:07 | 05:49 | 05:13 -00:06 | 05:20 +00:29 |
| Running 2 | 05:54 | 10:56 | 05:46 +00:08 | 10:33 +00:23 |
| Sled Push | 02:48 | 16:50 | 02:52 -00:04 | 16:19 +00:31 |
| Running 3 | 06:07 | 19:38 | 06:05 +00:02 | 19:11 +00:27 |
| Sled Pull | 05:08 | 25:45 | 06:07 -00:59 | 25:16 +00:29 |
| Running 4 | 06:21 | 30:53 | 06:05 +00:16 | 31:23 -00:30 |
| Burpees Broad Jump | 05:24 | 37:14 | 06:40 -01:16 | 37:28 -00:14 |
| Running 5 | 06:46 | 42:38 | 06:15 +00:31 | 44:08 -01:30 |
| Rowing | 05:46 | 49:24 | 05:29 +00:17 | 50:23 -00:59 |
| Running 6 | 06:40 | 55:10 | 06:07 +00:33 | 55:52 -00:42 |
| Farmers Carry | 02:22 | 01:01:50 | 02:23 -00:01 | 01:01:59 -00:09 |
| Running 7 | 06:48 | 01:04:12 | 06:06 +00:42 | 01:04:22 -00:10 |
| Sandbag Lunges | 05:16 | 01:11:00 | 05:10 +00:06 | 01:10:28 +00:32 |
| Running 8 | 07:46 | 01:16:16 | 06:40 +01:06 | 01:15:38 +00:38 |
| Wall Balls | 05:21 | 01:24:02 | 05:28 -00:07 | 01:22:18 +01:44 |
| Roxzone | 06:04 | 01:35:20 | 07:34 -01:30 | 01:35:20 |
Sophie's best running lap was completed in 00:05:49, which was 00:43 slower than the average. This suggests that she may need to work on maintaining a consistent pace throughout the race and avoiding significant drops in speed.
To improve performance in these segments, Sophie can focus on specific training strategies and techniques:
1. Running 8: Sophie's time of 00:07:46 was 00:56 slower than the average. To improve this segment, she should focus on increasing her endurance and speed. Incorporating interval training, hill sprints, and tempo runs into her training routine can help improve her running performance.
2. Running 1 (00:05:49): Sophie's time was 00:43 slower than the average. To improve this segment, she can work on her running form and technique. Incorporating drills such as high knees, butt kicks, and strides can help improve her running efficiency and speed.
3. Best Lap (00:05:49): Sophie's time was 00:43 slower than the average. To improve her performance in this segment, she can focus on maintaining a steady pace throughout the race. Practicing pacing strategies during training runs can help her maintain a consistent speed.
4. Running 7 (00:06:48): Sophie's time was 00:41 slower than the average. To improve this segment, she can incorporate speed workouts like interval training and fartleks into her training routine. These workouts can help improve her speed and endurance.
5. Running 6 (00:06:40): Sophie's time was 00:33 slower than the average. To improve this segment, she can focus on building her endurance through long-distance runs and tempo runs. Additionally, incorporating strength exercises such as lunges and squats can help improve her running performance.
6. Running 5 (00:06:46): Sophie's time was 00:31 slower than the average. To improve this segment, she can work on her running economy by incorporating drills such as cadence drills and stride length drills. These drills can help improve her running efficiency and speed.
7. Rowing (00:05:46): Sophie's time was 00:19 slower than the average. To improve her rowing performance, she can focus on building her upper body strength through exercises such as rows, pull-ups, and push-ups. Additionally, practicing proper rowing technique, including a strong leg drive and fluid arm pull, can help improve her rowing speed and efficiency.
8. Running 4 (00:06:21): Sophie's time was 00:15 slower than the average. To improve this segment, she can incorporate hill repeats and tempo runs into her training routine. These workouts can help improve her strength and speed on inclines.
9. Wall Balls (00:05:21): Sophie's time was 00:11 slower than the average. To improve her performance in this segment, she can focus on building her lower body and core strength through exercises such as squats, lunges, and planks. Additionally, practicing proper wall ball technique, including a strong hip drive and accurate aim, can help improve her efficiency in this exercise.
By implementing these strategies and incorporating the suggested exercises, drills, and training routines, Sophie can enhance her performance in the identified areas and improve her overall race performance.
| Similar Athletes | |||
|---|---|---|---|
| Kingsley Carolyn | 2020 Dallas | 01:35:17 | |
| Heberlein Tamara | 2024 Paris | 01:35:41 | |
| Askevold Stina | 2023 Frankfurt | 01:35:23 | |
| Gordon Maryse | 2020 Dallas | 01:35:13 | |
| Stubbs Cassie | 2022 Dallas | 01:35:19 | |
| Reid Charlotte | 2022 Birmingham | 01:34:51 | |
| Strong Leanne | 2024 Manchester | 01:35:32 | |
| Svanøe Nanna Willemar | 2024 Madrid | 01:35:17 | |
| Warburton Rebekah | 2024 Birmingham | 01:35:49 | |
| Feeney Elaine | 2024 Glasgow | 01:35:50 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Birmingham | 01:59:44 | |
| 2023 London | 01:44:04 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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