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 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 English Ruth'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 English Ruth'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 English Ruth'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 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 | |||
|---|---|---|---|
| Lawrance Chloe | 2024 Hong Kong | 01:25:36 | |
| Lambert Laura | 2024 Glasgow | 01:25:27 | |
| Federici Anna | 2024 Rimini | 01:25:16 | |
| Unosen AdaCamilla | 2024 Stockholm | 01:25:30 | |
| Van Der Felden Anna Lena | 2023 Karlsruhe | 01:26:08 | |
| Woodstock Katie | 2024 Frankfurt | 01:26:07 | |
| Everts Rozemarijn | 2024 Rotterdam | 01:25:38 | |
| Ernst Jana | 2024 Hamburg | 01:25:28 | |
| Hembrock Sarah | 2023 Köln | 01:25:58 | |
| Kolk Fleur | 2023 Maastricht European Championships | 01:26:04 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
