Freeman Caroline Hyrox Result

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 445 similar athletes.

Performance Highlights

GBR GBR Flag Women 60-64 #170035 01:54:20 4th in AG | Top 40.0% 588th | Top 90.0%
-02:34
54:53
Run Total
-00:17
06:52
Avg. Lap
-00:12
05:54
Best Lap
+03:15
50:53
Workout Total
+00:24
06:21
Avg. Workout
-00:49
08:40
Roxzone

Race Summary

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

Running

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.

Based on 445 athletes with similar finish time in Hyrox Women

Workouts

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.

Based on 445 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Freeman Caroline'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 Freeman Caroline's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 445 athletes with similar finish time in Hyrox Women

Spread of Splits Time

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 Freeman Caroline'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.

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 Freeman Caroline'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 05:24. Check the detail of the improvement plan below.

02:43 Potential Improvement 50.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:43 11:18 to 08:35 50.3%
Rowing 01:29 07:24 to 05:55 27.5%
Sled Pull 00:40 08:07 to 07:27 12.3%
Sandbag Lunges 00:18 06:40 to 06:22 5.6%
Sled Push 00:14 03:44 to 03:30 4.3%
Ski Erg 00:00 05:17 to 05:17 0.0%
Farmers Carry 00:00 02:17 to 02:17 0.0%
Wall Balls 00:00 06:06 to 06:06 0.0%
Run Total 00:00 54:53 to 54:53 0.0%

Splits Time

Freeman Caroline Perfect Race
Splits Total Average Total
Running 1 05:54 00:00 06:00 -00:06 00:00 +00:00
Ski Erg 05:17 05:54 05:29 -00:12 06:00 -00:06
Running 2 06:05 11:11 06:38 -00:33 11:29 -00:18
Sled Push 03:44 17:16 03:27 +00:17 18:07 -00:51
Running 3 06:39 21:00 07:05 -00:26 21:34 -00:34
Sled Pull 08:07 27:39 07:34 +00:33 28:39 -01:00
Running 4 06:54 35:46 07:08 -00:14 36:13 -00:27
Burpees Broad Jump 11:18 42:40 08:48 +02:30 43:21 -00:41
Running 5 07:52 53:58 07:26 +00:26 52:09 +01:49
Rowing 07:24 01:01:50 05:54 +01:30 59:35 +02:15
Running 6 06:41 01:09:14 07:20 -00:39 01:05:29 +03:45
Farmers Carry 02:17 01:15:55 02:46 -00:29 01:12:49 +03:06
Running 7 06:33 01:18:12 07:17 -00:44 01:15:35 +02:37
Sandbag Lunges 06:40 01:24:45 06:34 +00:06 01:22:52 +01:53
Running 8 08:19 01:31:25 08:19 +00:00 01:29:26 +01:59
Wall Balls 06:06 01:39:44 07:06 -01:00 01:37:45 +01:59
Roxzone 08:40 01:54:20 09:29 -00:49 01:54:20
Based on 445 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Caroline Freeman performed well in the Hyrox race, finishing in the top 30% of all athletes and achieving a top 16% rank in her age group. Her overall time of 01:54:20 was commendable, with a total running time of 00:54:53. However, it is worth noting that her total running time was slightly slower than the average for her finish time, indicating room for improvement in her running performance.

Segments to Improve


1. Burpees Broad Jump:
Caroline lost significant time in this segment, finishing 2 minutes and 58 seconds slower than the average. To improve in this area, she should focus on strengthening her upper body and core muscles, as well as improving her explosive power. Specific exercises to consider include push-ups, chest presses, burpees, and box jumps. Additionally, she should work on her technique and form during the burpees and broad jumps to ensure maximum efficiency and speed.

2. Rowing:
Caroline's time in the rowing segment was 1 minute and 32 seconds slower than the average. To improve her performance in this area, she should focus on improving her rowing technique and endurance. Specific exercises to consider include rowing machine workouts, rowing intervals, and incorporating rowing into her regular training routine. Additionally, she should work on her posture and form during rowing to maximize efficiency and power.

3. Running 5:
Caroline's running time in this segment was 25 seconds slower than the average. To improve her running performance, she should focus on increasing her speed and endurance. Specific exercises to consider include interval training, hill sprints, and tempo runs. Additionally, she should work on her running form and technique to ensure efficient and injury-free running.

4. Running 1:
Caroline's running time in this segment was 12 seconds slower than the average. To improve her performance in this area, she should focus on increasing her speed and agility. Specific exercises to consider include sprint drills, agility ladder exercises, and plyometric training. Additionally, she should work on her running form and technique, particularly during the start of the race, to maximize her speed and efficiency.

Strategies


- Pace Management: Caroline should focus on maintaining a consistent pace throughout the race to avoid burning out early or fading towards the end. It is important for her to find a pace that is challenging but sustainable, allowing her to maintain her performance throughout the entire race.

- Transitions: Caroline should work on improving her transition time between segments, particularly in the roxzone. This can be achieved by improving her overall fitness and endurance, as well as practicing quick and efficient transitions during training sessions.

- Balanced Training: Since Caroline's total running time was slightly slower than the average, she should prioritize training her running abilities. This can be done by incorporating more running-specific workouts and drills into her training routine. However, she should also continue to focus on maintaining her strength and power, as these are crucial for success in Hyrox races.

- Mental Preparation: Caroline should focus on developing mental resilience and strategies to stay focused and motivated throughout the race. This can include visualization techniques, positive self-talk, and setting specific goals for each segment of the race.

Overall, Caroline Freeman has shown great potential in the Hyrox race, but there are areas where she can improve to enhance her performance. By following the specific training strategies and techniques outlined above, she can work towards becoming a stronger and faster athlete. It is important for her to focus on her weaknesses while maintaining her strengths to achieve a well-rounded performance in future races.

Similar Athletes
Lin Jing Wen 2024 Incheon 01:54:15
Frost Victoria 2024 Melbourne 01:54:24
Erridge Hayley 2023 London 01:53:56
Tapia Tovar Karen 2024 Ciudad de Mexico 01:54:24
Dąbrowska Aleksandra 2024 Katowice 01:54:17
Smith Isla 2024 Sports Direct HYROX London 01:54:14
Proix Alexandra 2024 Madrid 01:54:40
Guillemot Elen 2024 Marseille 01:54:03
Holthusen Katja 2022 Hamburg 01:54:20
Dal Vecchio Chiara 2024 Turin 01:54:04

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