Longshaw Katie Hyrox Result

Dive into this athlete’s performance at 2024 Birmingham 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 744 similar athletes.

Performance Highlights

GBR GBR Flag Women 25-29 #121056 01:43:06 194th in AG | Top 74.9% 998th | Top 71.1%
+00:25
52:30
Run Total
+00:05
06:34
Avg. Lap
+00:40
06:18
Best Lap
-01:43
41:05
Workout Total
-00:13
05:08
Avg. Workout
+01:14
09:36
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 744 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 744 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Longshaw Katie'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 Longshaw Katie'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 744 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 Longshaw Katie'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 Longshaw Katie'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 03:46. Check the detail of the improvement plan below.

01:45 Potential Improvement 46.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 01:45 52:30 to 50:45 46.5%
Wall Balls 01:14 07:06 to 05:52 32.7%
Farmers Carry 00:45 03:13 to 02:28 19.9%
Sled Push 00:02 03:07 to 03:05 0.9%
Ski Erg 00:00 05:06 to 05:06 0.0%
Sled Pull 00:00 06:29 to 06:29 0.0%
Burpees Broad Jump 00:00 06:31 to 06:31 0.0%
Rowing 00:00 05:25 to 05:25 0.0%
Sandbag Lunges 00:00 04:08 to 04:08 0.0%

Splits Time

Longshaw Katie Perfect Race
Splits Total Average Total
Running 1 06:22 00:00 05:37 +00:45 00:00 +00:00
Ski Erg 05:06 06:22 05:21 -00:15 05:37 +00:45
Running 2 06:18 11:28 06:09 +00:09 10:58 +00:30
Sled Push 03:07 17:46 03:08 -00:01 17:07 +00:39
Running 3 06:33 20:53 06:29 +00:04 20:15 +00:38
Sled Pull 06:29 27:26 06:45 -00:16 26:44 +00:42
Running 4 06:28 33:55 06:33 -00:05 33:29 +00:26
Burpees Broad Jump 06:31 40:23 07:33 -01:02 40:02 +00:21
Running 5 06:29 46:54 06:44 -00:15 47:35 -00:41
Rowing 05:25 53:23 05:42 -00:17 54:19 -00:56
Running 6 06:28 58:48 06:35 -00:07 01:00:01 -01:13
Farmers Carry 03:13 01:05:16 02:31 +00:42 01:06:36 -01:20
Running 7 06:29 01:08:29 06:35 -00:06 01:09:07 -00:38
Sandbag Lunges 04:08 01:14:58 05:41 -01:33 01:15:42 -00:44
Running 8 07:26 01:19:06 07:14 +00:12 01:21:23 -02:17
Wall Balls 07:06 01:26:32 06:07 +00:59 01:28:37 -02:05
Roxzone 09:36 01:43:06 08:22 +01:14 01:43:06
Based on 744 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Katie Longshaw completed the HYROX 2024 Birmingham race in the top 24% of all participants and in the top 28% of her age group (25-29). She displayed an impressive performance with an overall time of 01:43:06. Her total running time was 00:52:30, which is 00:02 faster than the average time. This indicates that Katie possesses a strong running profile. However, her starting pace for the running segments was slower than average, suggesting that she may have started too slow.

Segments to Improve:

  • Wall Balls: Katie's performance on this segment was significantly slower than the average. To improve, she should focus on developing her strength and endurance. Incorporating exercises such as kettlebell swings, thrusters, and medicine ball cleans in her training can help improve her performance. Practicing the actual wall ball exercise with varying weights can also be beneficial.
  • Farmers Carry: This segment was completed 00:40 slower than average. Katie can improve her performance in this segment by incorporating grip strength exercises into her routine, such as deadlifts, shrugs, or even just carrying heavy weights for a certain distance or time.
  • Roxzone: Katie spent 01:18 more than the average time in the Roxzone. This could be due to resting or slower transitions. Including exercises in her routine that mimic the transition movements can help improve her efficiency and speed during these segments. Also, incorporating high-intensity interval training (HIIT) workouts into her routine can help improve her overall fitness and endurance, reducing the need for rest periods.

Race Strategies:

To improve her race performance, Katie should consider the following strategies:

  • Pacing: Katie started slower than the average pace in her running segments. She should consider starting at a faster pace to maximize her running strengths and save time in the overall race.
  • Efficient Transitions: Katie should work on her transition speed, especially moving into the Roxzone. Practicing transitions during training can help her become more efficient and save valuable time during the race.
  • Strength Training: As Katie has a strong running profile, she should focus more on strength training to balance her overall performance. Focusing on exercises that mimic the movements used in the race can help improve her efficiency and speed in these segments.
Similar Athletes
Landsmann Tina 2024 Stuttgart 01:43:26
Meharzi Sarah 2024 Paris 01:43:01
Antoine Adeline 2024 Frankfurt 01:43:13
Kevill Rhiannon 2024 Melbourne 01:43:34
Mills Morgan Anna 2023 Birmingham 01:42:50
Brouwer Cobie 2024 Maastricht 01:43:16
North Vanessa 2024 Glasgow 01:42:38
Pogac Sandra 2018 Wien 01:43:25
Hertel Anna 2024 Anaheim 01:42:39
Nuzzaci Emilia 2024 Stuttgart 01:43:33

Measure Your Performance Against Top Athletes

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