Season 24/25 2024 Melbourne (4307) HYROX (3848) Women (1398) Stone Elissah

Stone Elissah Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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.

Performance Highlights

AUS AUS Flag Women 30-34 #130017 01:27:14 64th in AG | Top 20.4% 256th | Top 18.3%
-01:05
43:42
Run Total
-00:07
05:28
Avg. Lap
+00:19
05:14
Best Lap
+00:14
36:07
Workout Total
+00:01
04:30
Avg. Workout
+00:53
07:28
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 1000 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 1000 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Stone Elissah'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 Stone Elissah'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 1000 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 Stone Elissah'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 Stone Elissah'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 02:45. Check the detail of the improvement plan below.

01:05 Potential Improvement 39.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:05 06:34 to 05:29 39.4%
Sandbag Lunges 00:59 05:22 to 04:23 35.8%
Sled Pull 00:25 05:33 to 05:08 15.2%
Rowing 00:13 05:25 to 05:12 7.9%
Wall Balls 00:03 04:17 to 04:14 1.8%
Ski Erg 00:00 04:42 to 04:42 0.0%
Sled Push 00:00 02:11 to 02:11 0.0%
Farmers Carry 00:00 02:03 to 02:03 0.0%
Run Total 00:00 43:42 to 43:42 0.0%

Splits Time

Stone Elissah Perfect Race
Splits Total Average Total
Running 1 04:44 00:00 05:01 -00:17 00:00 +00:00
Ski Erg 04:42 04:44 05:03 -00:21 05:01 -00:17
Running 2 05:14 09:26 05:19 -00:05 10:04 -00:38
Sled Push 02:11 14:40 02:39 -00:28 15:23 -00:43
Running 3 05:29 16:51 05:36 -00:07 18:02 -01:11
Sled Pull 05:33 22:20 05:33 +00:00 23:38 -01:18
Running 4 05:26 27:53 05:39 -00:13 29:11 -01:18
Burpees Broad Jump 06:34 33:19 05:48 +00:46 34:50 -01:31
Running 5 05:46 39:53 05:47 -00:01 40:38 -00:45
Rowing 05:25 45:39 05:18 +00:07 46:25 -00:46
Running 6 05:27 51:04 05:41 -00:14 51:43 -00:39
Farmers Carry 02:03 56:31 02:11 -00:08 57:24 -00:53
Running 7 05:28 58:34 05:39 -00:11 59:35 -01:01
Sandbag Lunges 05:22 01:04:02 04:36 +00:46 01:05:14 -01:12
Running 8 06:13 01:09:24 06:04 +00:09 01:09:50 -00:26
Wall Balls 04:17 01:15:37 04:45 -00:28 01:15:54 -00:17
Roxzone 07:28 01:27:14 06:35 +00:53 01:27:14
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Elissah Stone delivered an impressive performance at the 2024 Melbourne Hyrox race, securing an overall rank of 256 out of 1801 athletes, placing her in the top 14%. In her age group (30-34), she was ranked 64th, placing her in the top 15% of 406 athletes. Her total race time was 01:27:14, with a total running time of 00:43:42, which was 01:39 faster than the average, indicating strong running capabilities. The best running lap time was 00:05:14. Elissah's running segments from 1 to 4 suggest she started with a slightly faster pace, maintaining a competitive edge throughout. Her overall performance depicts a hybrid profile with a slight edge towards running, suggesting the need for more focus on strength components.

Segments to Improve

  • Roxzone (00:07:28, 01:05 slower than average)

    Transition times between exercise zones can be crucial. Improving overall fitness and transition efficiency is key.

    • Drills: Practice quick transitions by simulating race conditions in training. Set up a mini course with equipment arranged in close proximity to mimic race scenarios.
    • Exercises: Include agility drills and plyometrics to enhance quickness and coordination.
  • Burpees Broad Jump (00:06:34, 00:49 slower than average)

    This segment shows room for improvement in explosive strength and endurance.

    • Drills: Perform high-intensity interval training (HIIT) with a focus on burpees, varying between broad and vertical jumps.
    • Exercises: Incorporate plyometric exercises like squat jumps, box jumps, and burpee variations to improve power.
  • Sandbag Lunges (00:05:22, 00:46 slower than average)

    Work on leg strength and stability under fatigue.

    • Drills: Practice carrying and lunging with varying weights to simulate race conditions.
    • Exercises: Strength training focusing on squats, lunges, and deadlifts. Incorporate balance exercises like single-leg deadlifts.
  • Sled Pull (00:05:33, 00:01 faster than average)

    This segment is close to average but has room for refinement in technique and strength.

    • Drills: Sled pull intervals focusing on maintaining a steady pace.
    • Exercises: Strengthen the posterior chain with exercises like rows and pull variations.
  • Wall Balls (00:04:17, 00:02 faster than average)

    Focus on technique and endurance for this upper body intensive segment.

    • Drills: Practice wall balls with increasing repetition sets to build endurance.
    • Exercises: Strengthen shoulders and core with medicine ball throws and rotational exercises.

Race Strategies

  • Pacing Strategy: Start at a controlled pace to conserve energy for strength segments. Consider negative splits for running sections to maintain momentum.
  • Nutrition and Hydration: Proper fueling before and during the race can prevent fatigue. Ensure a carbohydrate-rich meal pre-race and consider electrolyte drinks during transitions.
  • Mental Preparation: Visualize each segment of the race, focusing on transitions and maintaining a positive mindset to overcome challenging parts.
  • Compromised Running Training: Train to run efficiently post-exercises like sled push/pull and burpees to simulate race fatigue conditions.
Similar Athletes
De Ruiter Sanne 2023 Rotterdam 01:26:52
Garcia Ropero Andrea 2024 Manchester 01:26:54
Hillesheim Anja 2023 München 01:26:55
Kellison Abi 2023 Dallas 01:26:56
Pickering Sarah 2024 London 01:26:56
Waugh Andrea 2024 London 01:27:24
Stijger Joyce 2023 Amsterdam 01:27:21
Scott Jamel 2023 Los Angeles 01:26:46
Reinke Hannah 2022 Berlin 01:26:53
Potgieter Daniella 2024 Birmingham 01:27:00

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