Season 23/24 2024 Sports Direct HYROX London (3094) HYROX (2737) Women (1302) Rowland Emily

Rowland Emily Hyrox Result

Dive into this athlete’s performance at 2024 Sports Direct HYROX 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.

Performance Highlights

USA USA Flag Women 40-44 #105035 01:28:17 105th in AG | Top 45.9% 577th | Top 44.3%
+02:15
47:39
Run Total
+00:17
05:57
Avg. Lap
-00:26
04:33
Best Lap
-02:23
33:58
Workout Total
-00:18
04:14
Avg. Workout
+00:05
06:40
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 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 Rowland Emily'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 Rowland Emily'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 Rowland Emily'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 Rowland Emily'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 04:11. Check the detail of the improvement plan below.

03:23 Potential Improvement 80.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 03:23 47:39 to 44:16 80.9%
Ski Erg 00:29 05:28 to 04:59 11.6%
Sandbag Lunges 00:09 04:36 to 04:27 3.6%
Sled Push 00:06 02:35 to 02:29 2.4%
Sled Pull 00:04 05:17 to 05:13 1.6%
Burpees Broad Jump 00:00 05:25 to 05:25 0.0%
Rowing 00:00 05:14 to 05:14 0.0%
Farmers Carry 00:00 02:04 to 02:04 0.0%
Wall Balls 00:00 03:19 to 03:19 0.0%

Splits Time

Rowland Emily Perfect Race
Splits Total Average Total
Running 1 06:36 00:00 05:03 +01:33 00:00 +00:00
Ski Erg 05:28 06:36 05:05 +00:23 05:03 +01:33
Running 2 05:55 12:04 05:25 +00:30 10:08 +01:56
Sled Push 02:35 17:59 02:40 -00:05 15:33 +02:26
Running 3 06:06 20:34 05:42 +00:24 18:13 +02:21
Sled Pull 05:17 26:40 05:36 -00:19 23:55 +02:45
Running 4 06:05 31:57 05:44 +00:21 29:31 +02:26
Burpees Broad Jump 05:25 38:02 05:58 -00:33 35:15 +02:47
Running 5 05:59 43:27 05:52 +00:07 41:13 +02:14
Rowing 05:14 49:26 05:20 -00:06 47:05 +02:21
Running 6 06:16 54:40 05:46 +00:30 52:25 +02:15
Farmers Carry 02:04 01:00:56 02:13 -00:09 58:11 +02:45
Running 7 06:09 01:03:00 05:44 +00:25 01:00:24 +02:36
Sandbag Lunges 04:36 01:09:09 04:40 -00:04 01:06:08 +03:01
Running 8 04:33 01:13:45 06:05 -01:32 01:10:48 +02:57
Wall Balls 03:19 01:18:18 04:49 -01:30 01:16:53 +01:25
Roxzone 06:40 01:28:17 06:35 +00:05 01:28:17
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Emily Rowland's performance in the 2024 Sports Direct HYROX London race places her solidly within the top half of her age group and overall, showcasing her competitive spirit and dedication to fitness. Notably, her overall rank at 569 out of 1301 athletes and 104 out of 242 in her age group highlights her strong standing among her peers. However, Emily's total running time was slightly slower than average, which suggests her strengths might lean more towards the strength-based exercises than running. The standout performance in the Wall Balls and Sled Pull segments indicates a potent combination of power and endurance, whereas the total running time and initial running segments suggest a need for improved pacing and aerobic capacity.

Segments to Improve:

  • Total Running Time: With a total running time that is 01:24 slower than average, focusing on improving endurance and pacing is crucial. Interval training, such as 400 to 800 meters repeats at a pace faster than her race pace, with equal rest times, can help improve aerobic capacity and speed. Additionally, incorporating tempo runs, where Emily runs at a comfortably hard pace for a sustained period, will improve her lactate threshold and running efficiency.
  • Roxzone: The Roxzone time being slower than average suggests a need for faster transitions and improved overall fitness. Circuit training that mimics the race's structure, combining strength exercises with short runs, can help improve transition times and build endurance. Practicing quick transitions between exercises in training sessions will also decrease Roxzone time.
  • Ski Erg: Being 00:22 slower than average in this segment indicates a potential lack of technique or power. Focusing on form correction, such as maintaining a strong, upright posture and ensuring a powerful double-pole motion, can enhance efficiency. Incorporating upper body endurance workouts, like high-repetition kettlebell swings and pull-ups, will build the necessary strength for improved performance.
  • Sled Pull: Although Emily performed relatively well in the Sled Pull, there's still room for improvement. Increasing leg and core strength through exercises such as deadlifts, squats, and weighted sled pushes can enhance her ability to perform this segment more efficiently. Practicing the sled pull with varying weights and distances can also help adapt her body to the demands of this specific exercise.

Race Strategies:

  • Pacing: To avoid starting too fast, Emily should aim to maintain a steady pace in the early running segments, conserving energy for the latter part of the race. Breaking down the race into smaller, manageable parts can help maintain focus and distribute effort more evenly across the event.
  • Strength Segments Focus: Given Emily's apparent strength in these areas, using them as opportunities to gain time on competitors is essential. However, she must balance effort to ensure it doesn't detrimentally impact her running segments.
  • Transition Efficiency: Minimizing time spent in the Roxzone by practicing swift and efficient transitions between exercises can shave significant time off her overall race performance. This includes setting up equipment for quick access and rehearsing the order of exercises to reduce mental and physical downtime.
  • Endurance Training: Emphasizing longer, sustained runs and incorporating interval training with a focus on recovery can help build a solid endurance base, improving her total running time and overall race performance.

By focusing on these targeted areas for improvement through specific training strategies and race tactics, Emily Rowland has the potential to significantly enhance her performance in future HYROX races.

Similar Athletes
Richter April 2024 Hamburg 01:28:28
Hene Ilanit 2023 Amsterdam 01:28:16
Walther Emma 2024 Hamburg 01:28:22
Cowley Lucy 2024 Sports Direct HYROX London 01:27:55
Alexander Kirsty 2024 Poznan 01:28:34
Hunter Louise 2024 New York 01:27:57
Jones Amy 2023 Los Angeles 01:28:41
Hu Jasmin 2024 Singapore National Stadium 01:28:29
Vargas Yadira 2022 New York 01:27:50
Martinez Sabrina 2024 Dallas 01:28:47

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