Howarth Sally Hyrox Result

Dive into this athlete’s performance at 2024 Poznan 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

GBR GBR Flag Women 30-34 #124005 01:34:17 46th in AG | Top 69.7% 167th | Top 63.0%
-04:57
43:00
Run Total
-00:37
05:22
Avg. Lap
-00:21
04:53
Best Lap
+06:02
45:01
Workout Total
+00:45
05:37
Avg. Workout
-01:03
06:20
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

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

Based on 1000 athletes with similar finish time in Hyrox Women

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Women

Fast, slow, or steady?

Here’s the full breakdown of Howarth Sally's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Howarth Sally hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 1000 athletes with similar finish time in Hyrox Women

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare Howarth Sally’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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 Howarth Sally'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 08:38. Check the detail of the improvement plan below.

06:24 Potential Improvement 74.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 06:24 11:21 to 04:57 74.1%
Ski Erg 00:39 05:47 to 05:08 7.5%
Rowing 00:39 06:04 to 05:25 7.5%
Farmers Carry 00:37 02:51 to 02:14 7.1%
Sled Pull 00:19 06:04 to 05:45 3.7%
Sled Push 00:00 02:31 to 02:31 0.0%
Burpees Broad Jump 00:00 05:54 to 05:54 0.0%
Sandbag Lunges 00:00 04:29 to 04:29 0.0%
Run Total 00:00 43:00 to 43:00 0.0%

Splits Time

Howarth Sally Perfect Race
Splits Total Average Total
Running 1 05:48 00:00 05:18 +00:30 00:00 +00:00
Ski Erg 05:47 05:48 05:12 +00:35 05:18 +00:30
Running 2 04:53 11:35 05:41 -00:48 10:30 +01:05
Sled Push 02:31 16:28 02:51 -00:20 16:11 +00:17
Running 3 05:19 18:59 06:01 -00:42 19:02 -00:03
Sled Pull 06:04 24:18 06:02 +00:02 25:03 -00:45
Running 4 05:13 30:22 06:02 -00:49 31:05 -00:43
Burpees Broad Jump 05:54 35:35 06:38 -00:44 37:07 -01:32
Running 5 05:28 41:29 06:12 -00:44 43:45 -02:16
Rowing 06:04 46:57 05:28 +00:36 49:57 -03:00
Running 6 05:01 53:01 06:04 -01:03 55:25 -02:24
Farmers Carry 02:51 58:02 02:22 +00:29 01:01:29 -03:27
Running 7 05:19 01:00:53 06:04 -00:45 01:03:51 -02:58
Sandbag Lunges 04:29 01:06:12 05:04 -00:35 01:09:55 -03:43
Running 8 06:02 01:10:41 06:33 -00:31 01:14:59 -04:18
Wall Balls 11:21 01:16:43 05:22 +05:59 01:21:32 -04:49
Roxzone 06:20 01:34:17 07:23 -01:03 01:34:17
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Sally Howarth has displayed an exceptional performance in the 2024 Poznan HYROX race, ranking in the top 15% of 1039 athletes overall and in the top 18% of her age group (30-34). Her total time of 01:34:17 reflects a balanced and consistent performance throughout the race.

With a total running time of 00:43:00, Sally was faster than the average by 05:14, indicating a strong running profile. This strength is also reflected in her best running lap time of 00:04:53. However, the pacing in the initial stages of the race (Running 1) was slightly slower than average, which suggests that she may have started the race conservatively.

Segments to Improve:

  • Wall Balls: The Wall Balls segment is the most significant area for improvement. It's suggested to incorporate more functional training exercises into Sally's routine, focusing on leg strength and upper body endurance. Wall Ball specific exercises such as 'Wall Ball Shots' and 'Medicine Ball Cleans' will help improve her technique and form.
  • Sled Pull: Sally's Sled Pull segment performance was average. To enhance her performance in this area, exercises focusing on improving lower body strength and core stability, such as 'Deadlifts' and 'Farmer’s Walk', would be beneficial.
  • Ski Erg: While Sally's performance in the Ski Erg segment was slower than average, this can be improved by incorporating 'High-intensity interval training' (HIIT) on the Ski Erg machine. Additionally, strengthening the lats, triceps, and core muscles will aid in improving the Ski Erg performance.
  • Rowing: Sally can improve her rowing performance by focusing on her form and technique. Implementing exercises that target her leg and core strength can also be beneficial. Some examples include 'Squats', 'Lunges', and 'Planks'.
  • Farmers Carry: This segment was slower than average, indicating a need for improvement on grip strength and overall endurance. Incorporating 'Dumbbell Farmer's Walk' and 'Hex Bar Walk' exercises in her training regime can help improve this.

Race Strategies:

Considering Sally's overall performance and areas of improvement, a few race strategies can be implemented for better performance.

  • Pacing: Sally should aim for a more aggressive start in her races. This can be achieved by integrating speed work into her training, such as interval and tempo runs.
  • Strength Training: Given that Sally has a stronger running profile, incorporating more strength-focused exercises into her training routine can help improve her performance in strength-demanding segments.
  • Transition and Recovery: Efficient transitions between segments can significantly improve overall race times. Sally should focus on improving her transitions by practicing them during training. Additionally, focusing on recovery strategies post-race can enhance her overall fitness and performance in future races.
Similar Athletes
Ramsey Lis 2024 Birmingham 01:34:06
Loiseau Emmanuelle 2024 Paris 01:34:02
Derks Femke 2024 Rotterdam 01:34:47
Chapman Tracy 2023 London 01:34:16
Lowe Sarah 2023 Birmingham 01:34:25
Drogo Marta 2024 Milan 01:34:29
Mc Gurk Clare 2024 Glasgow 01:33:52
Kruize Christa 2024 Amsterdam 01:34:04
Cook Amiee 2024 Stockholm 01:34:35
Murphy Christina 2023 Dublin 01:34:15

Measure Your Performance Against Top Athletes

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