Lauren Ricketts, Emma Carroll Hyrox Result

Dive into this athlete’s performance at 2023 Dublin 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.

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Performance Highlights

GBR Flag Lauren Ricketts GBR Flag Emma Carroll Women 16-29 #154007 01:13:53 9th in AG | Top 8.4% 22nd | Top 6.3%
-01:08
41:32
Run Total
-00:08
05:11
Avg. Lap
+00:11
04:59
Best Lap
+02:09
27:41
Workout Total
+00:16
03:27
Avg. Workout
-01:02
04:42
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 Doubles 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 Doubles 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 Doubles Women

Fast, slow, or steady?

Here’s the full breakdown of the 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 you 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 Doubles 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 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 Doubles 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 his 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 performance we identified a possible improvement of 04:33. Check the detail of the improvement plan below.

01:22 Potential Improvement 30.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Women
Splits Potential Improvement Focus During Training
BBJ 01:22 (From 04:14 to 02:52) 30.0%
Sled Pull 01:17 (From 04:26 to 03:09) 28.2%
Sandbag Lunges 00:31 (From 03:16 to 02:45) 11.4%
Sled Push 00:22 (From 01:45 to 01:23) 8.1%
Rowing 00:21 (From 04:58 to 04:37) 7.7%
Farmers Carry 00:14 (From 01:44 to 01:30) 5.1%
Wall Balls 00:10 (From 02:56 to 02:46) 3.7%
Run Total 00:10 (From 41:32 to 41:22) 3.7%
Ski Erg 00:06 (From 04:22 to 04:16) 2.2%

Splits Time

Lauren Ricketts, Emma Carroll Perfect Race
Splits Total Average Total
Running 1 03:13 00:00 04:55 -01:42 00:00 +00:00
Ski Erg 04:22 03:13 04:25 -00:03 04:55 -01:42
Running 2 04:59 07:35 05:08 -00:09 09:20 -01:45
Sled Push 01:45 12:34 01:36 +00:09 14:28 -01:54
Running 3 05:32 14:19 05:22 +00:10 16:04 -01:45
Sled Pull 04:26 19:51 03:34 +00:52 21:26 -01:35
Running 4 05:23 24:17 05:23 +00:00 25:00 -00:43
Burpees Broad Jump 04:14 29:40 03:14 +01:00 30:23 -00:43
Running 5 05:51 33:54 05:27 +00:24 33:37 +00:17
Rowing 04:58 39:45 04:47 +00:11 39:04 +00:41
Running 6 05:45 44:43 05:25 +00:20 43:51 +00:52
Farmers Carry 01:44 50:28 01:39 +00:05 49:16 +01:12
Running 7 05:29 52:12 05:25 +00:04 50:55 +01:17
Sandbag Lunges 03:16 57:41 03:02 +00:14 56:20 +01:21
Running 8 05:23 01:00:57 05:32 -00:09 59:22 +01:35
Wall Balls 02:56 01:06:20 03:15 -00:19 01:04:54 +01:26
Roxzone 04:42 01:13:53 05:44 -01:02 01:13:53
Based on 1000 athletes with similar finish time in Hyrox Doubles Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Ricketts Lauren and Carroll Emma, you two absolutely crushed it at the 2023 Dublin Hyrox event! Finishing 22nd overall out of 352 athletes and 9th in your age group puts you in the top 8%—that’s a testament to your hard work and determination! 🚀 Your overall time of 01:13:53 is impressive, especially with a total running time of 00:41:32, which is 01:10 faster than average. Clearly, you both have a runner’s edge, but there are areas where we can tighten up and maximize your performance even more.

Let's talk pacing: your first running segment was a solid start, clocking in at 00:03:13—an impressive 1:42 faster than average! While that’s a fantastic way to kick off the race, it might have set a challenging tone for the latter segments. In Hyrox, it’s not about who gets out of the gates fastest; it’s about who can keep that engine running without burning out. Think of it like a marathon, not a sprint—unless you’re sprinting for the last 100 meters, then all bets are off! đŸƒâ€â™€ïžđŸ’š

Your performance suggests a hybrid athlete profile, favoring running over strength, so let’s capitalize on that while improving the strength elements to create a well-rounded powerhouse duo. Remember, “It’s not about being the best; it’s about being better than you were yesterday.” - David Goggins.

Segments to Improve:

Now, let’s dive into the segments where there’s room for improvement. Your focus should be on the following:

  • Burpees Broad Jump: 00:04:14 (00:59 slower than average)
  • Sled Pull: 00:04:26 (00:52 slower than average)
  • Sandbag Lunges: 00:03:16 (00:14 slower than average)
  • Sled Push: 00:01:45 (00:09 slower than average)
  • Rowing: 00:04:58 (00:10 slower than average)

Let’s transform these weaknesses into strengths!

  • Burpees Broad Jump: This segment can take a toll on your cardio and strength. Focus on a high-rep burpee workout to build endurance and explosiveness. Try doing sets of 10 burpees into a broad jump for 5 rounds, resting only 1 minute in between. Form is crucial! Make sure you land softly to save those knees—remember, they need to carry you through a few more laps!
  • Sled Pull: To improve your sled pull, incorporate resistance bands into your training. Practice pulling against resistance bands with a focus on maintaining steady form. Aim for 4 sets of 20 meters, pushing your limits each time. Also, consider heavy farmer’s walks to build the grip strength and core stability needed for this segment.
  • Sandbag Lunges: Lunges are your friends! Work on dynamic lunges with a sandbag, performing 3 sets of 10 lunges per leg. Incorporate pauses at the bottom of each lunge to build strength and control. As you get stronger, increase the weight of the sandbag. Don’t forget to shout “I am a lunge machine!” at the top of your lungs—just kidding, but the motivation helps! đŸ’Ș
  • Sled Push: Heavy sled pushes can make a significant difference. Include this in your weekly routine with 5 sets of 20 meters at max effort. Focus on driving with your legs rather than your back. The lower you go, the better your power transfer. Also, practice pushing the sled at a higher cadence; this will help you maintain speed without losing power.
  • Rowing: To enhance your rowing performance, work on your stroke technique. Focus on long, powerful strokes rather than short choppy ones. Consider interval training on the rower: 20 seconds of all-out effort followed by 40 seconds of recovery, repeating for 10 rounds. It’s like rowing but with a side of pain and determination, just how we like it!
Race Strategies:

As you prepare for your next Hyrox, consider these strategies to maximize your performance:

  • Pacing: Start strong, but not too strong! Aim to hit your target pace without going into the red zone too early. Find a rhythm that matches your fitness level and stick with it.
  • Transitions: Your Roxzone time was an area where you lost some precious seconds. Practice your transitions in training—set up mock transitions between exercises and time yourself. Think of it as a pit stop in a race—quick and efficient!
  • Mindset: Keep your mental game strong. Visualize your performance before the race. Picture yourself nailing each segment, especially those you want to improve. As Goggins says, “You’re not gonna always be motivated. You got to learn to be disciplined.”
Conclusion:

Lauren and Emma, you’ve already proven that you have what it takes to compete at a high level in Hyrox. Now, let’s take that momentum and channel it into these areas for improvement. Remember, every athlete has their ups and downs—it's about learning and adapting. Keep training hard, stay disciplined, and don’t forget to have fun along the way! After all, “The only easy day was yesterday.”

Embrace the grind, and let’s get after it! You’ve got this! đŸ’„ Remember, I’m here for you as The Rox-Coach, so let’s keep pushing those limits together!

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Doubles Women
Other Results from this athlete
2024 London Wil Edmiston, Lauren Ricketts 01:09:07
2024 Glasgow Emma Carroll, James Mccourt 01:17:14
2023 London Emma Carroll, Dana Hibbert 01:18:04
2023 London Wil Edmiston, Lauren Ricketts 01:05:11
2023 World Championships Manchester Wil Edmiston, Lauren Ricketts 01:02:04
2023 London Wil Edmiston, Lauren Ricketts 01:02:17
2023 Glasgow Lauren Ricketts 01:10:38
2023 Glasgow Emma Carroll, James Mccourt 01:16:07
2023 Manchester Emma Carroll 01:41:15
2022 London Lauren Ricketts, Bethan Ricketts 01:14:32

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