Emily Phillips, Orla Badger Hyrox Result

Dive into this athlete’s performance at 2024 Rimini 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 Emily Phillips GBR Flag Orla Badger Women 16-29 #103030 01:13:34 13th in AG | Top 11.1% 26th | Top 7.2%
-03:27
39:01
Run Total
-00:25
04:53
Avg. Lap
+00:06
04:52
Best Lap
+03:52
29:21
Workout Total
+00:29
03:40
Avg. Workout
-00:22
05:16
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 06:15. Check the detail of the improvement plan below.

01:54 Potential Improvement 30.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Women
Splits Potential Improvement Focus During Training
BBJ 01:54 (From 04:43 to 02:49) 30.4%
Wall Balls 01:50 (From 04:35 to 02:45) 29.3%
Rowing 00:41 (From 05:17 to 04:36) 10.9%
Sandbag Lunges 00:34 (From 03:17 to 02:43) 9.1%
Sled Pull 00:33 (From 03:40 to 03:07) 8.8%
Sled Push 00:18 (From 01:40 to 01:22) 4.8%
Ski Erg 00:13 (From 04:28 to 04:15) 3.5%
Farmers Carry 00:12 (From 01:41 to 01:29) 3.2%
Run Total 00:00 (From 39:01 to 39:01) 0.0%

Splits Time

Emily Phillips, Orla Badger Perfect Race
Splits Total Average Total
Running 1 02:58 00:00 04:53 -01:55 00:00 +00:00
Ski Erg 04:28 02:58 04:25 +00:03 04:53 -01:55
Running 2 04:52 07:26 05:06 -00:14 09:18 -01:52
Sled Push 01:40 12:18 01:36 +00:04 14:24 -02:06
Running 3 05:04 13:58 05:20 -00:16 16:00 -02:02
Sled Pull 03:40 19:02 03:34 +00:06 21:20 -02:18
Running 4 05:05 22:42 05:22 -00:17 24:54 -02:12
Burpees Broad Jump 04:43 27:47 03:13 +01:30 30:16 -02:29
Running 5 05:11 32:30 05:26 -00:15 33:29 -00:59
Rowing 05:17 37:41 04:47 +00:30 38:55 -01:14
Running 6 05:12 42:58 05:24 -00:12 43:42 -00:44
Farmers Carry 01:41 48:10 01:39 +00:02 49:06 -00:56
Running 7 05:19 49:51 05:24 -00:05 50:45 -00:54
Sandbag Lunges 03:17 55:10 03:01 +00:16 56:09 -00:59
Running 8 05:23 58:27 05:32 -00:09 59:10 -00:43
Wall Balls 04:35 01:03:50 03:14 +01:21 01:04:42 -00:52
Roxzone 05:16 01:13:34 05:38 -00:22 01:13:34
Based on 1000 athletes with similar finish time in Hyrox Doubles Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Emily and Orla, you two absolutely crushed it at the 2024 Rimini Hyrox! Finishing 26th overall and 13th in your age group means you’re in the top 7% and 11% of a competitive field of 361 and 117 athletes, respectively. That’s no small feat! Your overall time of 01:13:34 is impressive, with a standout total running time of 00:39:01, which is 3:30 faster than average. This shows that you both have a strong runner profile, allowing you to maintain a fast pace, especially in the early running segments. However, let’s talk about pacing—your first running segment was blisteringly fast at 00:02:58! While it’s great to start strong, it’s essential to keep an eye on sustainability throughout the race.

On the strength side, there are some exercises that need your attention. Certain segments like Burpees Broad Jump and Wall Balls really dragged your overall performance down, with significant slowdowns compared to the average. Focus on these areas, and we can turn them into strengths! Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” - Rocky Balboa. So, let’s dive into what we can improve!

Segments to Improve:
  • Burpees Broad Jump (00:04:43, 74 Percentile Rank):
  • This segment was a real anchor dragging you down. Focus on performing burpees with a jump that maximizes your height and distance. Try incorporating the following drills:

    • Speed Burpees: Set a timer for 1-2 minutes and complete as many burpees as you can. Focus on speed while maintaining form.
    • Broad Jump Drills: Work on your jump technique with broad jump drills. Use a tape measure to track your distance and aim to improve it weekly.
    • Burpee Variations: Incorporate box jumps or step-ups into your routine to build explosive power.
  • Wall Balls (00:04:35, 86 Percentile Rank):
  • Wall Balls are all about technique and endurance. To enhance your performance, incorporate these strategies:

    • Wall Ball Technique: Focus on the squat depth and ensure your arms are fully extended when throwing the ball. Use a lighter ball for speed drills.
    • Interval Training: Perform sets of wall balls interspersed with short sprints to build endurance and simulate race conditions.
    • Core Strengthening: Incorporate core workouts, such as planks and Russian twists, to help with control during the throw.
  • Rowing (00:05:17, 67 Percentile Rank):
  • Rowing can be a game-changer if done right. Here’s how to improve:

    • Technique Drills: Focus on your stroke technique. Practice with a coach or use videos to refine your form.
    • Interval Rowing: Perform high-intensity interval training (HIIT) on the rower—row hard for 30 seconds, rest for 30 seconds, and repeat.
    • Long Distance Rows: Incorporate longer, steady-state rows to build endurance and pacing.
  • Sandbag Lunges (00:03:17, 34 Percentile Rank):
  • Sandbag lunges are all about strength and stability. Here’s how to ramp things up:

    • Weighted Lunges: Use progressively heavier weights in your lunges to build strength.
    • Walking Lunges: Incorporate walking lunges into your routine to mimic race conditions.
    • Stability Drills: Add balance exercises to ensure you maintain control during your lunges.
  • Sled Pull (00:03:40, 30 Percentile Rank):
  • Strength training is key here. To tackle sled pulls, consider these tactics:

    • Plyometric Drills: Incorporate explosive movements like box jumps to improve your overall power.
    • Progressive Loading: Gradually increase your sled weight to build strength and endurance.
    • Technique Focus: Practice the sled pull technique to ensure you’re using your legs effectively.
Race Strategies:

To enhance your performance in future races, consider these strategies:

  • Pacing: Start at a sustainable pace. Your initial sprint may have cost you later! Find that sweet spot where you can maintain speed without burning out.
  • Transitions: Work on your Roxzone! Streamline your transitions by practicing how to quickly switch from running to exercises. Set up mock races to get comfortable!
  • Fueling: Don’t underestimate the power of good nutrition. Hydrate and fuel yourself properly before and during the race. It’s not just about speed; it’s about smart strategies.
Conclusion:

Emily and Orla, you both have the talent and determination to elevate your performance even further. Your strengths lie in your running ability, but with focused training on strength and technique, you can dominate every aspect of the race. Remember, it’s about progress, not perfection. “You are never too old to set another goal or to dream a new dream.” - C.S. Lewis. Keep pushing your limits, and let’s turn those weaknesses into strengths! 💪🏆

Now get out there and show Hyrox what you’re made of! The Rox-Coach believes in you both! 💥

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
Similar Athletes
Vivien Peters, Kylie Spiller 2024 Hong Kong 01:13:19
Emily Stock, Mateja Schmitt 2024 Frankfurt 01:13:38
Nat Voyle, Amber Ruddle 2024 Vienna 01:13:39
Leane King, Maria Petrou Dunn 2022 Birmingham 01:13:52
Romy Pluijmen, Carmen Kuijer 2023 World Championships Manchester 01:13:29
Antonia Fuchs, Johanna Urbarz 2023 Stuttgart 01:13:55
Claire Cannon Park, Adele Pemberton 2023 Glasgow 01:13:18
Merel Bastemeijer, Daphne Bastemeijer 2024 Rotterdam 01:13:16
Emily Fricke, Jessica Bacia 2024 Karlsruhe 01:13:24
Juliane Steckel, Katharina Lorenzen 2024 Hamburg 01:13:48
Other Results from this athlete
2024 Milan Kyle Gill, Emily Phillips 01:21:08

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