Emily Forsyth, Jess Liddon Hyrox Result

Dive into this athlete’s performance at 2024 Vienna 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 638 similar athletes.

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Performance Highlights

GBR Flag Emily Forsyth GBR Flag Jess Liddon Women 16-29 #161010 01:07:14 5th in AG | Top 12.5% 15th | Top 9.5%
+01:41
40:26
Run Total
+00:13
05:03
Avg. Lap
-00:19
03:56
Best Lap
-01:07
22:34
Workout Total
-00:08
02:49
Avg. Workout
-00:30
04:18
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 638 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 638 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 638 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 03:12. Check the detail of the improvement plan below.

01:52 Potential Improvement 58.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Women
Splits Potential Improvement Focus During Training
Run Total 01:52 (From 40:26 to 38:34) 58.3%
BBJ 00:42 (From 03:14 to 02:32) 21.9%
Wall Balls 00:22 (From 02:59 to 02:37) 11.5%
Sandbag Lunges 00:10 (From 02:40 to 02:30) 5.2%
Sled Push 00:06 (From 01:22 to 01:16) 3.1%
Ski Erg 00:00 (From 04:06 to 04:06) 0.0%
Sled Pull 00:00 (From 02:40 to 02:40) 0.0%
Rowing 00:00 (From 04:15 to 04:15) 0.0%
Farmers Carry 00:00 (From 01:18 to 01:18) 0.0%

Splits Time

Emily Forsyth, Jess Liddon Perfect Race
Splits Total Average Total
Running 1 03:56 00:00 04:23 -00:27 00:00 +00:00
Ski Erg 04:06 03:56 04:16 -00:10 04:23 -00:27
Running 2 04:47 08:02 04:41 +00:06 08:39 -00:37
Sled Push 01:22 12:49 01:30 -00:08 13:20 -00:31
Running 3 05:13 14:11 04:54 +00:19 14:50 -00:39
Sled Pull 02:40 19:24 03:13 -00:33 19:44 -00:20
Running 4 05:06 22:04 04:54 +00:12 22:57 -00:53
Burpees Broad Jump 03:14 27:10 02:50 +00:24 27:51 -00:41
Running 5 05:05 30:24 04:58 +00:07 30:41 -00:17
Rowing 04:15 35:29 04:36 -00:21 35:39 -00:10
Running 6 05:18 39:44 04:56 +00:22 40:15 -00:31
Farmers Carry 01:18 45:02 01:32 -00:14 45:11 -00:09
Running 7 05:29 46:20 04:58 +00:31 46:43 -00:23
Sandbag Lunges 02:40 51:49 02:41 -00:01 51:41 +00:08
Running 8 05:35 54:29 05:01 +00:34 54:22 +00:07
Wall Balls 02:59 01:00:04 03:03 -00:04 59:23 +00:41
Roxzone 04:18 01:07:14 04:48 -00:30 01:07:14
Based on 638 athletes with similar finish time in Hyrox Doubles Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Emily and Jess, you absolutely crushed it out there in Vienna! Finishing 15th overall and 5th in your age group is no small feat—you're in the top 12% of the competition! 🏆 Your overall time of 01:07:14 is commendable, but let’s dive into some details to fine-tune your performance. From the get-go, your strategy was evident: you started strong, putting up a blazing time of 3:56 on your first run, which was 27 seconds faster than average. That’s a fantastic way to kick things off! However, the pacing in subsequent runs showed some signs of slowing down, especially in the latter half of the race. This indicates that while you have a solid runner profile, you might need to work on your endurance and strength to maintain that pace throughout the entire competition.

Segments to Improve:

Let’s focus on the segments where you can elevate your game:

  • Burpees Broad Jump: At 3:14, you were 24 seconds slower than average. This is a challenging exercise that requires both strength and explosiveness. To improve here, try incorporating plyometric drills into your routine, such as box jumps and squat jumps. These will enhance your power and explosiveness off the ground. Aim for 3 sets of 10-15 reps, focusing on explosive movements.
  • Wall Balls: You clocked in at 2:59, which is 22 seconds slower than average. To boost your efficiency, perfect your technique first. Ensure you’re squatting low and using your legs to drive the ball up. Incorporate wall ball drills into your training at least twice a week, aiming for 3 sets of 15-20 reps. Focus on a smooth transition from the squat to the throw to maximize your output.
  • Running Segments: Your total running time was 40:26, which is 1:38 slower than average. This suggests that you should incorporate more endurance training into your regimen. Try long, slow runs to build aerobic capacity, and interval training to improve speed. For instance, do 5x800m sprints at a pace slightly faster than your race pace, with 2-minute rests in between.

Also, pay attention to your pacing strategy. You began strong but seemed to slow down significantly during the last running laps. A good rule of thumb is to start at about 80% effort for the first half and then gauge how you feel before pushing harder in the latter stages. This will help you manage your energy better throughout the race.

Race Strategies:
  • Start strong but controlled. Use your first lap to set a solid pace without burning out. Monitor your heart rate and adjust accordingly.
  • During transitions, focus on minimizing downtime. Practice quick transitions in your training; even a few seconds saved can add up significantly by the end of the race.
  • Break down each segment mentally. Instead of thinking of the race as one long event, segment it into smaller parts. Focus on one exercise at a time and set mini-goals for each.
  • Don’t underestimate the power of hydration and nutrition leading up to race day. Keep your energy levels sustained with proper fueling strategies.
Conclusion:

Emily and Jess, remember that every race is a stepping stone towards your ultimate goals! As David Goggins says, “You are not gonna outwork me.” Embrace the grind, and know that your hard work will pay off. Keep pushing those limits, and soon enough, those segments that challenge you will become your strengths. 💪

And hey, let’s face it: running and jumping while gasping for air is basically the adult version of playing tag, right? Keep it fun, stay motivated, and always strive for progress, not perfection. You’ve got this! Let’s gear up for the next one; I can’t wait to see how you’ll elevate your game next time. Remember, every second counts—so let’s make them all count! 💥

Stay strong, stay motivated, and keep crushing those Hyrox challenges! Until next time, this is your Rox-Coach, signing off!

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
Zoe Brown, Annabel Brown 2024 Stockholm 01:07:03
Chana Lowy, Luisa Montoya 2024 Washington D.C. 01:07:36
Andrea GĂĽĂźregen, Veronika GĂĽĂźregen 2024 Paris 01:06:44
Kate Shilland, Mimi Gardner 2022 Las Vegas 01:06:50
Myanna Duncan, Johanna Bryant 2024 London 01:07:29
Joanna Lang, Lovise Eiken 2024 Poznan 01:07:09
Isabell Kraemer, Sophie Lehnigk 2024 Frankfurt 01:06:57
Kira Kiehl, Janne Carstens 2022 Hamburg 01:07:15
Katie Pond, Stephanie Whyte 2023 London 01:06:51
Jessica Malpas, Rebecca Jennings 2024 London 01:07:29
Other Results from this athlete
2024 Birmingham Jess Liddon, Hannah Sainsbury 01:11:24
2024 Nice Emily Forsyth, Jess Liddon 01:15:35
2024 Glasgow Emily Forsyth, Jess Liddon 01:09:31
2023 London Emily Forsyth, Julia Ross 01:22:18
2023 Birmingham Kaz Klimacki, Jess Liddon 01:07:00
2023 Glasgow Kaz Klimacki, Jess Liddon 01:08:52

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