Lucia Cajias, Melissa Woodbridge, Tugba Varol, Ashleigh Shapiro Hyrox Result

Dive into this athlete’s performance at 2024 Sydney 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 232 similar athletes.

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Performance Highlights

AUS Flag Lucia Cajias AUS Flag Melissa Woodbridge AUS Flag Tugba Varol AUS Flag Ashleigh Shapiro Women U40 #203517 01:36:44 60th in AG | Top 84.5% 77th | Top 80.2%
+04:42
52:34
Run Total
+00:35
06:34
Avg. Lap
+00:00
05:01
Best Lap
-03:07
37:56
Workout Total
-00:23
04:44
Avg. Workout
-01:30
06:19
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 Team Relay 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 232 athletes with similar finish time in Hyrox Team Relay 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 232 athletes with similar finish time in Hyrox Team Relay 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 232 athletes with similar finish time in Hyrox Team Relay 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 Team Relay 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 07:37. Check the detail of the improvement plan below.

05:25 Potential Improvement 71.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Team Relay Women
Splits Potential Improvement Focus During Training
Run Total 05:25 (From 52:34 to 47:09) 71.1%
Sled Pull 01:54 (From 08:01 to 06:07) 24.9%
Rowing 00:18 (From 05:43 to 05:25) 3.9%
Ski Erg 00:00 (From 05:29 to 05:29) 0.0%
Sled Push 00:00 (From 01:45 to 01:45) 0.0%
BBJ 00:00 (From 05:46 to 05:46) 0.0%
Farmers Carry 00:00 (From 02:05 to 02:05) 0.0%
Sandbag Lunges 00:00 (From 03:25 to 03:25) 0.0%
Wall Balls 00:00 (From 05:42 to 05:42) 0.0%

Splits Time

Lucia Cajias, Melissa Woodbridge, Tugba Varol, Ashleigh Shapiro Perfect Race
Splits Total Average Total
Running 1 03:40 00:00 05:26 -01:46 00:00 +00:00
Ski Erg 05:29 03:40 05:34 -00:05 05:26 -01:46
Running 2 05:01 09:09 06:00 -00:59 11:00 -01:51
Sled Push 01:45 14:10 03:04 -01:19 17:00 -02:50
Running 3 08:00 15:55 05:55 +02:05 20:04 -04:09
Sled Pull 08:01 23:55 06:27 +01:34 25:59 -02:04
Running 4 06:19 31:56 05:48 +00:31 32:26 -00:30
Burpees Broad Jump 05:46 38:15 06:24 -00:38 38:14 +00:01
Running 5 10:52 44:01 06:08 +04:44 44:38 -00:37
Rowing 05:43 54:53 05:27 +00:16 50:46 +04:07
Running 6 07:07 01:00:36 06:16 +00:51 56:13 +04:23
Farmers Carry 02:05 01:07:43 02:13 -00:08 01:02:29 +05:14
Running 7 05:25 01:09:48 05:51 -00:26 01:04:42 +05:06
Sandbag Lunges 03:25 01:15:13 05:27 -02:02 01:10:33 +04:40
Running 8 06:13 01:18:38 06:28 -00:15 01:16:00 +02:38
Wall Balls 05:42 01:24:51 06:27 -00:45 01:22:28 +02:23
Roxzone 06:19 01:36:44 07:49 -01:30 01:36:44
Based on 232 athletes with similar finish time in Hyrox Team Relay Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

First off, hats off to you, Cajias Lucia, Woodbridge Melissa, Varol Tugba, and Shapiro Ashleigh! You all nailed it in the 2024 Sydney HYROX Team Relay, finishing strong in the top 80% of a competitive field. Your overall time of 01:36:44 shows solid effort, but there are definitely areas to tweak and refine for the next race. Your pacing strategy was a bit like a rollercoaster—starting with a bang but facing a few uphill battles later on. Your initial running split was impressive, hitting 00:03:40, which is 1:46 faster than average. Who needs a warm-up when you can sprint out of the gate, right? But this set the tone for a challenging second half, particularly in running segments where your total time of 00:52:34 fell behind the average by 4:42. It seems like you might have a runner's heart but a strength athlete's struggle. Time to bridge that gap! 💪

Segments to Improve:
  • Sled Pull (00:08:01): This segment was a significant time drain, coming in 1:34 slower than average. To tackle this, focus on building your back and core strength. Incorporate heavy sled pulls into your training. Aim for 4-5 sets of 20-30 meters with a load that challenges you but allows you to maintain form. Also, add in lat pulldowns and deadlifts to strengthen your posterior chain.
  • Total Running Time (00:52:34): You need to shift gears here. The goal is to lower this time by improving overall cardio and running efficiency. Incorporate interval training—try 800m repeats at a pace faster than your race pace, with equal recovery time. Add in long runs at a steady pace to build endurance. Consider adding tempo runs to find that sweet spot between speed and endurance.
  • Sled Push (00:01:45): While this was a strong segment, there's always room for improvement. To make this a powerhouse move, work on your leg drive. Use sled pushes with varying weights and practice short bursts of speed. This will help you learn how to generate power quickly while maintaining form.
  • Roxzone (00:06:19): This transition time is crucial. To speed things up, practice quick transitions during your training. Set up mock race scenarios and focus on how quickly you can move from one exercise to the next. Add in drills to enhance your overall fitness and agility, like burpee box jumps or shuttle runs.
Race Strategies:
  • Pacing: Start strong but do not sprint out of the gate. Aim for 85-90% of your max effort for the first run to avoid burning out early. Use your strength segments to recover while maintaining a strong output.
  • Transition Focus: Visualize your transitions. Mentally rehearse each movement from one station to the next to build muscle memory. Keep your gear organized and have a clear plan to minimize time spent between exercises.
  • Mindset: As David Goggins would say, "You are not done when you’re tired; you’re done when you’re finished." Keep pushing through the pain, especially in the latter half of the race. Maintain a positive self-talk mantra to keep fatigue at bay.
  • Team Communication: If you’re in a relay, keep each other motivated. A quick shout of encouragement can push you through tough segments. Plus, it’s always more fun to suffer together! 😄
Conclusion:

Great job again, team! You all showed tremendous heart out there. Remember, every athlete has strengths and weaknesses. The key to improvement is taking those weaknesses and turning them into strengths. "Strength does not come from physical capacity. It comes from an indomitable will." — Mahatma Gandhi. So dig deep, keep that will strong, and let’s turn those numbers around for the next race! 💥

Prepare to train hard, laugh hard, and win even harder! You've got this; the Rox-Coach is here to support you all the way to the finish line! 🏆

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