Cindy Robinson, Courteney Johnston 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 1000 similar athletes.

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Performance Highlights

AUS Flag Cindy Robinson NZL Flag Courteney Johnston Women 30-39 #171027 01:11:30 14th in AG | Top 6.5% 44th | Top 7.8%
+01:56
43:06
Run Total
+00:15
05:23
Avg. Lap
+00:38
05:13
Best Lap
-00:49
24:12
Workout Total
-00:06
03:01
Avg. Workout
-01:01
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 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 05:18. Check the detail of the improvement plan below.

03:21 Potential Improvement 63.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Women
Splits Potential Improvement Focus During Training
Run Total 03:21 (From 43:06 to 39:45) 63.2%
Sled Pull 00:41 (From 03:40 to 02:59) 12.9%
Sandbag Lunges 00:26 (From 03:02 to 02:36) 8.2%
BBJ 00:17 (From 02:57 to 02:40) 5.3%
Ski Erg 00:14 (From 04:25 to 04:11) 4.4%
Farmers Carry 00:12 (From 01:38 to 01:26) 3.8%
Sled Push 00:07 (From 01:26 to 01:19) 2.2%
Rowing 00:00 (From 04:23 to 04:23) 0.0%
Wall Balls 00:00 (From 02:41 to 02:41) 0.0%

Splits Time

Cindy Robinson, Courteney Johnston Perfect Race
Splits Total Average Total
Running 1 04:09 00:00 04:45 -00:36 00:00 +00:00
Ski Erg 04:25 04:09 04:22 +00:03 04:45 -00:36
Running 2 05:13 08:34 04:57 +00:16 09:07 -00:33
Sled Push 01:26 13:47 01:34 -00:08 14:04 -00:17
Running 3 05:37 15:13 05:12 +00:25 15:38 -00:25
Sled Pull 03:40 20:50 03:28 +00:12 20:50 +00:00
Running 4 05:25 24:30 05:12 +00:13 24:18 +00:12
Burpees Broad Jump 02:57 29:55 03:07 -00:10 29:30 +00:25
Running 5 05:37 32:52 05:16 +00:21 32:37 +00:15
Rowing 04:23 38:29 04:44 -00:21 37:53 +00:36
Running 6 05:29 42:52 05:14 +00:15 42:37 +00:15
Farmers Carry 01:38 48:21 01:36 +00:02 47:51 +00:30
Running 7 05:35 49:59 05:14 +00:21 49:27 +00:32
Sandbag Lunges 03:02 55:34 02:56 +00:06 54:41 +00:53
Running 8 06:05 58:36 05:20 +00:45 57:37 +00:59
Wall Balls 02:41 01:04:41 03:14 -00:33 01:02:57 +01:44
Roxzone 04:18 01:11:30 05:19 -01:01 01:11:30
Based on 1000 athletes with similar finish time in Hyrox Doubles Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Cindy and Courteney, you absolutely crushed it in the 2024 Sydney Hyrox Doubles, finishing with an impressive overall time of 01:11:30 and ranking 44th out of 562 athletes. That’s within the top 7%! In your age group, you snagged 14th place, putting you in the top 6% among 214 competitors. Talk about a dynamic duo! 💥

Let’s talk about your pacing. You started off like a rocket, with your first run at a blistering 00:04:09—35 seconds faster than average! That’s a stellar start, but it also had a ripple effect on your overall running performance. The total running time of 00:43:06 was 01:52 slower than average, indicating you may have fatigued a bit in the latter part of the race. This suggests you might benefit from focusing more on endurance and pacing strategies, rather than just relying on that fast start. You both displayed a hybrid profile, excelling in running but needing to bolster your strength for some of the more demanding segments.

Segments to Improve:

Now, let’s dig deeper into the segments where there’s room for improvement:

  • Sled Pull (00:03:40): This segment was 12 seconds slower than average. To improve, focus on building your back and core strength. Incorporate the following drills:
    • Heavy Rows: Use a barbell or dumbbells to enhance your pulling strength.
    • Pull-Up Progressions: Start with assisted pull-ups and work your way to unassisted to build upper body strength.
    • Sled Pull Drills: Practice sled pulls specifically, focusing on maintaining good posture and using your legs effectively.
  • Sandbag Lunges (00:03:02): You were 26 seconds slower than average here. This indicates a need for improved leg strength and endurance. Suggested exercises include:
    • Weighted Lunges: Incorporate heavier weights progressively to build strength.
    • Step-Ups with a Sandbag: This will mimic the movement pattern and help build leg endurance.
    • Plyometric Lunges: Add a jump to the lunge to increase explosiveness.
  • Running Segments: Running 3 & 5: Both were slower than average by 24 and 20 seconds, respectively. This suggests that fatigue set in. Focus on:
    • Long Runs: Aim for longer, slower runs to build your aerobic base.
    • Interval Training: Incorporate sprint intervals to improve your speed and stamina.
    • Brick Workouts: Combine running with strength exercises to simulate race conditions and enhance transition efficiency.
Race Strategies:

To optimize your race performance, consider these strategies:

  • Controlled Start: While it’s great to fire off the line, maintain a controlled pace after the first run. You want to set a pace that you can sustain throughout the race.
  • Transition Training: Work on your transitions between running and exercises to minimize the roxzone time. Practice transitioning quickly from running to the next exercise to build a seamless flow.
  • Nutrition and Hydration: Ensure you’re fueling your body adequately before and during the race. A well-hydrated and nourished athlete performs much better—think of it as putting premium fuel in a race car!
Conclusion:

Cindy and Courteney, you both showed incredible grit and determination out there on the course. Remember, every race is a chance to learn and grow. As Jocko Willink says, “Discipline equals freedom.” Focus on those areas for improvement, incorporate the suggested drills, and watch your performance soar. 💪

And hey, if you ever think about quitting, just remember: you’re not just running; you’re running for snacks at the finish line! Keep pushing, keep grinding, and let’s get ready to crush this next Hyrox together. I believe in you! 💪💥

See you in the roxzone,

The Rox-Coach

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
Clare Shepherd, Hayley Heggie 2023 World Championships Manchester 01:11:41
Lea Nitzpan, Katharina Merouani 2024 Hamburg 01:11:35
Vicky Blackwell, Corinna Schmädicke World Championships 01:11:17
Caterina Valente, Sophie Robson 2024 Melbourne 01:11:57
Alicia Andras, Blair Solly 2023 Glasgow 01:11:44
Danielle Owen, Desiree Stephenson 2023 Dallas 01:11:02
Michellr Maier, Manuela Lendenmann 2024 Karlsruhe 01:11:24
Emma Murphy, Carla Mclellan 2024 Birmingham 01:11:24
Blenda Corte, Elise Weber Molendijk 2023 Barcelona 01:11:07
Kelly Conlon, Rachel Kaplan 2024 Dallas 01:11:47
Other Results from this athlete
2024 Perth Christiane Brough, Cindy Robinson 01:38:53
2024 Melbourne Cindy Robinson, Courteney Johnston 01:12:15

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