Lauren Clowes's HYROX Birmingham 2024 Race Results & Analysis

Lauren Clowes

HYROX Birmingham 2024

HYROX WOMEN • AG 30-34

Finish time

2:07:28

Overall #1313 AG #251

Running

56:45

Stations

59:29

Roxzone

11:24

Avg. Pace

07:50/km

Avg. Run

7:05

Percentile

Top 94%

Splits

Time

Rank

Avg Run

7:05

Run 1

7:08

#1238

SkiErg

5:25

#1125

Run 2

6:05

#1152

Sled Push

2:49

#855

Run 3

6:34

#1231

Sled Pull

8:40

#1333

Run 4

7:18

#1317

BBJ

13:42

#1369

Run 5

7:33

#1291

Row

5:41

#999

Run 6

6:56

#1256

Farmers C.

2:33

#1036

Run 7

6:44

#1224

S. Lunges

11:13

#1389

Run 8

8:27

#1291

Wall Balls

9:26

#1178

Rank

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Race Performance

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Your Race Debrief

Here's what stood out and where to focus your training next.

Maximum Impact Focus

#1 Priority

Target 100m Sandbag Lunges for maximum race improvement. This station offers ~371s potential time savings due to high absolute time impact.

Action Plan:

3x(20–30m sandbag lunges) with 2–3 min rest. Keep torso upright, knee tracking. Progress distance or bag weight weekly.

Compromised Running Detected

#2 Priority

Your running pace slows by an average of 53 seconds/km after heavy leg exercises compared to other stations.

Action Plan:

Incorporate "compromised running" workouts into your training. Perform heavy leg exercises followed immediately by 800m-1km runs at your target race pace to build durability.

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Split	Time	Cum.	Dur.
Rox In	-	00:07:08	07:08
1000m SkiErg In	-	00:07:22	00:14
1000m SkiErg Out	-	00:12:46	05:24
Rox Out	-	00:13:41	00:55
Rox In	-	00:19:45	06:04
50m Sled Push In	-	00:19:50	00:05
50m Sled Push Out	-	00:22:39	02:49
Rox Out	-	00:24:01	01:22
Rox In	-	00:30:35	06:34
50m Sled Pull In	-	00:30:45	00:10
50m Sled Pull Out	-	00:39:24	08:39
Rox Out	-	00:40:28	01:04
Rox In	-	00:47:46	07:18
80m Burpee Broad Jump In	-	00:48:29	00:43
80m Burpee Broad Jump Out	-	01:02:10	13:41
Rox Out	-	01:02:42	00:32
Rox In	-	01:10:15	07:33
1000m Row In	-	01:11:14	00:59
1000m Row Out	-	01:16:54	05:40
Rox Out	-	01:17:40	00:46
Rox In	-	01:24:35	06:55
200m Farmers Carry In	-	01:25:43	01:08
200m Farmers Carry Out	-	01:28:15	02:32
Rox Out	-	01:29:07	00:52
Rox In	-	01:35:51	06:44
100m Sandbag Lunges In	-	01:37:05	01:14
100m Sandbag Lunges Out	-	01:48:18	11:13
Rox Out	-	01:49:36	01:18
Wall Balls In	-	01:58:03	08:27
Total	-	02:07:28	09:25

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Understanding your run data