Dive into this athlete’s performance at 2024 Cape Town 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 795 similar athletes.
We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.
We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.
This section showcases the entire Vlok Lucilla's performance at each station and run segment compared to the average.
It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Vlok Lucilla's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Vlok Lucilla's performance against the competition, identifying areas of strength and those needing improvement.
This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.
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 Vlok Lucilla's 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 athlete we identified a possible improvement of 08:53. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 02:35 | 08:17 to 05:42 | 29.1% |
| Burpees Broad Jump | 02:18 | 09:24 to 07:06 | 25.9% |
| Sandbag Lunges | 01:55 | 07:20 to 05:25 | 21.6% |
| Sled Pull | 01:36 | 07:58 to 06:22 | 18.0% |
| Rowing | 00:15 | 05:51 to 05:36 | 2.8% |
| Ski Erg | 00:14 | 05:32 to 05:18 | 2.6% |
| Sled Push | 00:00 | 02:38 to 02:38 | 0.0% |
| Farmers Carry | 00:00 | 02:02 to 02:02 | 0.0% |
| Run Total | 00:00 | 46:13 to 46:13 | 0.0% |
| Vlok Lucilla | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:32 | 00:00 | 05:31 +00:01 | 00:00 +00:00 |
| Ski Erg | 05:32 | 05:32 | 05:20 +00:12 | 05:31 +00:01 |
| Running 2 | 05:07 | 11:04 | 06:01 -00:54 | 10:51 +00:13 |
| Sled Push | 02:38 | 16:11 | 03:03 -00:25 | 16:52 -00:41 |
| Running 3 | 05:41 | 18:49 | 06:23 -00:42 | 19:55 -01:06 |
| Sled Pull | 07:58 | 24:30 | 06:35 +01:23 | 26:18 -01:48 |
| Running 4 | 05:57 | 32:28 | 06:26 -00:29 | 32:53 -00:25 |
| Burpees Broad Jump | 09:24 | 38:25 | 07:16 +02:08 | 39:19 -00:54 |
| Running 5 | 06:07 | 47:49 | 06:36 -00:29 | 46:35 +01:14 |
| Rowing | 05:51 | 53:56 | 05:39 +00:12 | 53:11 +00:45 |
| Running 6 | 05:42 | 59:47 | 06:28 -00:46 | 58:50 +00:57 |
| Farmers Carry | 02:02 | 01:05:29 | 02:30 -00:28 | 01:05:18 +00:11 |
| Running 7 | 05:54 | 01:07:31 | 06:28 -00:34 | 01:07:48 -00:17 |
| Sandbag Lunges | 07:20 | 01:13:25 | 05:37 +01:43 | 01:14:16 -00:51 |
| Running 8 | 06:16 | 01:20:45 | 07:10 -00:54 | 01:19:53 +00:52 |
| Wall Balls | 08:17 | 01:27:01 | 05:55 +02:22 | 01:27:03 -00:02 |
| Roxzone | 06:04 | 01:41:14 | 08:16 -02:12 | 01:41:14 |
Lucilla Vlok delivered a commendable performance at the 2024 Cape Town Hyrox event, ranking 93rd overall and 14th in her age group. With an overall time of 1:41:14, she placed in the top 23% of participants, performing particularly well in the running segments. Her total running time was an impressive 46:13, which was 5:35 faster than the average, indicating a strong runner profile. Lucilla demonstrated consistent pacing, as her running times from Running 2 to Running 8 were consistently faster than the average, suggesting a well-maintained energy level throughout the race. Her performance highlights an opportunity to enhance strength and efficiency in non-running segments.
With a time of 8:17, which was 2:54 slower than average, Wall Balls were the most challenging segment. Focusing on improving leg strength and endurance is crucial. Recommended exercises include squats, box jumps, and medicine ball throws to build explosive power. Practicing the Wall Ball movement with emphasis on form and breathing will aid in efficiency.
Finishing this segment 2:12 slower than average suggests a need for enhanced agility and endurance. Incorporate high-intensity interval training (HIIT), focusing on burpee variations to improve cardiovascular endurance. Drills such as box jumps and lateral jumps can help enhance explosiveness.
With a time of 7:20, improving lower body strength and stability is essential. Exercises such as walking lunges with added weight, step-ups, and Romanian deadlifts will develop the necessary strength and balance.
At 7:58, this segment was 1:19 slower than average. Focus on upper body and core strength. Implement sled drags and rowing exercises to enhance pulling power and endurance. Core workouts like planks and Russian twists will improve stability.
Both were slightly slower than average, indicating room for improvement in cardiovascular endurance and technique. Engage in regular rowing and ski erg sessions, focusing on stroke efficiency and breathing. Interval training on these machines can help increase speed and stamina.
While Lucilla's roxzone time was impressive, continuously practicing transitions can further reduce downtime. Drills that simulate race conditions, such as quick changes between running and strength exercises, will improve fluidity.
Maintain the strong running performance by starting at a controlled pace to avoid early fatigue. This strategy can reserve energy for strength-intensive segments, allowing for better overall performance.
Implement compromised running scenarios in training, such as running immediately after completing strength exercises, to simulate race conditions. This practice will enhance the ability to maintain pace after exertion.
| Similar Athletes | |||
|---|---|---|---|
| Apelt Elisa | 2024 Berlin | 01:41:04 | |
| DAmato Chiara | 2024 Milan | 01:40:53 | |
| Jakawich Sonya | 2024 New York | 01:40:48 | |
| Grant Jenny | 2024 Madrid | 01:41:12 | |
| Suter Michelle | 2023 Frankfurt | 01:40:59 | |
| Robertson Emma | 2023 London | 01:41:12 | |
| Svensson Sandra Jeanette | 2023 Barcelona | 01:41:37 | |
| Tepsiri June | 2023 Birmingham | 01:41:30 | |
| Malczyk Julia | 2024 Stuttgart | 01:41:12 | |
| Firbank Alice | 2024 London | 01:40:45 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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