Pun Rosalie Hyrox Result

Dive into this athlete’s performance at 2023 Hong Kong 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.

Performance Highlights

HKG HKG Flag Women 30-34 #134009 01:33:48 13th in AG | Top 40.6% 56th | Top 48.7%
+02:26
50:08
Run Total
+00:19
06:16
Avg. Lap
-01:09
04:04
Best Lap
-00:44
38:06
Workout Total
-00:06
04:45
Avg. Workout
-01:37
05:40
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 Women

Running

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.

Based on 1000 athletes with similar finish time in Hyrox Women

Workouts

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.

Based on 1000 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Pun Rosalie'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 Pun Rosalie's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 1000 athletes with similar finish time in Hyrox Women

Spread of Splits Time

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 Pun Rosalie'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.

Percentile based on all the athletes who competed in Hyrox 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 Pun Rosalie'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 05:31. Check the detail of the improvement plan below.

03:23 Potential Improvement 61.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 03:23 50:08 to 46:45 61.3%
Sled Pull 01:00 06:41 to 05:41 18.1%
Sled Push 00:46 03:29 to 02:43 13.9%
Ski Erg 00:11 05:18 to 05:07 3.3%
Rowing 00:08 05:31 to 05:23 2.4%
Farmers Carry 00:03 02:16 to 02:13 0.9%
Burpees Broad Jump 00:00 05:52 to 05:52 0.0%
Sandbag Lunges 00:00 04:50 to 04:50 0.0%
Wall Balls 00:00 04:09 to 04:09 0.0%

Splits Time

Pun Rosalie Perfect Race
Splits Total Average Total
Running 1 04:04 00:00 05:15 -01:11 00:00 +00:00
Ski Erg 05:18 04:04 05:10 +00:08 05:15 -01:11
Running 2 06:06 09:22 05:39 +00:27 10:25 -01:03
Sled Push 03:29 15:28 02:52 +00:37 16:04 -00:36
Running 3 06:42 18:57 05:58 +00:44 18:56 +00:01
Sled Pull 06:41 25:39 06:03 +00:38 24:54 +00:45
Running 4 06:46 32:20 06:00 +00:46 30:57 +01:23
Burpees Broad Jump 05:52 39:06 06:36 -00:44 36:57 +02:09
Running 5 06:35 44:58 06:10 +00:25 43:33 +01:25
Rowing 05:31 51:33 05:27 +00:04 49:43 +01:50
Running 6 06:34 57:04 06:03 +00:31 55:10 +01:54
Farmers Carry 02:16 01:03:38 02:22 -00:06 01:01:13 +02:25
Running 7 06:42 01:05:54 06:03 +00:39 01:03:35 +02:19
Sandbag Lunges 04:50 01:12:36 05:03 -00:13 01:09:38 +02:58
Running 8 06:42 01:17:26 06:33 +00:09 01:14:41 +02:45
Wall Balls 04:09 01:24:08 05:17 -01:08 01:21:14 +02:54
Roxzone 05:40 01:33:48 07:17 -01:37 01:33:48
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Rosalie Pun had a strong performance in the 2023 Hong Kong HYROX race, finishing with an overall rank of 56, which places her in the top 12% of 440 athletes. In her age group of 30-34, she ranked 13th, placing her in the top 10% of 127 athletes. Her overall time of 01:33:48 demonstrates her fitness and dedication to training.

Rosalie's total running time of 00:50:08 was 03:39 slower than the average time for her finish. This indicates that she may need to focus on improving her overall fitness and transition time. Additionally, her best running lap of 00:04:04 was 00:58 faster than average, suggesting that her running performance is a strength.

Segments to Improve


1. Running 4:
Rosalie's split time of 00:06:46 in this segment was 00:45 slower than average. To improve her performance in this segment, she should focus on increasing her running speed and endurance. Interval training, such as high-intensity interval training (HIIT), can help improve her running speed and stamina. Additionally, incorporating hill sprints and tempo runs into her training routine can further enhance her running performance.

2. Running 3:
Rosalie's split time of 00:06:42 in this segment was 00:41 slower than average. To improve her performance in this segment, she should focus on increasing her running endurance. Long-distance runs at a slightly slower pace can help improve her endurance and enable her to maintain a consistent pace throughout the race. Incorporating fartlek training, which involves alternating between periods of fast and slow running, can also improve her running endurance.

3. Running 7:
Rosalie's split time of 00:06:42 in this segment was 00:39 slower than average. To improve her performance in this segment, she should focus on maintaining her running speed and form. Tempo runs, which involve running at a comfortably hard pace, can help improve her running speed and efficiency. Additionally, incorporating strength training exercises that target the muscles used in running, such as lunges, squats, and calf raises, can enhance her running performance.

4. Running 6:
Rosalie's split time of 00:06:34 in this segment was 00:30 slower than average. To improve her performance in this segment, she should focus on increasing her running speed and stamina. Interval training, such as sprint intervals and hill repeats, can help improve her running speed and endurance. Incorporating plyometric exercises, such as jump squats and box jumps, can also enhance her power and explosiveness during running.

5. Running 2:
Rosalie's split time of 00:06:06 in this segment was 00:28 slower than average. To improve her performance in this segment, she should focus on increasing her running speed and agility. Incorporating agility drills, such as ladder drills and cone drills, can improve her footwork and coordination. Additionally, incorporating speed workouts, such as interval training and tempo runs, can enhance her running speed.

Strategies


- Start with a steady pace: Rosalie should aim to start the race with a steady pace to avoid burning out too quickly. By starting with a controlled pace, she can conserve energy for the later segments and maintain a more consistent performance throughout the race.

- Focus on efficient transitions: To minimize time spent in the roxzone, Rosalie should practice smooth and quick transitions between exercises. This can be achieved through specific training drills that simulate race transitions, such as practicing quick equipment changes and efficient movement between stations.

- Pacing strategy: Rosalie should carefully plan her pacing strategy for each segment based on her strengths and weaknesses. By starting conservatively in segments where she typically struggles, she can ensure she has enough energy to finish strong. Conversely, in segments where she excels, she can push the pace to gain an advantage.

- Mental preparation: In addition to physical training, Rosalie should focus on mental preparation for the race. Visualizing success, setting specific goals, and practicing positive self-talk can help enhance her mental resilience and performance during the race.

By implementing these strategies and incorporating the suggested training techniques and exercises, Rosalie Pun can further improve her performance in future HYROX races. With her already impressive results, she has the potential to achieve even greater success and continue to excel in her age group.

Similar Athletes
Pun Rosalie 2023 Hong Kong 01:33:48
Lendaro Sarah 2024 Melbourne 01:34:07
Wood Lucy 2024 Glasgow 01:34:00
Patrikis Colleen 2024 Chicago Navy Pier 01:34:10
Wood Jessica 2024 Melbourne 01:33:22
Siefridt Maëva 2024 Bordeaux 01:33:44
Garlacz Sadowska Justyna 2023 Warschau 01:33:57
Mladenovic Aleksandra 2023 Melbourne 01:33:32
O'Donnell Patricia 2024 Sports Direct HYROX London 01:33:20
Hausmann Laura 2022 Hamburg 01:34:00

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