Zhou Sara Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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

AUS AUS Flag Women 30-34 #130033 01:35:18 91st in AG | Top 29.1% 410th | Top 29.3%
-04:55
43:34
Run Total
-00:36
05:27
Avg. Lap
-00:17
05:01
Best Lap
+03:25
42:44
Workout Total
+00:26
05:20
Avg. Workout
+01:30
09:04
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 Zhou Sara'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 Zhou Sara'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 Zhou Sara'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 Zhou Sara'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 06:36. Check the detail of the improvement plan below.

02:50 Potential Improvement 42.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sled Pull 02:50 08:42 to 05:52 42.9%
Sandbag Lunges 02:08 07:08 to 05:00 32.3%
Sled Push 00:52 03:39 to 02:47 13.1%
Rowing 00:29 05:56 to 05:27 7.3%
Farmers Carry 00:10 02:26 to 02:16 2.5%
Ski Erg 00:07 05:17 to 05:10 1.8%
Burpees Broad Jump 00:00 05:52 to 05:52 0.0%
Wall Balls 00:00 03:44 to 03:44 0.0%
Run Total 00:00 43:34 to 43:34 0.0%

Splits Time

Zhou Sara Perfect Race
Splits Total Average Total
Running 1 04:46 00:00 05:19 -00:33 00:00 +00:00
Ski Erg 05:17 04:46 05:13 +00:04 05:19 -00:33
Running 2 05:03 10:03 05:46 -00:43 10:32 -00:29
Sled Push 03:39 15:06 02:52 +00:47 16:18 -01:12
Running 3 05:01 18:45 06:06 -01:05 19:10 -00:25
Sled Pull 08:42 23:46 06:07 +02:35 25:16 -01:30
Running 4 05:08 32:28 06:05 -00:57 31:23 +01:05
Burpees Broad Jump 05:52 37:36 06:38 -00:46 37:28 +00:08
Running 5 05:24 43:28 06:15 -00:51 44:06 -00:38
Rowing 05:56 48:52 05:29 +00:27 50:21 -01:29
Running 6 05:33 54:48 06:08 -00:35 55:50 -01:02
Farmers Carry 02:26 01:00:21 02:23 +00:03 01:01:58 -01:37
Running 7 05:38 01:02:47 06:06 -00:28 01:04:21 -01:34
Sandbag Lunges 07:08 01:08:25 05:09 +01:59 01:10:27 -02:02
Running 8 07:05 01:15:33 06:40 +00:25 01:15:36 -00:03
Wall Balls 03:44 01:22:38 05:28 -01:44 01:22:16 +00:22
Roxzone 09:04 01:35:18 07:34 +01:30 01:35:18
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Sara Zhou delivered a commendable performance in the 2024 Melbourne Hyrox race, ranking in the top 22% overall and within her age group. Her overall time of 01:35:18 reflects a strong effort, particularly in running, where her total running time was 05:33 faster than the average. This suggests a distinct running proficiency. Sara started the race strong, with her initial running segments showcasing her speed. However, her pacing was consistent, indicating a well-managed race strategy. While her running times were outstanding, her results in strength-focused segments like the Sled Push, Sled Pull, and Sandbag Lunges indicate that she may benefit from additional strength training to balance her hybrid athlete profile.

Segments to Improve

  • Sled Pull (02:35 slower than average): Sara's performance in this segment suggests a need to enhance her upper body and core strength. Incorporating exercises such as sled drags, rope pulls, and deadlifts into her training routine can help improve her power and efficiency in this area. Additionally, focusing on grip strength through exercises like farmer's walks and towel pull-ups can provide an edge.
  • Roxzone (01:37 slower than average): Improving transition efficiency is crucial. Sara can practice transitioning between exercises in her training sessions to reduce downtime. High-intensity interval training (HIIT) with minimal rest can simulate race conditions and improve her ability to maintain intensity between segments.
  • Sandbag Lunges (01:59 slower than average): To enhance performance in this segment, Sara should focus on lower body strength and endurance. Exercises like sandbag lunges, Bulgarian split squats, and weighted step-ups can be beneficial. It's also important to practice lunging with proper form to maximize efficiency and minimize fatigue.
  • Sled Push (00:47 slower than average): Building strength and technique for this exercise can be accomplished with sled pushes and prowler sprints. Emphasizing leg strength through squats and leg presses can also help Sara generate more power during this segment.
  • Rowing (00:26 slower than average): To improve her rowing time, Sara should focus on technique and cardiovascular endurance. Incorporating rowing intervals with emphasis on stroke efficiency and power output can yield significant improvements.

Race Strategies

  • Transition Practice: Sara should simulate race conditions in her training, practicing swift transitions between different exercises to minimize time spent in the Roxzone.
  • Pacing and Energy Management: Given her strong running performance, Sara should aim to maintain her pace during running segments while conserving energy for strength segments, especially towards the latter half of the race.
  • Strength-Endurance Balance: As a runner with room for improvement in strength, Sara should focus on maintaining a balance between running and strength training, ensuring that she doesn't compromise one for the other.
  • Compromised Running Training: Practicing running immediately after strength exercises can help Sara adapt to the fatigue experienced during the race, improving her overall performance.
Similar Athletes
Diefenbach Katharina 2024 Hong Kong 01:35:09
Aubrechtova Veroslava 2019 Leipzig 01:35:40
Pinder Liz 2023 Manchester 01:35:16
Kwant Lianne 2024 Rotterdam 01:35:21
Csongarova Maria 2024 Karlsruhe 01:35:17
Orciari Sara 2024 Milan 01:35:08
Roby Charissa 2024 Köln 01:34:52
Arama Alexandra 2024 Paris 01:35:28
Marshall Sydney 2023 Sydney 01:35:35
Ridges Kellie 2023 Sydney 01:34:50

Measure Your Performance Against Top Athletes

Other Results from this athlete
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