Dive into this athlete’s performance at 2024 Copenhagen 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.
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 Kaur Kam'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 Kaur Kam'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 Kaur Kam'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 Kaur Kam'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
03:51.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Kam Kaur's performance in the 2024 Copenhagen HYROX race places her impressively within the top 19% of all athletes and the top 17% within her age group. Her overall time of 01:30:21 and a total running time that is 01:06 faster than average demonstrate a strong running capability, categorizing her as having a more runner-oriented profile. Despite this strength, there are areas for improvement, particularly in transition times and specific exercise zones, suggesting a balanced approach to training focusing on both endurance and strength could elevate her performance further. Kam's pacing at the beginning showed she started slower than average but improved significantly as the race progressed, indicating good stamina and race endurance but a potential to optimize her start strategy.
Segments to Improve:
Burpees Broad Jump: Kam's performance in this segment was notably slower than average. To improve, Kam could focus on plyometric exercises to enhance explosive power, such as box jumps, squat jumps, and lunge jumps. Additionally, practicing burpees with a broad jump component specifically will help improve technique and efficiency. Incorporating interval training that mimics the high-intensity burst followed by brief recovery periods can also prepare the body for the demands of this challenge.
Roxzone: The slower Roxzone time indicates a need for faster transitions and improved overall fitness. Kam should work on dynamic exercises that mimic the quick change of movements and directions found in a race environment. Drills that focus on agility, such as ladder drills and cone drills, can improve transition times. Enhancing cardiovascular endurance through HIIT sessions can also reduce rest times needed between exercises.
Sled Push: To address the slower sled push time, Kam should incorporate more lower body strength training, focusing on exercises like squats, deadlifts, and leg presses. Weighted sled pushes and pulls in training will also directly improve performance in this segment by increasing leg power and endurance under resistance.
Sandbag Lunges: For the sandbag lunges, strengthening the core, glutes, and thighs will be crucial. Exercises such as weighted lunges, step-ups, and Bulgarian split squats can increase strength in the relevant muscle groups. Core stability exercises will also help in maintaining form and balance while carrying the sandbag.
Race Strategies:
Starting Pace: Kam should consider starting the race slightly faster to avoid playing catch-up. Practicing pacing strategies in training runs that mimic the race's initial intensity can help find a comfortable yet competitive starting pace.
Transition Focus: Concentrating on reducing transition times can shave off crucial seconds from the overall time. Practicing quick switches between exercises and running in training can help make these transitions more efficient during the race.
Mid-Race Recovery: Implementing brief yet effective recovery techniques mid-race, such as controlled breathing and dynamic stretches during transitions, can help maintain performance throughout the race.
Strength and Endurance Balance: Given Kam's runner profile, incorporating more strength-focused training while maintaining her running endurance will help improve her performance in strength-demanding segments. A balanced training plan that equally emphasizes both aspects will be key.
By focusing on these specific areas of improvement and implementing the suggested strategies, Kam Kaur can potentially turn her weaknesses into strengths and achieve an even more impressive rank in future HYROX races.
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 Women