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
558 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 558 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 558 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Chin Sarah'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 Chin Sarah'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 558 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 Chin Sarah'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 Chin Sarah'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
02:31.
Check the detail of the improvement plan below.
Based on 558 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Sarah Chin delivered a commendable performance at the 2024 Cape Town Hyrox event, securing an overall rank of 119, placing her in the top 30% of 394 athletes. Within her age group (30-34), she achieved a rank of 29, highlighting her competitive edge. Her overall time was 01:48:59, with a total running time of 00:53:15, which was 02:31 faster than average, suggesting a strong runner profile. Sarah's best running lap was an impressive 00:05:51. The initial running segments, however, indicate that Sarah might have started the race a bit cautiously, as evidenced by Running 1 and Running 2 being slower than the average. Her running speed and endurance are evident from her performance in Running 3 and Running 4, where she outperformed the average significantly. Overall, Sarah's running capabilities stand out, but there is room for improvement in strength-oriented segments.
Segments to Improve
Wall Balls: With a time of 00:08:28, this segment was 02:37 slower than average, indicating a significant area for improvement. Sarah may benefit from refining her squat form and shoulder endurance. Training Strategy: Incorporate wall ball drills with varying weights, emphasizing explosive power and accuracy. Focus on high-rep sets of squats and shoulder press exercises to build endurance.
Roxzone: At 00:10:24, Sarah took 01:32 longer in the Roxzone. Improving overall fitness and transition efficiency is crucial. Training Strategy: Practice quick transitions between different exercises. Incorporate circuit training with minimal rest to simulate race conditions and improve overall stamina.
Sled Pull: Completing this in 00:07:24, which was 00:16 slower than average, suggests a need for enhanced pulling strength. Training Strategy: Focus on sled pull drills with incremental weight increases. Engage in exercises like bent-over rows and deadlifts to strengthen the back and arms.
Farmers Carry: This segment was 00:07 slower than average, indicating a need for grip and core strength enhancement. Training Strategy: Perform farmers carry drills with increased weights over longer distances. Add grip-strengthening exercises like dead hangs and wrist curls.
Burpees Broad Jump: Though faster than average, there's room to enhance agility and power in this segment. Training Strategy: Include plyometric exercises, focusing on explosive jumps and dynamic movements. Practice burpee variations to improve speed and fluidity.
Race Strategies
Pacing: Given Sarah's strong running performance, she should aim to pace herself more aggressively in the initial segments to leverage her running strengths throughout the race.
Transition Efficiency: Practice quick transitions in training to reduce time lost in the Roxzone. Consider practicing the order of exercises to build muscle memory and improve fluidity between segments.
Strength Focus: Given her runner profile, Sarah should concentrate on building strength to complement her running abilities, particularly in the sled pull and farmers carry segments.
Nutrition and Hydration: Ensure optimal energy levels and hydration before and during the race. Practice fueling strategies in training to determine what works best for maintaining energy levels.