Dive into this athlete’s performance at 2024 Singapore 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
16 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 16 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 16 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Lim Janette'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 Lim Janette'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 16 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 Lim Janette'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 Lim Janette'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
37:55.
Check the detail of the improvement plan below.
Based on 16 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Janette Lim delivered a strong performance in the 2024 Singapore Hyrox race, finishing in the top 27% of all athletes and the top 20% within her age group (40-44). Notably, she excelled in strength-based exercises like the Burpees Broad Jump and Sandbag Lunges, finishing significantly faster than average, indicating a strong strength profile. However, the total running time was notably slower than average by 8:45, suggesting an opportunity for improvement in running efficiency and endurance. Her initial running segments were faster than average, indicating a fast start, but subsequent segments showed a marked slowdown, pointing towards a pacing issue. Her overall profile leans more towards strength, with a need to enhance running capabilities for a more balanced performance.
Segments to Improve
Running Performance:
The total running time requires attention. Consider incorporating the following strategies to improve running endurance and efficiency:
Endurance Runs: Implement long, steady-paced runs at least once a week to build stamina.
Interval Training: Introduce interval sessions with alternating high-intensity sprints and recovery periods to enhance speed.
Strength Training: Focus on lower body strength exercises such as squats and lunges to improve running power and reduce fatigue.
Wall Balls:
The wall balls segment was significantly slower than average. Focus on improving technique and endurance for this exercise:
Form Correction: Ensure proper squat depth and maintain a fluid motion to reduce time between reps.
Repetitive Drills: Perform sets of high-rep wall balls to build endurance and muscle memory.
Core Strengthening: Incorporate core workouts such as planks and Russian twists to stabilize body movements.
Roxzone Transitions:
Transition times were longer than average, indicating potential areas to gain time:
Transition Drills: Practice quick transitions between different exercises to minimize downtime.
Time Management: Use a stopwatch to time transitions during training, aiming to progressively reduce them.
Sled Pull:
Improvement in the sled pull segment can be achieved through specific strength work:
Pulling Drills: Perform sled pulls with varying weights to build pulling strength and endurance.
Grip Strengthening: Include exercises such as dead hangs and farmer's walks to enhance grip strength.
Ski Erg:
Focus on technique and efficiency to improve Ski Erg performance:
Technique Refinement: Work with a coach to ensure optimal form and reduce unnecessary energy expenditure.
Endurance Intervals: Incorporate intervals on the erg to improve cardiovascular conditioning and technique under fatigue.
Race Strategies
Start Conservatively: Avoid starting too fast to prevent early fatigue, especially in the running segments. Aim for a consistent pace throughout the race.
Optimize Transitions: Practice efficient transitions during training to ensure minimal time is lost between exercise zones.
Monitor Energy Levels: Stay aware of energy levels and adjust pacing or effort as necessary to maintain performance across all segments.
Focus on Breathing: Implement controlled breathing techniques to maintain oxygen flow and reduce fatigue during high-intensity segments.