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 226 similar athletes.
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.
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.
This section showcases the entire Chan Esther'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 Chan Esther's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Chan Esther'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.
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 Chan Esther'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 12:27. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 09:48 | 01:07:07 to 57:19 | 78.7% |
| Farmers Carry | 02:12 | 05:08 to 02:56 | 17.7% |
| Ski Erg | 00:21 | 06:01 to 05:40 | 2.8% |
| Rowing | 00:06 | 06:08 to 06:02 | 0.8% |
| Sled Push | 00:00 | 03:21 to 03:21 | 0.0% |
| Sled Pull | 00:00 | 07:27 to 07:27 | 0.0% |
| Burpees Broad Jump | 00:00 | 07:25 to 07:25 | 0.0% |
| Sandbag Lunges | 00:00 | 06:08 to 06:08 | 0.0% |
| Wall Balls | 00:00 | 05:42 to 05:42 | 0.0% |
| Chan Esther | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:50 | 00:00 | 06:09 -01:19 | 00:00 +00:00 |
| Ski Erg | 06:01 | 04:50 | 05:36 +00:25 | 06:09 -01:19 |
| Running 2 | 06:39 | 10:51 | 06:54 -00:15 | 11:45 -00:54 |
| Sled Push | 03:21 | 17:30 | 03:37 -00:16 | 18:39 -01:09 |
| Running 3 | 08:36 | 20:51 | 07:25 +01:11 | 22:16 -01:25 |
| Sled Pull | 07:27 | 29:27 | 07:39 -00:12 | 29:41 -00:14 |
| Running 4 | 08:57 | 36:54 | 07:26 +01:31 | 37:20 -00:26 |
| Burpees Broad Jump | 07:25 | 45:51 | 09:53 -02:28 | 44:46 +01:05 |
| Running 5 | 09:48 | 53:16 | 08:07 +01:41 | 54:39 -01:23 |
| Rowing | 06:08 | 01:03:04 | 06:05 +00:03 | 01:02:46 +00:18 |
| Running 6 | 09:02 | 01:09:12 | 07:41 +01:21 | 01:08:51 +00:21 |
| Farmers Carry | 05:08 | 01:18:14 | 02:50 +02:18 | 01:16:32 +01:42 |
| Running 7 | 08:54 | 01:23:22 | 07:43 +01:11 | 01:19:22 +04:00 |
| Sandbag Lunges | 06:08 | 01:32:16 | 07:16 -01:08 | 01:27:05 +05:11 |
| Running 8 | 10:26 | 01:38:24 | 09:02 +01:24 | 01:34:21 +04:03 |
| Wall Balls | 05:42 | 01:48:50 | 07:35 -01:53 | 01:43:23 +05:27 |
| Roxzone | 06:39 | 02:01:01 | 10:03 -03:24 | 02:01:01 |
Esther's best running lap was 00:04:50, which was 01:13 faster than the average. This indicates that she has good speed and endurance during shorter running segments. However, her total running time was slower than average, suggesting that she could benefit from improving her overall fitness and transition time.
To improve the Run Total segment, Esther should focus on improving her overall fitness and transition time. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve her speed and endurance. Additionally, practicing quick transitions between exercises can help minimize time spent in the roxzone.
For the Farmers Carry segment, Esther should work on strengthening her grip and upper body. Exercises such as farmer's carries, deadlifts, and pull-ups can help improve grip strength. Additionally, incorporating exercises that target the core and lower body, such as squats and lunges, can enhance overall strength and stability.
To improve her performance in Running 4, Running 5, Running 6, Running 7, and Running 8, Esther should focus on improving her running endurance. Incorporating longer distance runs into her training routine can help build aerobic capacity and improve her overall running performance. Additionally, incorporating interval training and hill sprints can help improve speed and endurance.
For the Running 3 segment, Esther should focus on improving her speed and endurance. Interval training, such as tempo runs and fartlek training, can help improve speed and endurance. Additionally, incorporating strength training exercises that target the lower body, such as squats and lunges, can help enhance running performance.
To improve the Ski Erg segment, Esther should focus on improving her overall fitness and technique on the Ski Erg machine. Incorporating regular Ski Erg workouts into her training routine can help improve her efficiency and speed on the machine. Additionally, practicing proper form and technique, such as maintaining a strong core and using a full range of motion, can help maximize performance on the Ski Erg.
Secondly, Esther should prioritize efficient transitions between exercises. Practicing quick and smooth transitions during training can help minimize time spent in the roxzone, ultimately improving overall race time.
Lastly, Esther should listen to her body and adjust her effort level accordingly. If she feels fatigued during a particular segment, she can consider pacing herself slightly slower to conserve energy for later segments. On the other hand, if she feels strong and confident in a segment, she can push herself a bit harder to gain an advantage.
By implementing these race strategies and focusing on the identified areas of improvement, Esther can enhance her performance in future races and continue to improve her overall fitness and athleticism.
| Similar Athletes | |||
|---|---|---|---|
| Bird Hannah | 2024 Manchester | 02:01:21 | |
| Meeren Marije | 2023 Rotterdam | 02:01:04 | |
| Szente Alexandra | 2019 Wien | 02:00:33 | |
| Howard Claire | 2022 Los Angeles | 02:00:44 | |
| Ryan Lucia | 2024 Poznan | 02:01:29 | |
| Feigl Jana | 2018 Essen | 02:00:32 | |
| Rosado Diana | 2024 Ciudad de Mexico | 02:01:07 | |
| Gutiérrez Martínez Paula | 2024 Madrid | 02:00:55 | |
| Mcdonald Claire | 2024 Madrid | 02:00:45 | |
| Johannes Tessa | 2018 Hamburg | 02:01:24 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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