Dive into this athlete’s performance at 2024 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 1000 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 Kaneva Elena'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 Kaneva Elena'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 Kaneva Elena'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 Kaneva Elena'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 05:09. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 01:42 | 45:15 to 43:33 | 33.0% |
| Wall Balls | 01:27 | 05:36 to 04:09 | 28.2% |
| Burpees Broad Jump | 00:37 | 06:00 to 05:23 | 12.0% |
| Sled Push | 00:28 | 02:53 to 02:25 | 9.1% |
| Rowing | 00:20 | 05:31 to 05:11 | 6.5% |
| Sled Pull | 00:18 | 05:22 to 05:04 | 5.8% |
| Ski Erg | 00:17 | 05:13 to 04:56 | 5.5% |
| Farmers Carry | 00:00 | 01:58 to 01:58 | 0.0% |
| Sandbag Lunges | 00:00 | 04:00 to 04:00 | 0.0% |
| Kaneva Elena | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:08 | 00:00 | 05:00 +00:08 | 00:00 +00:00 |
| Ski Erg | 05:13 | 05:08 | 05:03 +00:10 | 05:00 +00:08 |
| Running 2 | 05:11 | 10:21 | 05:19 -00:08 | 10:03 +00:18 |
| Sled Push | 02:53 | 15:32 | 02:38 +00:15 | 15:22 +00:10 |
| Running 3 | 05:27 | 18:25 | 05:36 -00:09 | 18:00 +00:25 |
| Sled Pull | 05:22 | 23:52 | 05:30 -00:08 | 23:36 +00:16 |
| Running 4 | 05:39 | 29:14 | 05:38 +00:01 | 29:06 +00:08 |
| Burpees Broad Jump | 06:00 | 34:53 | 05:45 +00:15 | 34:44 +00:09 |
| Running 5 | 06:02 | 40:53 | 05:46 +00:16 | 40:29 +00:24 |
| Rowing | 05:31 | 46:55 | 05:18 +00:13 | 46:15 +00:40 |
| Running 6 | 05:55 | 52:26 | 05:40 +00:15 | 51:33 +00:53 |
| Farmers Carry | 01:58 | 58:21 | 02:11 -00:13 | 57:13 +01:08 |
| Running 7 | 05:52 | 01:00:19 | 05:38 +00:14 | 59:24 +00:55 |
| Sandbag Lunges | 04:00 | 01:06:11 | 04:33 -00:33 | 01:05:02 +01:09 |
| Running 8 | 06:05 | 01:10:11 | 06:02 +00:03 | 01:09:35 +00:36 |
| Wall Balls | 05:36 | 01:16:16 | 04:43 +00:53 | 01:15:37 +00:39 |
| Roxzone | 05:08 | 01:26:52 | 06:32 -01:24 | 01:26:52 |
Elena, you absolutely crushed it out there at the 2024 Hong Kong Hyrox! With an overall rank of 128, you’re in the top 8% of 1456 athletes, and at just 27th in your age group, you’re showing some serious competitive spirit! Your overall time of 01:26:52 is impressive, but let’s dig into the nitty-gritty to see how we can turn those 8s into 1s next time around.
Your total running time came in at 00:45:15, which is about 27 seconds slower than average. This indicates that while you’ve got a decent running profile, there’s room for improvement in your speed endurance. Your best running lap was a solid 00:05:11, showing that you have the potential to pick up the pace. However, your pacing seems to have dipped a bit—especially in the first segment, where you were 10 seconds slower than average. So, let’s make sure you start strong and keep that engine revving throughout the race! 🚀
Now, let’s focus on those segments that could use a little TLC. Here are your top candidates for improvement:
Wall Balls: For wall balls, technique is key. Ensure your squat is deep enough to gain momentum when you explode upwards. Try incorporating Tabata-style workouts for these—20 seconds of work followed by 10 seconds of rest, repeated for 4 minutes. This will not only build strength but also boost your endurance!
Burpees Broad Jump: To improve on this exercise, focus on your explosiveness. Incorporate plyometric drills like box jumps and broad jumps into your routine. Aim for sets of 8-10 reps with adequate rest. Work on your burpee form as well—keep it snappy! You want to be a gazelle, not a sloth. 🦒
Sled Push: The sled push can be a monster. To tackle this, include heavy sled pushes in your leg day workouts. Start with short distances and gradually increase as you build strength. Aim for pushing a sled for 20 meters, resting, and repeating for 5 rounds. Focus on your stance; keep your chest up and drive through your legs!
Sled Pull: The good news is you performed well here, but to gain even more time, work on your pulling technique. Consider using resistance bands for strength training to target specific pulling muscles. This will help you maintain speed and form while you pull.
Rowing: Rowing is all about rhythm. Try interval training on the rower—row hard for 1 minute, then at a steady pace for 2 minutes. Repeat this for 20 minutes. Focus on engaging your core and legs rather than just your arms to maximize efficiency.
Ski Erg: Similar to rowing, the ski erg requires a strong core and leg push. Incorporate specific ski erg drills into your training; aim for sets of 500 meters at varying intensities. Your goal should be to maintain a consistent stroke rate while gradually increasing your power output.
For your next race, let's implement a few strategies to help you shine:
Elena, you’re already in a fantastic position with your performance, but with a little fine-tuning and dedication, you can elevate that finish time even more. Remember, “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.” Keep pushing, keep grinding, and let’s turn those “next times” into “this times.” 💪💥
Stay focused, stay strong, and let’s make the next race even more epic! The Rox-Coach is here to support you every step of the way. 🏆
| Similar Athletes | |||
|---|---|---|---|
| Koehn Nicole | 2023 Los Angeles | 01:27:22 | |
| Littmann Jenna | 2024 Dallas | 01:26:37 | |
| Bill Viviane | 2022 Basel | 01:27:06 | |
| Van Der Weijden Amber | 2023 Maastricht European Championships | 01:27:18 | |
| Potter Leigh | 2024 Melbourne | 01:26:33 | |
| Hillesheim Anja | 2023 München | 01:26:55 | |
| ruzzene adriana | 2024 Turin | 01:26:41 | |
| Cabreja Ericka | 2024 Houston | 01:27:07 | |
| Schönleben Sandra | 2024 Vienna - European Championship | 01:27:21 | |
| Brenzel Kerrianne | 2024 Anaheim | 01:26:54 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Singapore National Stadium | 01:32:12 | |
| 2024 Berlin | 01:21:24 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
