Dive into this athlete’s performance at 2024 Incheon 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 On Amelia'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 On Amelia'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 On Amelia'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 On Amelia'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
06:29.
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
Amelia On delivered a commendable performance at the 2024 Incheon HYROX event, securing an overall rank of 37, placing her in the top 10% of all athletes, and 13th in her age group (30-34), which is the top 14% of her peers. Her overall completion time was 01:35:22. Despite her strong showing in the strength-based exercises, Amelia's total running time was 00:49:40, which is 34 seconds slower than the average, suggesting that her strength lies in the power segments, with a runner profile that could be enhanced. Her initial running segments indicate a faster start, particularly in Running 1, suggesting a somewhat aggressive early pace which may have contributed to slower times in the later running segments.
Segments to Improve
Wall Balls: Amelia's time of 09:16 was significantly slower than average. To improve:
Technique Improvement: Focus on form, ensuring a full squat and consistent throw height. Use a lighter ball to perfect form before progressing.
Strength Training: Incorporate exercises like goblet squats, thrusters, and overhead presses to build upper and lower body strength.
Endurance Drills: Perform high-rep wall ball sets (e.g., 3 sets of 20 reps) with short rest periods to simulate race conditions.
Running Segments: Overall running time was 34 seconds slower than average, particularly in the later stages.
Endurance Building: Implement long, steady-state runs to build aerobic capacity.
Speed Work: Include interval training (e.g., 400m repeats at a faster pace) to improve speed and recovery.
Transition Practice: Work on smooth transitions between exercises and runs to maintain momentum.
Burpees Broad Jump: Although slightly faster than average, there is room for improvement.
Explosive Power: Focus on plyometric exercises like box jumps and clap push-ups.
Form Efficiency: Practice efficient movement patterns to minimize time spent on each burpee.
Race Strategies
Balanced Pacing: Avoid starting too fast to conserve energy for later segments. Aim for a consistent pace that allows for a strong finish.
Transition Management: Practice efficient transitions to reduce time spent in the Roxzone. Focus on minimizing downtime and maintaining momentum.
Strength to Endurance Balance: Given Amelia's strength in power exercises, ensure that running and endurance training are balanced to improve overall performance.
Pre-Race Preparation: Develop a pre-race routine that includes mental visualization and dynamic warm-ups to optimize performance from the start.