Dive into this athlete’s performance at 2024 Rotterdam 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
101 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.
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The chart has 1 Y axis displaying values. Data ranges from 44 to 96.
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The chart has 1 Y axis displaying values. Data ranges from 44 to 96.
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Percentile based on all the athletes who competed in Hyrox Pro Women
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
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The chart has 1 Y axis displaying values. Data ranges from 300 to 419.
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Based on 101 athletes with similar finish time in Hyrox Pro Women
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
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The chart has 1 Y axis displaying values. Data ranges from 187 to 497.
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Based on 101 athletes with similar finish time in Hyrox Pro Women
Fast, slow, or steady?
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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Race Comparison
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The chart has 1 Y axis displaying values. Data ranges from -122 to 222.
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Based on 101 athletes with similar finish time in Hyrox Pro Women
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
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Expected Finish Time
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The chart has 1 Y axis displaying values. Data ranges from 6160 to 6422.
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Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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Column range of splits time
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The chart has 1 Y axis displaying values. Data ranges from 94 to 766.
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Percentile based on all the athletes who competed in Hyrox Pro 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 his 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 performance we identified a possible improvement of
04:26.
Check the detail of the improvement plan below.
Based on 101 athletes with similar finish time in Hyrox Pro Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Chantal Narain's performance in the 2024 Rotterdam HYROX race exhibits a commendable level of athleticism, finishing in the top 63% of all athletes and top 66% within her age group. Her overall time was 01:42:40, with a total running time of 00:48:58, which was slightly slower than average by 00:19. This indicates a balanced profile leaning slightly towards strength over running, given her total running time's comparison to the average. Notably, Chantal displayed exceptional strength in the Sandbag Lunges and Wall Balls segments, significantly outperforming the average times. However, her pacing in the initial running segment appeared slower, suggesting a cautious start or a potential area for improvement in race pacing strategy.
Segments to Improve:
Farmers Carry: Chantal's time in the Farmers Carry was significantly slower than average, indicating potential weaknesses in grip strength and endurance. Focused exercises such as dead hangs, grip strength trainers, and farmer's walk drills with progressively heavier weights could bolster performance here. Incorporating grip endurance circuits into her training routine, consisting of barbell holds, towel pull-ups, and plate pinches, will also be beneficial.
Sled Pull: To improve the Sled Pull segment, Chantal should focus on building posterior chain strength and power. Exercises like heavy sled drags, deadlifts, and kettlebell swings will enhance her ability to generate force efficiently. Additionally, incorporating interval training with sled pulls to simulate race conditions can help improve her speed and endurance in this segment.
Burpees Broad Jump: The slower time in this segment suggests a need for improvement in explosive power and endurance. Plyometric exercises such as box jumps, broad jumps, and burpees should be integrated into her training regime. Emphasizing form and technique during these exercises, especially focusing on efficient movement patterns during burpees, will also aid in reducing time taken.
Roxzone: The slower Roxzone time indicates longer transitions or rest periods between exercises. Improving overall fitness through high-intensity interval training (HIIT) and practicing swift transitions between exercises can help reduce this time. Simulation training that mimics the race's structure, focusing on quick switches between running and strength exercises, will also be advantageous.
Race Strategies:
Start Strong: Chantal should work on starting the race with a slightly faster pace. This does not mean sprinting but finding a comfortable yet brisk pace that is sustainable and above her previous starting pace. Interval training can help improve her ability to start strong without burning out.
Pacing: Given her slower start and stronger finish, Chantal would benefit from a more evenly distributed pacing strategy. Implementing structured interval training with varied intensities can help her develop a better sense of pacing that could be applied during the race.
Transition Efficiency: Reducing time in the Roxzone indicates a need for smoother transitions. Practicing the specific sequence of events in training, focusing on the quick change from one exercise to the next, will help decrease transition times. Mental rehearsal and visualization techniques can also be used to streamline the process.
Strength and Endurance Balance: To further improve her overall performance, Chantal should maintain a balanced focus on both strength and endurance training. Tailoring her program to address specific weaknesses while continuing to build upon her strengths in strength-based segments will create a more well-rounded athletic profile.
By focusing on these targeted areas for improvement and implementing the suggested strategies and exercises, Chantal Narain can look forward to improved performance in future HYROX races.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
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The chart has 1 Y axis displaying values. Data ranges from 28 to 98.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 44 to 98.
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Percentile based on all the athletes who competed in Hyrox Pro Women