Season 24/25 2024 Incheon (466) HYROX (344) Women (72) Kang Lira

Kang Lira Hyrox Result

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.

Performance Highlights

KOR KOR Flag Women 35-39 #142018 01:36:04 6th in AG | Top 46.2% 40th | Top 55.6%
-00:37
47:59
Run Total
-00:04
06:00
Avg. Lap
-00:14
05:06
Best Lap
+00:38
40:30
Workout Total
+00:04
05:03
Avg. Workout
+00:01
07:39
Roxzone

Race Summary

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 Kang Lira'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 Kang Lira'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 Kang Lira'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 Kang Lira'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 03:37. Check the detail of the improvement plan below.

02:04 Potential Improvement 57.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sled Pull 02:04 07:58 to 05:54 57.1%
Wall Balls 01:00 06:08 to 05:08 27.6%
Farmers Carry 00:14 02:31 to 02:17 6.5%
Sled Push 00:10 02:59 to 02:49 4.6%
Run Total 00:09 47:59 to 47:50 4.1%
Ski Erg 00:00 05:11 to 05:11 0.0%
Burpees Broad Jump 00:00 05:46 to 05:46 0.0%
Rowing 00:00 05:27 to 05:27 0.0%
Sandbag Lunges 00:00 04:30 to 04:30 0.0%

Splits Time

Kang Lira Perfect Race
Splits Total Average Total
Running 1 03:37 00:00 05:24 -01:47 00:00 +00:00
Ski Erg 05:11 03:37 05:14 -00:03 05:24 -01:47
Running 2 05:06 08:48 05:46 -00:40 10:38 -01:50
Sled Push 02:59 13:54 02:55 +00:04 16:24 -02:30
Running 3 09:15 16:53 06:05 +03:10 19:19 -02:26
Sled Pull 07:58 26:08 06:13 +01:45 25:24 +00:44
Running 4 06:05 34:06 06:06 -00:01 31:37 +02:29
Burpees Broad Jump 05:46 40:11 06:50 -01:04 37:43 +02:28
Running 5 05:59 45:57 06:15 -00:16 44:33 +01:24
Rowing 05:27 51:56 05:31 -00:04 50:48 +01:08
Running 6 05:40 57:23 06:09 -00:29 56:19 +01:04
Farmers Carry 02:31 01:03:03 02:25 +00:06 01:02:28 +00:35
Running 7 05:45 01:05:34 06:08 -00:23 01:04:53 +00:41
Sandbag Lunges 04:30 01:11:19 05:13 -00:43 01:11:01 +00:18
Running 8 06:35 01:15:49 06:41 -00:06 01:16:14 -00:25
Wall Balls 06:08 01:22:24 05:31 +00:37 01:22:55 -00:31
Roxzone 07:39 01:36:04 07:38 +00:01 01:36:04
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Lira Kang delivered an impressive performance at the 2024 Incheon Hyrox race, securing an overall rank of 40, which places her in the top 11% of all athletes. Within her age group (35-39), she achieved a remarkable rank of 6, placing her in the top 8%. Her overall time of 01:36:04 is commendable, with a total running time of 00:47:59, which is 01:20 faster than the average, indicating a strong running profile. The initial segments of the race suggest that Lira started with a very fast pace, as evidenced by her 2nd percentile rank in Running 1. However, her pace seemed to slow down in the middle sections, particularly in Running 3, where she was significantly slower than average. This pattern suggests that while Lira excels in running, she needs to balance her energy distribution more effectively throughout the race to avoid fatigue in later stages.

Segments to Improve

  • Sled Pull: Lira took 00:07:58, which was 01:46 slower than the average. To improve, she should focus on building upper body and core strength. Training Strategies: Incorporate exercises like deadlifts, rows, and pull-ups. Emphasize technique and form by practicing with lighter sleds and gradually increasing the weight.
  • Wall Balls: Completing this segment in 00:06:08, which was 01:10 slower than average, indicates room for improvement. Training Strategies: Focus on explosive leg power and shoulder endurance. Integrate exercises such as thrusters, overhead presses, and squats into her routine. Additionally, practice wall ball drills with varying weights to improve efficiency.
  • Roxzone: Lira's transition time was 00:07:39, slightly slower than average. Training Strategies: Work on improving overall fitness and transition speed. Practice quick transitions in training by setting up mini-circuits with immediate exercise changes to enhance agility and reduce downtime.

Race Strategies

  • Pacing: Start the race at a controlled pace to avoid early fatigue. Given her strong running ability, Lira should use the initial running segments to settle into a rhythm rather than pushing too hard at the start.
  • Energy Management: Focus on consistent breathing and energy conservation techniques throughout strength exercises to maintain stamina for subsequent running segments.
  • Transition Efficiency: Practice quick transitions between exercises during training to reduce roxzone time. This will help maintain momentum and overall race pace.
Similar Athletes
Raeppold Manuela 2023 Hannover 01:36:31
Zelaya Bernadette 2024 New York 01:35:39
Campos Melissa 2023 Singapore 01:36:26
Cosio Maria 2023 Los Angeles 01:35:36
Harpin Jennifer 2024 Anaheim 01:35:39
Bladin Emelie 2024 Stockholm 01:36:27
Thies Maren 2018 Hamburg 01:36:09
LilegComma Dr Brigitte 2024 Vienna - European Championship 01:36:01
Kennedy Vicki 2024 Glasgow 01:35:43
Van Ooteghem Soetkin 2023 Rotterdam 01:35:41

Measure Your Performance Against Top Athletes

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