Sisneroz Jennifer Hyrox Result

Dive into this athlete’s performance at 2024 Fort Lauderdale 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

USA USA Flag Women 35-39 #143012 01:34:14 27th in AG | Top 69.2% 108th | Top 54.5%
+03:00
50:52
Run Total
+00:24
06:22
Avg. Lap
-01:23
03:51
Best Lap
-01:48
37:12
Workout Total
-00:13
04:39
Avg. Workout
-01:10
06:14
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 Sisneroz Jennifer'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 Sisneroz Jennifer'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 Sisneroz Jennifer'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 Sisneroz Jennifer'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 05:58. Check the detail of the improvement plan below.

03:46 Potential Improvement 63.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 03:46 50:52 to 47:06 63.1%
Sled Pull 01:03 06:48 to 05:45 17.6%
Sandbag Lunges 00:49 05:43 to 04:54 13.7%
Sled Push 00:10 02:55 to 02:45 2.8%
Ski Erg 00:08 05:16 to 05:08 2.2%
Rowing 00:02 05:27 to 05:25 0.6%
Burpees Broad Jump 00:00 05:07 to 05:07 0.0%
Farmers Carry 00:00 02:03 to 02:03 0.0%
Wall Balls 00:00 03:53 to 03:53 0.0%

Splits Time

Sisneroz Jennifer Perfect Race
Splits Total Average Total
Running 1 03:51 00:00 05:18 -01:27 00:00 +00:00
Ski Erg 05:16 03:51 05:12 +00:04 05:18 -01:27
Running 2 05:58 09:07 05:41 +00:17 10:30 -01:23
Sled Push 02:55 15:05 02:52 +00:03 16:11 -01:06
Running 3 06:32 18:00 06:00 +00:32 19:03 -01:03
Sled Pull 06:48 24:32 06:03 +00:45 25:03 -00:31
Running 4 09:05 31:20 06:01 +03:04 31:06 +00:14
Burpees Broad Jump 05:07 40:25 06:38 -01:31 37:07 +03:18
Running 5 06:08 45:32 06:12 -00:04 43:45 +01:47
Rowing 05:27 51:40 05:28 -00:01 49:57 +01:43
Running 6 06:15 57:07 06:03 +00:12 55:25 +01:42
Farmers Carry 02:03 01:03:22 02:22 -00:19 01:01:28 +01:54
Running 7 05:59 01:05:25 06:03 -00:04 01:03:50 +01:35
Sandbag Lunges 05:43 01:11:24 05:04 +00:39 01:09:53 +01:31
Running 8 07:08 01:17:07 06:32 +00:36 01:14:57 +02:10
Wall Balls 03:53 01:24:15 05:21 -01:28 01:21:29 +02:46
Roxzone 06:14 01:34:14 07:24 -01:10 01:34:14
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Jennifer Sisneroz demonstrated a commendable performance in the 2024 Fort Lauderdale HYROX event, finishing in the top 18% overall and top 23% in her age group. Her strengths were particularly evident in the Burpees Broad Jump, Farmers Carry, and Wall Balls segments, where she significantly outperformed the average times, showcasing her powerful strength and agility. However, her overall running time was slower than average, indicating a need to balance her training more towards endurance and speed. The initial running segment was significantly faster than average, suggesting a potential issue with pacing at the start of the race. Jennifer appears to have a hybrid profile but leans more towards strength; thus, focusing on improving her endurance and running efficiency could yield better overall performance.

Segments to Improve:

  • Total Running Time: To improve endurance and speed, Jennifer should incorporate interval training, tempo runs, and long-distance runs into her weekly routine. Interval training could consist of 400m repeats at a fast pace with equal rest times, while tempo runs should be at a comfortably hard pace for 20-30 minutes. Long-distance runs will help build endurance, crucial for maintaining a strong pace throughout the race.
  • Sled Pull: Jennifer's sled pull time indicates room for improvement in both technique and strength. Incorporating more posterior chain exercises like deadlifts, good mornings, and hip thrusts can increase pulling power. Practicing the sled pull with varied weights and distances can also help improve technique and efficiency.
  • Sandbag Lunges: The slower time in this segment suggests a need for enhanced lower body strength and stability. Bulgarian split squats, lunges with weight variations, and step-ups can build strength and stability. Additionally, incorporating sandbag-specific workouts will help adapt to the unique challenge it presents.

Race Strategies:

  • Pacing: Given the fast start in the initial running segment, Jennifer should focus on finding a sustainable pace early in the race. Using a heart rate monitor or a pacing watch can help maintain an even pace, preventing early burnout and allowing for energy reserves for the strength-based segments.
  • Transition Efficiency (Roxzone): Although Jennifer’s Roxzone time was faster than average, there's always room for improvement in transition efficiency. Practicing quick transitions between running and exercise zones in training can help reduce wasted time. This includes setting up mock exercise zones to simulate race conditions, focusing on quick movements between exercises and running segments.
  • Strength and Endurance Balance: Incorporating at least two days of focused endurance training alongside strength training can help improve overall performance. This balance is crucial for HYROX races, which demand both fast running and strength endurance. Cross-training with cycling or swimming can also aid in recovery and improve cardiovascular endurance without the impact of additional running.

By focusing on these specific areas of improvement and implementing the suggested training strategies, Jennifer Sisneroz can enhance her performance in future HYROX races. Balancing strength and endurance training, refining race-day strategies, and improving technique in weaker segments will be key to climbing the ranks in her age group and overall standings.

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.
Percentile based on all the athletes who competed in Hyrox Women
Similar Athletes
Schmidt Anna 2018 Hamburg 01:34:20
Cardy Janette 2022 Birmingham 01:34:03
Pragnell Casey 2024 London 01:34:17
Ross Alice 2024 Brisbane 01:33:53
Doyle Niamh 2024 Dublin 01:34:23
Céspedes Jiménez Laura 2024 Madrid 01:34:08
Wolf Daniela 2024 Frankfurt 01:34:05
Heaney Mae 2024 Melbourne 01:34:09
Ellis Amanda 2023 Frankfurt 01:34:33
Torres Valenzuela Alba Paloma 2024 Madrid 01:34:39

Measure Your Performance Against Top Athletes

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