Dive into this athlete’s performance at 2024 Washington - North American Championships 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
756 similar athletes.
Inconsistency detected: Overall Time does not match the total workout and running time on result.hyrox.com. It might impact our analysis.
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
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!
Based on 756 athletes with similar finish time in Hyrox 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.
Based on 756 athletes with similar finish time in Hyrox 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.
Based on 756 athletes with similar finish time in Hyrox 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.
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.
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 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 athlete we identified a possible improvement of
02:48.
Check the detail of the improvement plan below.
Based on 756 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Justine Hong's performance in the 2024 Washington - North American Championships was commendable, finishing in the top 26% of both the overall competition and her age group. Her total running time was significantly faster than average, indicating a strong running profile. However, her performance in strength-based segments, such as the Sled Push and Sled Pull, suggests that while she excels in running, there is room for improvement in her strength training. The fast pace at the beginning of the race (Running 1 being significantly faster than average) suggests a strong start, but this may have impacted her strength performance in later segments. Justine's rapid transitions, as indicated by her Roxzone time, show excellent efficiency between exercises, which is a considerable strength.
Segments to Improve:
Sled Push & Sled Pull: These segments were significantly slower than average. To improve, Justine should focus on incorporating lower body and core strength exercises such as deadlifts, squats, and weighted sled pulls and pushes in her training. Emphasizing power generation from the legs and maintaining a strong, braced core will help improve efficiency in these tasks. Progressive overload should be applied to gradually increase resistance and build strength specific to these events.
Sandbag Lunges: The performance in this segment was below average. Lunges with progressive weight increase, focusing on stability and endurance, can enhance performance. Incorporating exercises like Bulgarian split squats and weighted step-ups can also build leg strength and improve balance, crucial for effective sandbag lunges.
Wall Balls: Though not the weakest, there's a potential for improvement. Practicing wall balls with a focus on form—specifically, the efficiency of the squat and throw—can help. Cross-training with thrusters and medicine ball slams could also increase explosive power and endurance, directly benefiting wall ball performance.
Race Strategies:
Even Pacing: Given Justine's tendency to start strong, focusing on maintaining an even pace throughout the race can conserve energy for strength-based segments. Practicing pacing strategies in training, such as tempo runs interspersed with strength exercises, can help simulate race conditions and improve energy management.
Strength Endurance: To balance her running and strength performance, Justine should focus on strength endurance training. Circuit training that combines high-intensity running with strength exercises can improve her ability to maintain strength performance even when fatigued from running. This will be particularly effective in improving her performance in later segments of the race.
Transition Efficiency: Although Justine shows excellent transition times, there's always room for improvement. Practicing quick transitions between running and strength exercises in training can further reduce downtime. Incorporating specific drills that mimic the race's transition demands will make these changes more effective under race conditions.
By focusing on these areas, Justine can leverage her running strengths while substantially improving her strength-based performance, potentially leading to higher overall rankings in future HYROX races.
Hong Justine
