Ho Jessica
Hyrox Result
Dive into this athlete’s performance at 2024 Singapore 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
907 similar athletes.
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 907 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 907 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Ho Jessica'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 Ho Jessica'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 907 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 Ho Jessica'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 Ho Jessica'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
05:29.
Check the detail of the improvement plan below.
03:26
Potential Improvement
62.6%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Jessica Ho delivered an impressive performance in the 2024 Singapore HYROX race, finishing in the top 13% overall and top 14% in her age group. Her overall time was 01:39:38. Notably, Jessica's running performance, although slightly slower than average, suggests a hybrid athlete profile, with strengths in both running and strength-based exercises. Her pacing was well-managed initially, starting strong with faster-than-average times in the early running segments. However, her pace slowed significantly during the latter stages, indicating potential fatigue or strategic pacing that could be optimized.
Segments to Improve
- Sandbag Lunges: Jessica was 00:53 slower than average. To improve, she should focus on building lower body strength and endurance. Exercises: Incorporate weighted lunges, Bulgarian split squats, and plyometric lunges into her routine. Emphasize proper form to prevent knee tracking and increase efficiency.
- Sled Pull: At 00:29 slower than average, enhancing upper body and core strength is crucial. Exercises: Include sled drags, bent-over rows, and resisted band pulls. Focus on grip strength and maintaining a strong posture throughout the pull.
- Wall Balls: Jessica was 00:15 slower than average. Improving explosive power and coordination will be beneficial. Exercises: Practice wall ball shots with varying weights and heights. Incorporate medicine ball slams and squat jumps to build power.
- Burpees Broad Jump: Although only 00:07 faster than average, there's potential for improvement. Exercises: Focus on plyometric training like box jumps, along with core stability exercises such as planks and Russian twists to improve explosive movement and endurance.
- Farmers Carry: Slower by 00:09 than average, grip strength and endurance are key areas for enhancement. Exercises: Perform farmers walks with progressively heavier weights, and integrate forearm strengthening exercises such as wrist curls and reverse wrist curls.
Race Strategies
- Energy Conservation: To prevent fatigue in later stages, implement a pacing strategy that balances initial bursts with sustained energy levels. Consider interval training to mimic race conditions.
- Transition Efficiency: Although the Roxzone was faster than average, further improvement can be achieved by practicing quick transitions between exercises. Time drills can simulate these transitions.
- Compromised Running Scenarios: Post-exercise running segments showed a decrease in performance. Train with compromised running drills, such as running immediately after strength circuits, to adapt to these conditions.
- Pacing Adjustment: Given the slower times in the latter running segments, Jessica may benefit from a more consistent pace across all runs. Implement long runs with negative splits to build endurance and pacing awareness.
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