Young Cassaundra, Sinclair Kristin, Balasuriya Liani, Brock Brigette Hyrox Result

Dive into this athlete’s performance at 2024 Chicago 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 176 similar athletes.

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Performance Highlights

USA Flag Young Cassaundra USA Flag Sinclair Kristin USA Flag Balasuriya Liani USA Flag Brock Brigette Woman Women U40 #204020 01:12:53 5th in AG | Top 29.4% 5th | Top 23.8%
+00:09
37:29
Run Total
+00:01
04:41
Avg. Lap
+00:15
04:17
Best Lap
-00:30
29:08
Workout Total
-00:04
03:38
Avg. Workout
+00:24
06:19
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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4 to 58.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4 to 58.
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Percentile based on all the athletes who competed in Hyrox Team Relay 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 226 to 346.
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Based on 176 athletes with similar finish time in Hyrox Team Relay 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 107 to 297.
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Based on 176 athletes with similar finish time in Hyrox Team Relay 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 -74 to 43.
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Based on 176 athletes with similar finish time in Hyrox Team Relay 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
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4306 to 4710.
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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
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 809.
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Percentile based on all the athletes who competed in Hyrox Team Relay 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 05:04. Check the detail of the improvement plan below.

01:23 Potential Improvement 27.3% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 1500 to 3600.
The chart has 1 Y axis displaying values. Data ranges from 0 to 95.
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Percentile based on all the athletes who competed in Hyrox Team Relay Women
Splits Potential Improvement Focus During Training
Run Total 01:23 (From 37:29 to 36:06) 27.3%
Wall Balls 01:11 (From 04:31 to 03:20) 23.4%
Sled Push 00:59 (From 02:39 to 01:40) 19.4%
Sled Pull 00:52 (From 04:27 to 03:35) 17.1%
Farmers Carry 00:17 (From 01:47 to 01:30) 5.6%
Sandbag Lunges 00:15 (From 03:21 to 03:06) 4.9%
BBJ 00:07 (From 03:22 to 03:15) 2.3%
Ski Erg 00:00 (From 04:34 to 04:34) 0.0%
Rowing 00:00 (From 04:27 to 04:27) 0.0%

Splits Time

Young Cassaundra, Sinclair Kristin, Balasuriya Liani, Brock Brigette Perfect Race
Splits Total Average Total
Running 1 03:46 00:00 04:01 -00:15 00:00 +00:00
Ski Erg 04:34 03:46 04:57 -00:23 04:01 -00:15
Running 2 04:46 08:20 04:40 +00:06 08:58 -00:38
Sled Push 02:39 13:06 02:05 +00:34 13:38 -00:32
Running 3 04:54 15:45 04:36 +00:18 15:43 +00:02
Sled Pull 04:27 20:39 04:19 +00:08 20:19 +00:20
Running 4 04:17 25:06 04:35 -00:18 24:38 +00:28
Burpees Broad Jump 03:22 29:23 04:00 -00:38 29:13 +00:10
Running 5 04:50 32:45 04:52 -00:02 33:13 -00:28
Rowing 04:27 37:35 04:46 -00:19 38:05 -00:30
Running 6 04:46 42:02 04:46 +00:00 42:51 -00:49
Farmers Carry 01:47 46:48 01:50 -00:03 47:37 -00:49
Running 7 04:27 48:35 04:47 -00:20 49:27 -00:52
Sandbag Lunges 03:21 53:02 03:23 -00:02 54:14 -01:12
Running 8 05:46 56:23 05:03 +00:43 57:37 -01:14
Wall Balls 04:31 01:02:09 04:18 +00:13 01:02:40 -00:31
Roxzone 06:19 01:12:53 05:55 +00:24 01:12:53
Based on 176 athletes with similar finish time in Hyrox Team Relay Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Young Cassaundra, Sinclair Kristin, Balasuriya Liani, and Brock Brigette, you all crushed it out there at the 2024 Chicago Hyrox competition! With an overall rank of 5th, placing in the top 23% of 21 athletes in your category is no small feat. Your team showcased impressive strength, endurance, and strategy throughout the race. However, there are some key areas to focus on to elevate your performance even further.

Looking at your total running time of 37:29, which is about 9 seconds slower than average, it seems that you have a more hybrid profile. You started strong, with a blazing fast first run, but the pacing might have been a bit aggressive, making it challenging to maintain that momentum in subsequent runs. Your best running lap indicates that you can definitely push harder, but managing your energy across the entire race is crucial for Hyrox success. The goal is to avoid the dreaded “I can’t feel my legs” moment—trust me, it’s not as fun as it sounds! 😅

Segments to Improve:
  • Sled Push (00:02:39): This segment was notably slower than average, costing valuable time. To improve, focus on strength training specifically targeting the legs and core. Incorporate exercises like:
    • Weighted sled pushes (start light, increase weight gradually)
    • Squats and front squats to build leg strength
    • Leg press for overall leg power

    Work on your technique by ensuring you’re in a low, strong position with your chest up and pushing through your heels. Practice short, intense sled pushes in training to simulate race conditions.

  • Sled Pull (00:04:27): Similar to the sled push, this segment also showed room for improvement. Incorporate:
    • Resistance band pulls to enhance back and leg strength
    • Deadlifts to build the posterior chain
    • Farmer's carries to improve grip strength and overall stability

    Focus on your posture; keep your back straight and engage your core to avoid fatigue. You want to feel like a freight train, not a runaway shopping cart!

  • Wall Balls (00:04:31): A slow time here indicates a need for better power and endurance. To improve:
    • Incorporate wall ball drills with varying weights
    • Practice squat jumps to build explosive leg power
    • Include thrusters in your training for full-body strength

    Make sure to maintain a steady rhythm and aim for consistent height on the throws. It’s all about hitting that sweet spot—like a basketball player sinking a three-pointer!

  • Roxzone (00:06:19): This segment was slower than average, indicating time spent in transitions. To improve your roxzone:
    • Work on your transitions. Set up mock transitions during training to practice moving quickly from one exercise to another.
    • Incorporate high-intensity interval training (HIIT) to boost your overall fitness and endurance.
    • Focus on mental preparation; visualize smooth transitions to create muscle memory.
Race Strategies:
  • Pacing: Start strong, but not at full throttle. Aim to maintain a consistent pace that allows you to feel fresh for the latter half of the race. Think of it as a marathon, not a sprint!
  • Team Communication: Ensure each member knows their strengths and weaknesses. Use this information to strategize how to tackle each segment effectively. Teamwork makes the dream work, after all! 🏆
  • Hydration and Nutrition: Ensure you’re properly fueled before the race and stay hydrated throughout. Consider energy gels or electrolyte drinks for a quick boost without the crash.
  • Mindset: Keep a positive, focused mindset. Remember, every lap brings you closer to the finish line. As David Goggins says, “You are your own hero.” Embrace the struggle!
Conclusion:

Great job, team! You’ve shown that you have the talent and determination to compete at a high level. Now it’s all about refining those skills and building on your strengths. Remember, improvement is a journey—embrace the grind, stay committed, and don’t shy away from the hard work. “The path to success is through hard work, dedication, and a little bit of sweat.” 💪

Keep pushing your limits, and let’s crush those segments that need improvement. With focused training and teamwork, you’ll be unstoppable! Looking forward to seeing you all at your next competition, and remember: the only bad workout is the one that didn’t happen. Let’s get after it! - The Rox-Coach

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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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4 to 81.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4 to 77.
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Percentile based on all the athletes who competed in Hyrox Team Relay Women
Other Results from this athlete
2023 London Young Cassaundra 01:36:20
2023 Chicago Sinclair Kristin 01:28:15
2023 Chicago Young Cassaundra 01:32:59
2024 Washington D.C. Sinclair Kristin 01:20:11
2024 Washington D.C. Balasuriya Liani 01:22:14
2024 Washington D.C. Young Cassaundra 01:30:20
2024 New York Balasuriya Liani 01:25:27
2024 Chicago Young Cassaundra 01:45:06
2024 Chicago Sinclair Kristin 01:15:30
2024 Chicago Cantwell James, Balasuriya Liani 01:15:59
2024 Toronto Sinclair Kristin 01:19:16
2024 Toronto Young Cassaundra 01:35:45
2024 New York Young Cassaundra, Orr Amber 01:27:58

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