Season 24/25 2024 Singapore (1299) HYROX (1115) Women (311) Rallis Rebecca

Rallis Rebecca 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 1000 similar athletes.

Performance Highlights

USA USA Flag Women 35-39 #160030 01:32:17 16th in AG | Top 21.9% 89th | Top 28.6%
+01:09
48:01
Run Total
+00:09
06:00
Avg. Lap
+00:34
05:43
Best Lap
+01:27
39:41
Workout Total
+00:11
04:57
Avg. Workout
-02:31
04:40
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 Rallis Rebecca'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 Rallis Rebecca'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 Rallis Rebecca'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 Rallis Rebecca'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 05:56. Check the detail of the improvement plan below.

02:29 Potential Improvement 41.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:29 08:30 to 06:01 41.9%
Run Total 01:59 48:01 to 46:02 33.4%
Sandbag Lunges 00:59 05:42 to 04:43 16.6%
Wall Balls 00:18 04:59 to 04:41 5.1%
Rowing 00:05 05:25 to 05:20 1.4%
Farmers Carry 00:05 02:16 to 02:11 1.4%
Ski Erg 00:01 05:06 to 05:05 0.3%
Sled Push 00:00 02:17 to 02:17 0.0%
Sled Pull 00:00 05:26 to 05:26 0.0%

Splits Time

Rallis Rebecca Perfect Race
Splits Total Average Total
Running 1 04:50 00:00 05:13 -00:23 00:00 +00:00
Ski Erg 05:06 04:50 05:10 -00:04 05:13 -00:23
Running 2 05:43 09:56 05:35 +00:08 10:23 -00:27
Sled Push 02:17 15:39 02:49 -00:32 15:58 -00:19
Running 3 05:47 17:56 05:51 -00:04 18:47 -00:51
Sled Pull 05:26 23:43 05:59 -00:33 24:38 -00:55
Running 4 06:04 29:09 05:54 +00:10 30:37 -01:28
Burpees Broad Jump 08:30 35:13 06:22 +02:08 36:31 -01:18
Running 5 06:18 43:43 06:03 +00:15 42:53 +00:50
Rowing 05:25 50:01 05:26 -00:01 48:56 +01:05
Running 6 06:07 55:26 05:56 +00:11 54:22 +01:04
Farmers Carry 02:16 01:01:33 02:19 -00:03 01:00:18 +01:15
Running 7 06:01 01:03:49 05:55 +00:06 01:02:37 +01:12
Sandbag Lunges 05:42 01:09:50 04:58 +00:44 01:08:32 +01:18
Running 8 07:14 01:15:32 06:25 +00:49 01:13:30 +02:02
Wall Balls 04:59 01:22:46 05:11 -00:12 01:19:55 +02:51
Roxzone 04:40 01:32:17 07:11 -02:31 01:32:17
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Rebecca Rallis demonstrated a commendable performance in the 2024 Singapore Hyrox race, finishing in the top 7% overall and top 6% in her age group. This highlights her competitive edge and strong potential within her category. However, her total running time was 00:32 slower than the average, indicating room for improvement in her running capabilities. Her superior performance in transitions, as seen in the Roxzone segment where she was 02:22 faster than average, reflects her efficiency in maintaining momentum between exercises. Rebecca's strengths are evident in power-based activities such as the Sled Push and Sled Pull, suggesting she has a robust strength profile but needs to balance this with enhanced running endurance and pace consistency throughout the race. Her initial running splits indicate she started too fast, which may have led to a decline in performance in later running rounds.

Segments to Improve

  • Burpees Broad Jump: With a time of 00:08:30, Rebecca was 02:13 slower than average. To improve this, she should focus on plyometric training to enhance explosive power and cardiovascular efficiency. Recommended exercises include box jumps, depth jumps, and burpee variations. Form correction should focus on maintaining a steady rhythm and minimizing time on the ground between jumps.
  • Total Running Time: Being 00:32 slower than average, Rebecca should integrate more interval running and tempo runs into her routine to build speed and endurance. Hill sprints and fartlek training can also help improve her pace consistency.
  • Sandbag Lunges: At 00:05:42, she was 00:44 slower than average. Strengthening her lower body through lunges, step-ups, and Bulgarian split squats will be beneficial. Practicing lunges with varying weights and distances will simulate race conditions and improve endurance.
  • Wall Balls: Her performance was 00:17 slower than average. Rebecca should work on full-body conditioning and coordination by incorporating exercises like thrusters, kettlebell swings, and medicine ball slams. Ensuring proper squat depth and explosive upward motion will also improve efficiency.

Race Strategies

  • Consistent Pacing: To avoid burnout, Rebecca should aim for a more consistent pace across all running segments. Starting at a moderate pace and gradually increasing speed will help maintain energy levels throughout the race.
  • Efficient Transitions: Continuing to excel in the Roxzone, Rebecca should practice quick transitions in training to minimize downtime and maintain momentum during the race.
  • Focus on Breathing and Recovery: Implementing breathing techniques during exercises like Burpees Broad Jump and Wall Balls will help conserve energy and improve recovery between high-intensity segments.
Similar Athletes
Teich Anne 2024 Stuttgart 01:32:22
Churcher Rebecca 2023 Melbourne 01:31:58
Fares Silvia 2024 Rimini 01:32:10
Murtagh Marie 2022 Manchester 01:32:22
Schütte Gloria 2022 Essen 01:31:51
Sroka Simone 2019 Frankfurt 01:31:57
Martin Melissa 2024 Chicago Navy Pier 01:31:57
Salerno Alessandra 2024 Turin 01:32:36
Friz Cordula Marleen 2024 Stuttgart 01:32:30
Osterloher Stefanie 2023 München 01:32:36

Measure Your Performance Against Top Athletes

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