Chan Charis Hyrox Result

Dive into this athlete’s performance at 2024 Hong Kong 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

SIN SIN Flag Women 35-39 #102038 01:33:01 44th in AG | Top 62.0% 207th | Top 49.3%
-00:13
47:04
Run Total
-00:01
05:53
Avg. Lap
+00:23
05:34
Best Lap
+00:03
38:30
Workout Total
+00:00
04:48
Avg. Workout
+00:11
07:30
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 Chan Charis'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 Chan Charis'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 Chan Charis'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 Chan Charis'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 04:20. Check the detail of the improvement plan below.

03:04 Potential Improvement 70.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 03:04 07:50 to 04:46 70.8%
Run Total 00:40 47:04 to 46:24 15.4%
Ski Erg 00:32 05:38 to 05:06 12.3%
Rowing 00:04 05:26 to 05:22 1.5%
Sled Push 00:00 02:14 to 02:14 0.0%
Sled Pull 00:00 04:55 to 04:55 0.0%
Burpees Broad Jump 00:00 05:47 to 05:47 0.0%
Farmers Carry 00:00 01:59 to 01:59 0.0%
Sandbag Lunges 00:00 04:41 to 04:41 0.0%

Splits Time

Chan Charis Perfect Race
Splits Total Average Total
Running 1 05:58 00:00 05:16 +00:42 00:00 +00:00
Ski Erg 05:38 05:58 05:10 +00:28 05:16 +00:42
Running 2 05:43 11:36 05:37 +00:06 10:26 +01:10
Sled Push 02:14 17:19 02:50 -00:36 16:03 +01:16
Running 3 06:08 19:33 05:53 +00:15 18:53 +00:40
Sled Pull 04:55 25:41 05:58 -01:03 24:46 +00:55
Running 4 06:08 30:36 05:57 +00:11 30:44 -00:08
Burpees Broad Jump 05:47 36:44 06:30 -00:43 36:41 +00:03
Running 5 06:00 42:31 06:07 -00:07 43:11 -00:40
Rowing 05:26 48:31 05:27 -00:01 49:18 -00:47
Running 6 05:34 53:57 06:00 -00:26 54:45 -00:48
Farmers Carry 01:59 59:31 02:18 -00:19 01:00:45 -01:14
Running 7 05:40 01:01:30 05:57 -00:17 01:03:03 -01:33
Sandbag Lunges 04:41 01:07:10 05:01 -00:20 01:09:00 -01:50
Running 8 05:56 01:11:51 06:28 -00:32 01:14:01 -02:10
Wall Balls 07:50 01:17:47 05:13 +02:37 01:20:29 -02:42
Roxzone 07:30 01:33:01 07:19 +00:11 01:33:01
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Charis, you’ve put in the work, and it shows! Finishing with an overall time of 01:33:01, you landed in the top 49% of 420 athletes. That’s no small feat! You’ve got a solid foundation, particularly highlighted by your total running time of 00:47:04, which is a remarkable 16 seconds faster than average. This indicates you have a stronger running profile, and your best running lap at 00:05:34 is an impressive indicator of your potential on the track. However, it’s clear that there are still areas for growth, especially in strength-based exercises.

Your pacing during the race had some ups and downs. You started a bit slower in Running 1, which could have set the tone for the following segments. Maintaining a consistent pace is crucial, especially in a hybrid race like Hyrox. It’s about finding that sweet spot between pushing hard enough to stay competitive and not burning out too early. Let's dig into those segments that need a little TLC!

Segments to Improve:

Here are the segments where you can really push your limits:

  • Wall Balls (00:07:50) - This was your longest segment and significantly slower than average. Wall balls require not just strength but also cardiovascular endurance. Focus on:
    • Technique: Ensure you have a strong squat and a full extension on the throw. Keep your core tight and your feet shoulder-width apart.
    • Drills: Incorporate 3 sets of 15-20 wall balls in your workouts, focusing on explosive movements. Try doing them in a circuit with other exercises to build endurance.
    • Strength Training: Add squats and thrusters to your routine, as they mimic the wall ball motion and will build your leg strength.
  • Ski Erg (00:05:38) - Your time here indicates you weren’t hitting your potential. Here’s how to improve:
    • Posture: Keep your core engaged and maintain a straight line from your shoulders to your hips.
    • Drills: Do interval training on the Ski Erg—30 seconds on, 30 seconds off for 10 rounds. This will help you build both strength and endurance.
    • Strength Training: Incorporate upper body workouts like pull-ups and push-ups to enhance your pulling power.
  • Roxzone (00:07:30) - Your transition time was slower than average. Let’s tighten that up:
    • Efficiency: Practice moving quickly between stations in your training. Time yourself and aim to reduce that downtime.
    • Drills: Set up a mini Hyrox course and do practice runs to simulate transitions. Focus on smooth and quick movements.
    • Overall Fitness: Increase your conditioning with HIIT workouts to boost your overall fitness, which will help improve both your transition speed and endurance.
Race Strategies:

During your next race, keep these strategies in mind:

  • Pacing: Start your first run a little faster than you did in this race. Find that sweet spot where you feel challenged but not overwhelmed.
  • Breathing: Focus on your breathing during transitions. A few deep breaths can help calm your heart rate and get you ready for the next segment.
  • Mindset: Stay positive! Hyrox is as much a mental challenge as it is physical. Visualize yourself crushing each segment before you start.
  • Hydration & Nutrition: Ensure you’re well-hydrated and have a light snack before the race. Your body needs the fuel to perform at its best!
Conclusion:

Charis, you’ve got the heart of a Hyrox warrior! Remember, it’s not just about how fast you go; it’s about how smart you race. Every segment is a chance to grow, and with the right focus, you can turn these challenges into your strengths. “The only way to get better is to train harder.” Let’s keep pushing those limits! Here’s a little joke to lighten the mood: Why do athletes love playing hide and seek? Because good luck hiding when they can’t stop running! 💪💥

Keep grinding, keep improving, and remember that every rep counts. You’ve got this, and I’m here to help you every step of the way! - The Rox-Coach

Similar Athletes
Dearman Ashton 2023 Dallas 01:32:31
Wright Laura 2024 Sports Direct HYROX London 01:32:41
Taylor Katie 2024 Brisbane 01:33:02
ChiltonMatthews Rebecca 2024 Melbourne 01:33:22
Nagy Dora 2024 Malaga 01:33:17
Mcarthur Claire 2024 Glasgow 01:32:41
Clark Jada 2024 Houston 01:32:44
Estrada Garay Elizabeth 2023 Barcelona 01:33:01
Dölker Naama 2024 Amsterdam 01:32:44
Bravo Julissa 2024 Anaheim 01:32:44

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