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 761 similar athletes.
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.
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.
This section showcases the entire Kuczera Marlis'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 Kuczera Marlis's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Kuczera Marlis'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.
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 Kuczera Marlis'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 07:06. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 02:17 | 05:33 to 03:16 | 32.2% |
| Sled Pull | 01:18 | 05:30 to 04:12 | 18.3% |
| Burpees Broad Jump | 00:52 | 05:06 to 04:14 | 12.2% |
| Sandbag Lunges | 00:43 | 04:18 to 03:35 | 10.1% |
| Sled Push | 00:36 | 02:35 to 01:59 | 8.5% |
| Rowing | 00:30 | 05:23 to 04:53 | 7.0% |
| Ski Erg | 00:25 | 05:04 to 04:39 | 5.9% |
| Farmers Carry | 00:25 | 02:11 to 01:46 | 5.9% |
| Run Total | 00:00 | 36:25 to 36:25 | 0.0% |
| Kuczera Marlis | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:25 | 00:00 | 04:33 -00:08 | 00:00 +00:00 |
| Ski Erg | 05:04 | 04:25 | 04:51 +00:13 | 04:33 -00:08 |
| Running 2 | 04:23 | 09:29 | 04:48 -00:25 | 09:24 +00:05 |
| Sled Push | 02:35 | 13:52 | 02:24 +00:11 | 14:12 -00:20 |
| Running 3 | 04:36 | 16:27 | 05:01 -00:25 | 16:36 -00:09 |
| Sled Pull | 05:30 | 21:03 | 04:46 +00:44 | 21:37 -00:34 |
| Running 4 | 04:28 | 26:33 | 05:03 -00:35 | 26:23 +00:10 |
| Burpees Broad Jump | 05:06 | 31:01 | 04:47 +00:19 | 31:26 -00:25 |
| Running 5 | 04:31 | 36:07 | 05:09 -00:38 | 36:13 -00:06 |
| Rowing | 05:23 | 40:38 | 05:04 +00:19 | 41:22 -00:44 |
| Running 6 | 04:33 | 46:01 | 05:04 -00:31 | 46:26 -00:25 |
| Farmers Carry | 02:11 | 50:34 | 01:58 +00:13 | 51:30 -00:56 |
| Running 7 | 04:44 | 52:45 | 05:03 -00:19 | 53:28 -00:43 |
| Sandbag Lunges | 04:18 | 57:29 | 03:53 +00:25 | 58:31 -01:02 |
| Running 8 | 04:48 | 01:01:47 | 05:20 -00:32 | 01:02:24 -00:37 |
| Wall Balls | 05:33 | 01:06:35 | 03:55 +01:38 | 01:07:44 -01:09 |
| Roxzone | 05:06 | 01:17:06 | 05:27 -00:21 | 01:17:06 |
Marlis, you absolutely crushed it out there in Hong Kong! Finishing 41st overall and 8th in your age group puts you in the top 9% of a competitive field of 420 athletes. Your overall time of 01:17:06 is impressive, especially considering your total running time of 00:36:25—you're a runner at heart, and that pace is 3:42 faster than average! 🏃♀️
However, looking at your pacing, it seems you started off a bit too fast in Running 1 at 00:04:25 (24th percentile). While it's great to have that energy, it can lead to a drop in performance later in the race. Your running splits show a solid effort, but balancing your speed with strength will be crucial as you aim for those higher placements.
Overall, you have a hybrid profile but lean towards being a stronger runner. Now, let’s sharpen those edges where you can turn those weaknesses into serious strengths!
Here’s where we saw some room for improvement:
Wall Balls: This is a tough one, and it looks like your endurance just wasn’t there. Focus on building your shoulder and leg strength while improving your endurance. Try performing wall balls in sets of 15-20 reps with short rest intervals. Incorporate high-rep squat variations and shoulder presses in your routine. Aim for at least 3 sets of 15 reps.
Sled Pull: This segment requires explosive strength and endurance. Include sled pulls in your weekly training, focusing on both heavy and lighter weight pulls. Aim for 4 sets of 30-50 meters with a 1-minute rest. Work on your footwork and creating a strong base; quick transitions can shave off precious seconds.
Burpees Broad Jump: Burpees can be a killer if not practiced. Try to do them with a focus on form and explosiveness. Incorporate interval training with burpees—10 burpees followed by a 20-second sprint. Repeat for 10 rounds to build both strength and stamina.
Sandbag Lunges: These can be taxing, so let’s focus on form and building leg strength. Perform walking lunges with a sandbag on your shoulders. Aim for 3 sets of 12-15 reps each leg. You can even add a twist at the bottom to engage the core.
Sled Push: Similar to the sled pull, but it’s all about leg power. Integrate heavy sled pushes into your routine, aiming for 4 sets of 20-30 meters. Ensure your technique is solid to maximize efficiency.
Rowing and Ski Erg: Both are about endurance and technique. Include interval rowing sessions—30 seconds on, 30 seconds off for 10 rounds. Focus on your technique to maximize your power output on the Erg.
Farmers Carry: This one’s about grip strength and core stability. Practice carries with varying weights—start light and gradually increase. Aim for 4 sets of 50 meters, focusing on posture and stability throughout.
During the race, pacing is key. Start conservatively to keep your energy for the latter parts. Remember, it's a marathon, not a sprint—at least, that's what we tell ourselves when the burpees are staring us down! 💥
Keep an eye on your transitions. The Roxzone time shows you spent some moments resting. Aim to have a quick mental checklist for each segment, so you can transition faster. For example, setting goals for each exercise will not only keep your focus but also help in maintaining your pace.
Marlis, you have the potential to climb even higher in your rankings! Embrace this feedback and integrate the strategies into your training. Remember what David Goggins says: “You are never done. You can always do more.” So dig deep, train smart, and let’s turn those weaknesses into strengths!
Each of these segments is a chance to improve, and with that mindset, you're already halfway to victory. Keep pushing, keep grinding, and remember—pain is just weakness leaving the body! 💪
Let’s hit it hard in training, and I look forward to seeing you break your personal best in the next race! You got this, Marlis! Remember, I’m your Rox-Coach and I'm here to help you supercharge your performance!
| Similar Athletes | |||
|---|---|---|---|
| Schreiber Lara | 2023 München | 01:17:24 | |
| Troy Kaitlyn | 2024 New York | 01:17:14 | |
| Reichstein Anne | 2024 Stockholm | 01:16:39 | |
| Osborn Laura | 2024 Sports Direct HYROX London | 01:17:22 | |
| Sims Clare | 2021 Birmingham | 01:16:51 | |
| Pipia Tara | 2023 Anaheim | 01:16:36 | |
| Einhaus Alina | 2024 Frankfurt | 01:17:25 | |
| Mérou Clémence | 2024 Paris | 01:16:37 | |
| Grote Jessica | 2022 Bremen | 01:17:22 | |
| Warburton Abigail | 2022 Manchester | 01:17:25 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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