Choi Sana
Hyrox Result
Dive into this athlete’s performance at 2024 Incheon 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.
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 Choi Sana'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 Choi Sana'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 Choi Sana'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 Choi Sana'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
05:31.
Check the detail of the improvement plan below.
01:46
Potential Improvement
32.0%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Sana Choi performed exceptionally well in the 2024 Incheon Hyrox race, securing the 30th overall rank out of 344 athletes, which places her in the top 8%. In her age group (30-34), she ranked 11th among 91 competitors, which is within the top 12%. Her overall time of 01:30:36 is commendable, and her total running time at 00:46:41 was 12 seconds faster than the average, suggesting a strong running profile.
The initial running segment indicates that Sana started the race relatively fast, with her best running lap completed in 00:05:48. However, as the race progressed, her running times began to align more closely with the average, suggesting a need for better pacing throughout the event. Overall, Sana appears to have a runner's profile, excelling in running but needing to focus on enhancing her strength-based exercises.
Segments to Improve
- Sandbag Lunges: This segment was significantly slower than average, with a time of 06:23. Strengthening the lower body and improving lunge technique is essential. Recommended exercises: weighted lunges, step-ups, and Bulgarian split squats. Focus on maintaining a strong core and steady pace during lunges to improve efficiency.
- Wall Balls: At 05:36, this segment was 01:06 slower than average. Improving upper body and core strength will help. Suggested exercises: medicine ball throws, overhead presses, and core stability exercises. Pay attention to squat depth and ball release timing to optimize performance.
- Sled Push: This segment was 00:24 slower than average. Building explosive strength in the lower body is crucial. Recommended drills: sled pushes with varying weights, box jumps, and plyometric exercises. Work on maintaining a low body position and pushing with the entire foot for better traction.
- Ski Erg and Rowing: Both segments were slower than average. Enhancing cardiovascular endurance and upper body strength is vital. Suggested techniques: interval training on ergometers, focusing on consistent stroke rate and power output. Engage the core and legs more effectively to distribute effort.
Race Strategies
- Pacing: Sana should aim for a more consistent pace throughout the race. Starting too fast can lead to fatigue in later segments. Implementing a negative split strategy, where the second half of the race is completed faster than the first, may be beneficial.
- Transition Efficiency: Although her Roxzone time was faster than average, further reducing transition times can contribute to overall performance improvement. Practice quick transitions between exercises to maintain momentum.
- Strength-Running Balance: Given her strong running performance, incorporating strength training into her routine will help balance her overall skill set. Emphasize exercises that mimic race conditions, such as compromised running after strength sets, to adapt to fatigue management during mixed segments.
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.
Percentile based on all the athletes who competed in Hyrox Women
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Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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