Dive into this athlete’s performance at 2024 Rotterdam 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
341 similar athletes.
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 341 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 341 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Achong Sacha'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 Achong Sacha'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 341 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 Achong Sacha'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 Achong Sacha'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
09:02.
Check the detail of the improvement plan below.
Based on 341 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Sacha Achong demonstrated a commendable performance in the 2024 Rotterdam HYROX, finishing in the top 26% of all athletes and the top 25% in her age group. Her overall time was 01:55:48, with a total running time of 01:02:06, which is 04:02 slower than the average. This indicates that Sacha has a more strength-oriented profile, as her running segments were slower than average. However, her exceptional performance in strength-focused exercises such as the Burpees Broad Jump and Wall Balls, where she was significantly faster than average, highlights her prowess in these areas. It's also notable that her roxzone time was exactly average, suggesting that transitions and overall fitness could be areas for improvement to reduce idle time between exercises.
Segments to Improve:
Total Running Time: Given that Sacha's total running time is slower than average, incorporating interval training with varying intensities can help improve her speed and endurance. Fartlek training, which blends continuous training with interval training, and tempo runs to increase lactate threshold are recommended. To enhance the transition from strength exercises to running, plyometric exercises such as jump squats and box jumps could be beneficial for improving explosive power and running efficiency.
Sandbag Lunges: To improve her time in sandbag lunges, Sacha could focus on strengthening her lower body muscles through weighted squats, lunges, and deadlifts. Incorporating unilateral exercises like Bulgarian split squats will also help improve balance and muscular symmetry. Practicing lunges with progressively heavier weights than used in competition can make the competition weight feel lighter and more manageable.
Farmers Carry: Improving grip strength is crucial for this segment. Exercises such as dead hangs, wrist curls, and farmer's walks with increasing weight can enhance grip endurance. Additionally, incorporating core strengthening exercises will improve stability during the carry. Training with uneven loads can also prepare her body for maintaining balance under challenging conditions.
Roxzone (Transition Time): To reduce time in the roxzone, practicing quick transitions between exercises in training sessions is essential. This includes setting up mock transition zones and timing the switch from one exercise to the next. Improving overall fitness through high-intensity interval training (HIIT) can also reduce recovery time needed between exercises.
Race Strategies:
Pacing: Analyzing her splits, Sacha started some of her running segments slower than the average. A more consistent pacing strategy could prevent early fatigue and allow for stronger finishes. Using a running watch with real-time pacing data can help maintain an even pace throughout the race.
Strength Before Speed: Given Sacha's strength in specific exercises, focusing on maintaining her lead in these areas while working to improve running segments can provide a balanced approach. Prioritizing strength training for exercises where she's already strong will ensure she remains competitive in these segments.
Transitions: Practicing swift transitions between exercises can shave off valuable seconds from her overall time. This includes not only physical readiness to move from one exercise to the next but also mental preparedness to quickly switch focus.
Endurance Training: Integrating longer runs into her training regime, at least once a week, can help improve her overall running endurance. This, combined with interval training, will help reduce her total running time and improve her stamina for the late stages of the race.
By focusing on these targeted areas for improvement and implementing the suggested training strategies, Sacha Achong can further enhance her performance in future HYROX races. Consistency and dedication to training, along with strategic race pacing, will be key to her continued success.