Le Court Delphine
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
811 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 811 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 811 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Le Court Delphine'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 Le Court Delphine'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 811 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 Le Court Delphine'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 Le Court Delphine'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
05:43.
Check the detail of the improvement plan below.
02:23
Potential Improvement
41.7%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Delphine, let’s break it down! You finished 307th overall out of 420 athletes, landing in the top 73%. In your age group, you came in 42nd out of 61, which puts you in the top 68%. Your overall time of 01:41:17 is solid, especially with a total running time of 00:47:37, which is 03:42 faster than average. You’ve got the runner profile down, but there's some strength work to be tackled. Your pacing, particularly in the first running segment, was a bit too conservative—starting 16 seconds slower than average held you back from maximizing your potential right from the get-go. Let's get you fired up and turn that into a weapon!
Segments to Improve:
Now, let's focus on the segments where you can make some serious gains:
- Wall Balls (00:08:05): This was one of your slowest segments, and it cost you valuable time. To enhance your wall ball performance, focus on:
- Form: Ensure your squat depth is consistent. Aim for a full squat and explode through your hips when throwing the ball. A good cue is to think about aiming for the ceiling!
- Drills: Incorporate EMOM (Every Minute on the Minute) wall balls during your training. Start with 10 reps every minute for 10 minutes, gradually increasing the reps as you get stronger.
- Core Strength: Work on your core stability with exercises like planks, Russian twists, and medicine ball slams. A strong core directly translates to better wall balls.
- Burpees Broad Jump (00:09:01): This segment was slower than average by a significant margin. Let's make those burpees your best friends:
- Technique Focus: Ensure a smooth transition from the jump to the burpee. Practice the 'jump, land, drop' technique to save energy.
- Drills: Try 10-12 burpees followed by broad jumps in a circuit. Track your time for 5 rounds and aim to decrease it. This will build both strength and endurance.
- Plyometrics: Incorporate box jumps and depth jumps into your routine. This will improve your explosiveness and efficiency in the broad jump.
- Rowing (00:06:36): You were 57 seconds slower than average here. Let's get you rowing like a pro:
- Stroke Efficiency: Focus on your rowing technique. Work on the 1:2 ratio of stroke to recovery. Use a mirror or video yourself to analyze your form.
- Intervals: Incorporate 500m rowing sprints into your training, focusing on maintaining a steady pace and gradually increasing your speed.
- Grip Strength: Strengthen your grip with farmer’s carries and dead hangs. A strong grip means better control over your rowing.
Race Strategies:
When it comes to race day, strategy is key. Here’s how to maximize your performance:
- Pacing: Start strong but controlled. Aim for a slightly faster pace in the first run to set the tone for the race instead of settling in too slowly.
- Transitions: Work on your transitions. The Roxzone took 00:08:47, which is 35 seconds slower than average. Practice moving quickly between exercises without losing focus. Set up mock transitions in training where you simulate the race conditions.
- Breathing Techniques: Develop a breathing pattern that keeps you calm and focused during intense segments. Something like ‘in for 3, out for 3’ can help manage exertion during tough exercises.
Conclusion:
Delphine, you have an incredible foundation to build upon. Remember, as David Goggins says, “You are not defined by your successes. You are defined by how you respond to your failures.” So let's take this data, grind it down, and turn those weaknesses into strengths. The wall balls and burpees may try to drag you down, but you will rise above! 🏆 Keep pushing, keep improving, and most importantly, keep enjoying the journey. Don’t forget to have fun out there; after all, what’s a competition without a little sweat and laughter? 💪💥
This is The Rox-Coach reminding you that every workout is a step towards greatness. Let’s get to work!
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