Phu Linna
Performance Analysis
Dive into this athlete’s performance at 2024 Melbourne 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 Phu Linna'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 Phu Linna'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 Phu Linna'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 Phu Linna'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
05:13.
Check the detail of the improvement plan below.
01:36
Potential Improvement
30.7%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Linna Phu delivered a commendable performance at the 2024 Melbourne Hyrox event, finishing in the top 20% of all athletes and the top 18% in her age group. Her overall time was an impressive 01:33:15, with a total running time that was 00:25 faster than the average, indicating a strong running capability. Linna's best running lap was recorded at 00:05:47, showcasing her potential for speed. However, a review of her first four running segments suggests that she started slightly slower than average, pointing to a conservative pacing strategy. Her profile leans towards a more balanced athlete, with strengths in both running and strength-based exercises, but with room for improvement in certain strength-based segments.
Segments to Improve
- Sled Pull: Linna was 01:09 slower than the average, ranking in the 84th percentile. To improve, she should focus on building upper body and core strength. Exercises: Incorporate deadlifts, bent-over rows, and core stability exercises like planks and Russian twists. Technique: Practice sled pulls with a focus on maintaining a consistent speed and efficient hand-over-hand technique.
- Sandbag Lunges: With 01:25 slower than average, this segment is an area for significant improvement. Exercises: Include weighted lunges, Bulgarian split squats, and step-ups in her routine. Technique: Focus on maintaining an upright posture and controlled movement to improve balance and efficiency.
- Burpees Broad Jump: Linna was 00:36 slower than average. To enhance performance, she should work on explosive power and endurance. Exercises: Box jumps, burpees with a focus on form, and plyometric drills will be beneficial. Technique: Ensure proper technique by maintaining a strong core and using the arms for momentum during jumps.
- Roxzone: Although faster than average, further improvement can be made by optimizing transition times. Exercises: Transition drills such as practicing quick changes between exercises. Technique: Develop a routine for gear setup and strategize the most efficient movements between zones.
Race Strategies
- Pacing: Start with a slightly faster pace to gain an early advantage, but ensure it's sustainable throughout the race.
- Energy Management: Balance effort across running and strength segments to avoid fatigue. Consider a heart rate monitor to stay within optimal zones.
- Transition Efficiency: Practice seamless transitions to minimize time lost in the Roxzone. Prepare mentally for each upcoming segment to maintain focus.
- Compromised Running: After intense strength segments, practice running to simulate race conditions. This will help in maintaining speed during the race.
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