Dive into this athlete’s performance at 2024 Singapore National Stadium 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 50 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 Ho Debbie'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 Ho Debbie'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 Ho Debbie'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 Ho Debbie'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 11:25. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 03:28 | 12:05 to 08:37 | 30.4% |
| Wall Balls | 02:54 | 11:23 to 08:29 | 25.4% |
| Sled Push | 02:06 | 07:17 to 05:11 | 18.4% |
| Farmers Carry | 02:03 | 05:31 to 03:28 | 18.0% |
| Sandbag Lunges | 00:43 | 07:15 to 06:32 | 6.3% |
| Ski Erg | 00:11 | 05:21 to 05:10 | 1.6% |
| Burpees Broad Jump | 00:00 | 05:27 to 05:27 | 0.0% |
| Rowing | 00:00 | 05:25 to 05:25 | 0.0% |
| Run Total | 00:00 | 41:36 to 41:36 | 0.0% |
| Ho Debbie | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:00 | 00:00 | 05:16 -00:16 | 00:00 +00:00 |
| Ski Erg | 05:21 | 05:00 | 05:10 +00:11 | 05:16 -00:16 |
| Running 2 | 05:06 | 10:21 | 05:43 -00:37 | 10:26 -00:05 |
| Sled Push | 07:17 | 15:27 | 05:13 +02:04 | 16:09 -00:42 |
| Running 3 | 04:51 | 22:44 | 06:16 -01:25 | 21:22 +01:22 |
| Sled Pull | 12:05 | 27:35 | 09:03 +03:02 | 27:38 -00:03 |
| Running 4 | 04:52 | 39:40 | 06:11 -01:19 | 36:41 +02:59 |
| Burpees Broad Jump | 05:27 | 44:32 | 06:58 -01:31 | 42:52 +01:40 |
| Running 5 | 05:06 | 49:59 | 06:27 -01:21 | 49:50 +00:09 |
| Rowing | 05:25 | 55:05 | 05:34 -00:09 | 56:17 -01:12 |
| Running 6 | 05:17 | 01:00:30 | 06:35 -01:18 | 01:01:51 -01:21 |
| Farmers Carry | 05:31 | 01:05:47 | 03:18 +02:13 | 01:08:26 -02:39 |
| Running 7 | 05:17 | 01:11:18 | 06:21 -01:04 | 01:11:44 -00:26 |
| Sandbag Lunges | 07:15 | 01:16:35 | 06:55 +00:20 | 01:18:05 -01:30 |
| Running 8 | 06:09 | 01:23:50 | 07:17 -01:08 | 01:25:00 -01:10 |
| Wall Balls | 11:23 | 01:29:59 | 08:58 +02:25 | 01:32:17 -02:18 |
| Roxzone | 08:23 | 01:49:39 | 08:24 -00:01 | 01:49:39 |
Debbie Ho delivered a commendable performance at the 2024 Singapore National Stadium HYROX event, securing an overall rank of 16 and a rank of 6 in her age group. Her total running time was significantly faster than the average, indicating a strong runner profile. Despite this strength, Debbie's performance was inconsistent across the workout zones, suggesting areas for improvement in strength-based exercises. Her pacing strategy appears to be well-balanced, as she consistently gained time in running segments, though her running from segment 1 to 4 indicates a steady improvement and not a premature fast start.
Debbie was significantly slower in the sled pull and push segments. Focus on improving strength and technique with weighted sled drills. Incorporate progressive overload by gradually increasing sled weight. Emphasize core engagement and lower body strength with exercises like deadlifts, squats, and lunges.
To optimize wall ball performance, focus on building explosive power and endurance. Include exercises like thrusters, wall ball shots, and plyometric push-ups. Ensure proper squat depth and ball trajectory. Practicing with varying weights can also help adjust to different competition scenarios.
Improve grip strength and core stability for the farmers carry. Incorporate farmers walks with varying weights and distances. Focus on maintaining an upright posture and steady pace. Exercises like dead hangs and wrist curls can enhance grip endurance.
Debbie can gain valuable seconds in roxzone transitions. Practice quick transitions between exercises, simulating race conditions. Incorporate drills that emphasize speed and efficiency during transitions, such as quick changes between running and weighted exercises.
Maintain a balanced pace throughout the race to avoid fatigue during strength exercises. Use the first few running laps to set a comfortable pace and gradually increase speed if necessary.
Focus on efficient energy use during strength segments to conserve stamina for running. Consider using breathing techniques and short recovery periods during transitions to maintain energy levels.
Incorporate compromised running drills that simulate post-strength exercise fatigue. Practice running intervals immediately after strength workouts to adapt to the race conditions.
| Similar Athletes | |||
|---|---|---|---|
| Vitolo Valentina | 2023 Milan | 01:49:35 | |
| Soria Martha | 2024 Ciudad de Mexico | 01:49:47 | |
| Swiatowiec Brittany | 2023 Chicago | 01:49:48 | |
| Leindecker Stumm Camila | 2024 Chicago Navy Pier | 01:49:19 | |
| Huffman Claire | 2023 Birmingham | 01:49:49 | |
| Johnson Brandy | 2020 Dallas | 01:49:28 | |
| Verch Hanne | 2024 Stuttgart | 01:49:40 | |
| Garcia Estefania | 2024 London | 01:49:24 | |
| Garcia Silvia | 2022 Las Vegas | 01:49:11 | |
| Starks Gemma | 2024 Birmingham | 01:49:16 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Singapore | 01:38:21 | |
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