Au Ada Hyrox Result

Dive into this athlete’s performance at 2024 Singapore 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.

Performance Highlights

HKG HKG Flag Women 45-49 #154002 01:25:42 4th in AG | Top 16.0% 42nd | Top 13.5%
+01:41
45:49
Run Total
+00:14
05:44
Avg. Lap
+00:26
05:18
Best Lap
-00:04
35:07
Workout Total
+00:00
04:23
Avg. Workout
-01:38
04:49
Roxzone

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 Au Ada'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 Au Ada'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 Au Ada'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 Au Ada'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 05:40. Check the detail of the improvement plan below.

02:51 Potential Improvement 50.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 02:51 45:49 to 42:58 50.3%
Sled Pull 01:13 06:11 to 04:58 21.5%
Farmers Carry 00:41 02:42 to 02:01 12.1%
Ski Erg 00:18 05:13 to 04:55 5.3%
Wall Balls 00:17 04:19 to 04:02 5.0%
Rowing 00:16 05:25 to 05:09 4.7%
Sled Push 00:04 02:26 to 02:22 1.2%
Burpees Broad Jump 00:00 04:37 to 04:37 0.0%
Sandbag Lunges 00:00 04:14 to 04:14 0.0%

Splits Time

Au Ada Perfect Race
Splits Total Average Total
Running 1 04:34 00:00 05:00 -00:26 00:00 +00:00
Ski Erg 05:13 04:34 05:01 +00:12 05:00 -00:26
Running 2 05:18 09:47 05:16 +00:02 10:01 -00:14
Sled Push 02:26 15:05 02:36 -00:10 15:17 -00:12
Running 3 05:30 17:31 05:31 -00:01 17:53 -00:22
Sled Pull 06:11 23:01 05:25 +00:46 23:24 -00:23
Running 4 05:42 29:12 05:33 +00:09 28:49 +00:23
Burpees Broad Jump 04:37 34:54 05:40 -01:03 34:22 +00:32
Running 5 06:04 39:31 05:40 +00:24 40:02 -00:31
Rowing 05:25 45:35 05:16 +00:09 45:42 -00:07
Running 6 05:53 51:00 05:34 +00:19 50:58 +00:02
Farmers Carry 02:42 56:53 02:10 +00:32 56:32 +00:21
Running 7 05:54 59:35 05:34 +00:20 58:42 +00:53
Sandbag Lunges 04:14 01:05:29 04:29 -00:15 01:04:16 +01:13
Running 8 06:58 01:09:43 05:56 +01:02 01:08:45 +00:58
Wall Balls 04:19 01:16:41 04:34 -00:15 01:14:41 +02:00
Roxzone 04:49 01:25:42 06:27 -01:38 01:25:42
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Ada Au delivered an impressive performance at the 2024 Singapore Hyrox event, securing an overall rank of 42, placing her in the top 3% of 1115 athletes. In her age group (45-49), she achieved a rank of 4, positioning her in the top 4% of 95 athletes. Her overall time was 01:25:42. The analysis indicates that Ada has a strong hybrid profile, with a balance between running and strength. However, her total running time was 00:45:49, which was 01:07 slower than the average, suggesting a slight edge towards strength over running. Notably, Ada started the race with a faster pace, as seen with her best running lap of 00:05:18, but she slowed down as the race progressed, indicating possible fatigue or strategic pacing adjustments.

Segments to Improve

  • Sled Pull: Ada was 00:44 slower than average. To improve, focus on exercises that enhance upper body strength and grip endurance, such as pull-ups, deadlifts, and rope pulls. Incorporate sled pull drills with varying weights to simulate race conditions.
  • Farmers Carry: With a 00:30 slower time, grip strength and core stability are key areas for improvement. Practice farmers carries with heavier weights and longer distances. Additionally, include core exercises such as planks and Russian twists.
  • Running 8: This segment showed a significant slowdown (00:53 slower than average). To address this, include interval training and tempo runs to build endurance and speed. After strength workouts, practice compromised running to simulate race fatigue.
  • Wall Balls: Ada was 00:10 slower than average. Focus on leg strength and explosive power through squats and plyometric exercises. Ensure proper form to improve efficiency and reduce fatigue.
  • Ski Erg: Slightly slower by 00:11, this can be improved with high-intensity interval training on the erg machine. Work on technique to maximize power output and efficiency.

Race Strategies

  • Pacing: Ada should aim for a more consistent pace throughout the race. Starting too fast may lead to fatigue in later segments. Implement negative split training to practice finishing stronger than starting.
  • Transition Efficiency: Despite a fast roxzone time, continual practice of seamless transitions between exercises can shave off more seconds. Focus on minimizing rest periods while maintaining form.
  • Compromised Running: Given the fatigue in the later running segments, regularly train running immediately after strength workouts to adapt to muscle fatigue.
  • Strength-Endurance Balance: Tailor training plans to maintain the balance between strength and running. Consider alternating focus weeks between strength and endurance.

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
Similar Athletes
Schleiff Lea 2018 Hamburg 01:25:47
Ojeda Ariadna 2024 New York 01:25:54
Toson Clarissa 2024 Turin 01:25:17
Vargas Pulido Silve 2024 Bilbao 01:25:23
Curran Ciara Mary 2024 Perth 01:25:55
Adam Diane 2023 München 01:25:20
Hofer Yelines 2024 Frankfurt 01:25:51
Gensert Gina 2024 Vienna - European Championship 01:25:17
Patrizia Lewin Sportclub Wolgast E 2019 Hamburg 01:26:04
Wilson Lauren 2024 Sydney 01:25:57

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Hong Kong 01:42:27
2024 Hong Kong 01:27:56

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download