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
964 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 964 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 964 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Cooper Jill'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 Cooper Jill'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 964 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 Cooper Jill'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 Cooper Jill'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
08:20.
Check the detail of the improvement plan below.
Based on 964 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Jill Cooper demonstrated a commendable performance, ranking in the top 12% overall and top 13% in her age group at the 2024 Singapore Hyrox event. Despite a strong showing in strength-based exercises, Jill's overall running time was 6:31 slower than the average, suggesting that running is an area needing improvement. Her performance on the initial running segments was slightly slower than average, indicating a cautious start, but she maintained a consistent pace throughout the race. Jill's strength segments, such as the Sled Push, Sled Pull, and Rowing, were significantly faster than average, highlighting a strong proficiency in strength-based activities.
Segments to Improve
Running Segments:
Jill's running segments were consistently slower than average, particularly running 5 and running 8, where she was over a minute slower. This indicates a need for enhanced aerobic capacity and endurance.
Training Strategies:
Interval Training: Incorporate interval training focusing on speed and endurance. For example, 400m repeats at a pace faster than her best running lap time (6:35) with a 90-second rest between intervals.
Long Runs: Include weekly long runs to build endurance, gradually increasing the distance to improve aerobic capacity.
Tempo Runs: Conduct tempo runs at a pace slightly slower than her best lap time to improve lactate threshold.
Roxzone:
Improving transition times in the Roxzone could help lower her overall time. Jill's Roxzone time was faster than average, yet still presents an opportunity for optimization.
Training Strategies:
Transition Drills: Practice quick transitions between exercises, focusing on efficiency and minimizing rest.
Cross-Training: Engage in cross-training workouts that combine running and strength elements to simulate race conditions and improve transition efficiency.
Race Strategies
Pacing Strategy: Focus on maintaining a steady pace throughout the race. Avoid starting too cautiously, particularly in the initial running segments, to prevent falling behind early on.
Strength Utilization: Leverage her strength in exercises like Sled Push and Sled Pull to gain time, allowing her to conserve energy during running segments.
Hydration and Nutrition: Ensure proper hydration and nutrition before and during the race for sustained energy levels, especially important given the demanding nature of the event.
Mental Preparation: Develop a mental strategy to stay focused and resilient, particularly during the longer and more exhausting running segments.