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.
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 Dela Cruz Justine'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 Dela Cruz Justine'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 Dela Cruz Justine'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 Dela Cruz Justine'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
05:26.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Justine Dela Cruz delivered a commendable performance in the 2024 Singapore HYROX race, securing an overall rank of 79, placing her in the top 7% of participants. Within her age group, she ranked 21st, placing her in the top 11%. Her overall time of 01:30:57 showcases her competitive edge. Notably, her strength segments were quite impressive, particularly the Wall Balls, where she ranked in the 1st percentile with a time significantly faster than average. However, her total running time was 3 minutes and 40 seconds slower than average, indicating room for improvement in running. The slower running times, especially in the middle segments, suggest a possible endurance issue or a pacing strategy that needs refining. It's evident that Justine has a strong strength profile but would benefit from enhancing her running capabilities to develop a more hybrid fitness profile.
Segments to Improve
Total Running Time: Justine's running performance is an area for growth. She tended to slow down significantly in the later running segments, particularly Running 5 through Running 8, suggesting fatigue. To address this, focus on the following:
Endurance Training: Incorporate longer runs at a steady pace to build cardiovascular endurance.
Interval Training: Engage in high-intensity interval training (HIIT) to improve speed and recovery time. Consider 400m to 800m repeats at a fast pace with short recovery periods.
Compromised Running Drills: Practice running after strength exercises like sled pushes or burpees to simulate race conditions.
Roxzone: Justine's transitions are average but improving them could shave off crucial seconds. Focus on:
Transition Drills: Practice smooth and swift transitions during workouts. Time yourself moving quickly but efficiently between exercises.
Functional Fitness: Work on agility drills that enhance quick movements and directional changes.
Sandbag Lunges: Although on par with the average, further improvement could enhance overall efficiency:
Form Correction: Ensure proper lunging technique to maximize power and minimize fatigue. Work with a coach to refine form.
Strengthening Exercises: Incorporate lunges with varying weights and plyometric lunges into training to build strength and explosive power.
Race Strategies
Even Pacing: Strategize to maintain a consistent pace throughout the race. Avoid starting too fast, which can lead to fatigue and slower times in later segments.
Efficient Transitions: Plan and practice efficient transitions to reduce Roxzone time. Visualize the transition process before the race to minimize delays.
Hydration and Nutrition: Ensure optimal energy levels by managing hydration and nutrition before and during the race. Consider carbohydrate sources for sustained energy.
Mental Preparation: Enhance mental toughness by visualizing race scenarios and developing a strong mindset to push through fatigue.