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
558 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 558 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 558 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire K Shania'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 K Shania'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 558 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 K Shania'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 K Shania'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
03:25.
Check the detail of the improvement plan below.
Based on 558 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Shania K's performance in the 2024 Singapore Hyrox race was commendable, placing her in the top 18% overall and top 20% in her age group. Her total running time of 00:55:09 was notably 00:34 faster than the average, indicating a strong running profile. Shania's pacing during the initial running segments suggests that she started slightly slower than average, likely conserving energy for later stages, which was beneficial as she improved in subsequent running segments. Her standout performance was in the Burpees Broad Jump, where she was significantly faster than average. However, her performance in strength-based exercises like Wall Balls and Ski Erg was less competitive, suggesting areas for improvement.
Segments to Improve
Wall Balls: Shania was 01:11 slower than average, placing at the 79th percentile. To improve, she should focus on:
Exercises: Incorporate high-rep wall ball workouts, squats, and overhead presses to build endurance and strength.
Form Corrections: Ensure a full squat to maximize power and use the legs to drive the ball upwards, reducing arm fatigue.
Ski Erg: Shania was 00:24 slower than average, ranked at the 81st percentile. Suggested improvements include:
Exercises: Regularly practice on the Ski Erg with interval training to enhance cardiovascular efficiency and arm strength.
Technique: Focus on a strong pull and a quick recovery phase, engaging core muscles for additional power.
Roxzone: Spending 00:29 longer than average, Shania should work on transition efficiency by:
Drills: Practice quick transitions between exercises to minimize downtime and maintain momentum.
Overall Fitness: Engage in circuit training to improve overall conditioning for faster recovery between segments.
Sled Push & Pull: Shania has room for improvement in these areas. Training strategies include:
Exercises: Incorporate heavy sled pushes and pulls, focusing on both speed and strength development.
Technique: Maintain a low body position and drive through the legs to optimize force application.
Race Strategies
Pacing: Begin the race with a steady pace to avoid early fatigue and gradually increase intensity, especially in running segments where Shania excels.
Compromised Running: Implement compromised running drills, where Shania practices running immediately after strength exercises, to simulate race conditions and improve endurance.
Transition Efficiency: Minimize time in the Roxzone by practicing rapid equipment changes and maintaining a high level of focus and energy.
Strength Training: Since Shania has a strong running profile, balancing her training with more emphasis on strength and functional training will enhance her overall performance.