Kurien Sonia 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 243 similar athletes.

Performance Highlights

SIN SIN Flag Women 30-34 #121007 01:24:29 6th in AG | Top 46.2% 14th | Top 24.1%
+02:17
43:08
Run Total
+00:17
05:23
Avg. Lap
+00:41
05:06
Best Lap
-01:18
36:42
Workout Total
-00:10
04:35
Avg. Workout
-00:58
04:43
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 Pro 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 243 athletes with similar finish time in Hyrox Pro 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 243 athletes with similar finish time in Hyrox Pro Women

Pacing Quality

This section showcases the entire Kurien Sonia'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 Kurien Sonia'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 243 athletes with similar finish time in Hyrox Pro 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 Kurien Sonia'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 Pro 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 Kurien Sonia'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 05:10. Check the detail of the improvement plan below.

03:09 Potential Improvement 61.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Women
Splits Potential Improvement Time Focus During Training
Run Total 03:09 43:08 to 39:59 61.0%
Sled Pull 01:24 07:07 to 05:43 27.1%
Ski Erg 00:21 05:03 to 04:42 6.8%
Burpees Broad Jump 00:10 04:46 to 04:36 3.2%
Rowing 00:06 05:02 to 04:56 1.9%
Sled Push 00:00 03:07 to 03:07 0.0%
Farmers Carry 00:00 02:12 to 02:12 0.0%
Sandbag Lunges 00:00 04:28 to 04:28 0.0%
Wall Balls 00:00 04:57 to 04:57 0.0%

Splits Time

Kurien Sonia Perfect Race
Splits Total Average Total
Running 1 04:44 00:00 04:22 +00:22 00:00 +00:00
Ski Erg 05:03 04:44 04:44 +00:19 04:22 +00:22
Running 2 05:06 09:47 04:47 +00:19 09:06 +00:41
Sled Push 03:07 14:53 03:52 -00:45 13:53 +01:00
Running 3 05:22 18:00 05:08 +00:14 17:45 +00:15
Sled Pull 07:07 23:22 06:07 +01:00 22:53 +00:29
Running 4 05:29 30:29 05:09 +00:20 29:00 +01:29
Burpees Broad Jump 04:46 35:58 04:43 +00:03 34:09 +01:49
Running 5 05:32 40:44 05:17 +00:15 38:52 +01:52
Rowing 05:02 46:16 05:00 +00:02 44:09 +02:07
Running 6 05:25 51:18 05:12 +00:13 49:09 +02:09
Farmers Carry 02:12 56:43 02:34 -00:22 54:21 +02:22
Running 7 05:20 58:55 05:15 +00:05 56:55 +02:00
Sandbag Lunges 04:28 01:04:15 04:56 -00:28 01:02:10 +02:05
Running 8 06:13 01:08:43 05:38 +00:35 01:07:06 +01:37
Wall Balls 04:57 01:14:56 06:04 -01:07 01:12:44 +02:12
Roxzone 04:43 01:24:29 05:41 -00:58 01:24:29
Based on 243 athletes with similar finish time in Hyrox Pro Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Sonia Kurien demonstrated a strong performance in the 2024 Singapore HYROX PRO race, securing an impressive overall rank of 14th out of 184 athletes and 6th in her age group. These rankings place her in the top 7% overall and top 13% within her age group, showcasing her competitive edge. Her total time of 1:24:29, while commendable, indicates room for improvement, particularly in her total running time, which was 2:07 slower than the average. Given her running splits, it appears Sonia may have started at a slightly slower pace, as seen from her Running 1 to Running 4 segments. Additionally, her transitions were notably efficient, as reflected by her Roxzone timing, suggesting good overall fitness and effective transitions. Sonia appears to excel in strength-based exercises, as indicated by significantly faster-than-average times in segments like Sled Push, Farmers Carry, Sandbag Lunges, and Wall Balls, pointing to a strong hybrid profile with a slight edge in strength over running.

Segments to Improve

  • Total Running Time: To improve her running efficiency and speed, Sonia should incorporate interval training and tempo runs into her routine. High-intensity interval training (HIIT) could be particularly beneficial, focusing on short bursts of speed followed by moderate-paced recovery periods. Additionally, hill repeats can build strength and improve cardiovascular fitness. Form correction should include maintaining an upright posture, ensuring a midfoot strike, and optimizing arm swing for better propulsion.
  • Ski Erg: Sonia can enhance her Ski Erg performance by focusing on technique. Emphasizing a strong core and full-body engagement during each stroke will improve efficiency. Incorporating circuit workouts that combine rowing and core exercises could enhance her endurance and strength for this segment.
  • Sled Pull: Improving the Sled Pull segment can be achieved through strength training, particularly targeting the upper body and grip strength. Exercises such as deadlifts, bent-over rows, and forearm strengthening drills can be beneficial. Practicing the sled pull with varying weights will also help Sonia adjust to different resistance levels during the competition.
  • Burpees Broad Jump: To enhance her performance in this segment, Sonia should focus on plyometric exercises that enhance explosive power and agility. Box jumps, tuck jumps, and lateral jumps can all aid in improving her broad jump distance. Practicing proper burpee form, ensuring a quick transition from plank to squat, will also be crucial.

Race Strategies

  • Efficient Pacing: Sonia should aim to maintain a consistent pace throughout the race, avoiding a slow start in the first running segments. Implementing negative splits, where the second half of the race is run faster than the first, could be a strategic approach to conserve energy and then capitalize on her strengths in the later stages.
  • Transition Optimization: While Sonia's transitions were already above average, further reducing transition time can be achieved through practice drills that simulate race conditions, emphasizing speed and efficiency in moving between exercise zones.
  • Race Nutrition and Hydration: Proper nutrition and hydration strategies before and during the race are crucial. Practicing with different nutritional plans during training will help identify what works best for maintaining energy levels throughout the race.

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 Pro Women
Similar Athletes
Wheat Breton 2024 Brisbane 01:24:47
Prieto Hernández Eva 2021 Madrid 01:24:53
Mccreanor Monique 2024 Brisbane 01:24:05
Eckhardt Melanie 2019 Frankfurt 01:24:03
Miell Geraldine 2024 Bilbao 01:24:51
Dalton Carly 2024 London 01:24:50
Pietras Mariola 2024 Katowice 01:24:54
Rogers Laura 2021 Dallas 01:24:55
Klärich Miia 2024 Stockholm 01:24:20
Clenahan Fiona 2024 Madrid 01:24:41

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Singapore 01:37:58
2024 Poznan 01:27:10

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