Thompson Dana
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
214 similar athletes.
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 214 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 214 athletes with similar finish time in Hyrox Pro Women
Pacing Quality
This section showcases the entire Thompson Dana'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 Thompson Dana'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 214 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 Thompson Dana'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 Thompson Dana'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
04:56.
Check the detail of the improvement plan below.
04:41
Potential Improvement
94.9%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Dana Thompson delivered an impressive performance at the 2024 Singapore Hyrox race, achieving an overall rank of 16, placing her in the top 8% of all competitors. Within her age group (35-39), she ranked 5th, which places her in the top 10% of her peers. Her total time of 01:25:58 is commendable, showcasing her dedication and preparation. However, Dana's total running time was 03:24 slower than the average, indicating that she may have a stronger strength profile rather than a pure running focus. Analyzing the first few running segments, it appears that Dana maintained a steady pace without starting too fast or too slow, which is indicative of a well-paced race.
Segments to Improve
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Total Running Time: Dana's total running time suggests there is room for improvement in her running efficiency. To enhance her running performance, she should focus on speed endurance and running form drills.
- Drills: Incorporate interval training sessions, such as 400m repeats at a pace faster than her race pace, with short recovery periods. Include tempo runs to boost her threshold and speed endurance.
- Form Correction: Work on running form by focusing on cadence, posture, and foot strike. Incorporate drills like high knees, butt kicks, and strides to improve running efficiency.
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Burpees Broad Jump: While Dana was faster than average, she lagged behind the top 25th percentile. Improving explosive power and agility can aid in better performance.
- Exercises: Plyometric exercises such as box jumps, squat jumps, and lateral bounds can be beneficial. Emphasize proper landing mechanics to maximize power output and reduce injury risk.
- Form Correction: Focus on maintaining a consistent rhythm and using arm swings to enhance jump distance effectively.
Race Strategies
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Pacing Strategy: Maintain a balanced pace throughout the race to avoid early fatigue. Utilize a strategy that segments the race into thirds, conserving energy initially, maintaining a steady pace in the middle, and pushing harder in the final sections.
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Transition Efficiency: Dana's Roxzone time was faster than average, but continuous improvement can be obtained by practicing transitions between exercises. Set up mock transitions in training to minimize downtime and maintain momentum.
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Strength-Endurance Balance: Given Dana's strength-oriented profile, integrating more running-focused sessions while maintaining her strength training will create a more balanced athlete capable of excelling in both aspects of the competition.
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
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