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 Yan Pui Yu'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 Yan Pui Yu'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 Yan Pui Yu'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 Yan Pui Yu'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
05:41.
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
Pui Yu Yan delivered a commendable performance at the 2024 Singapore Hyrox event, finishing in the top 9% overall and top 11% in her age group. With an overall time of 01:35:16, she demonstrated strong proficiency in strength-based exercises, especially with exceptional results in the Sled Push and Sandbag Lunges, ranking significantly higher than average. However, her total running time of 00:50:25 was slower than average, indicating that running is an area to focus on for improvement. Pacing analysis reveals that she might have started the race with a moderate pace, but gradually slowed down, suggesting potential fatigue management issues over the course of the event. This points to a more strength-oriented profile, with room to optimize running endurance and transition efficiency.
Segments to Improve
Total Running Time:
Pui's total running time was 01:16 slower than average, highlighting the need for enhanced endurance and speed. To address this, consider incorporating interval training sessions, focusing on both speed and stamina. A recommended workout is the "tempo run," where she maintains a challenging but sustainable pace for a set distance. Additionally, incorporating long-distance runs will build overall endurance.
Sled Pull:
The sled pull time was 01:15 slower than average, suggesting a need for improved upper body and core strength. Implement specific strength training exercises such as deadlifts, bent-over rows, and core stability drills like planks and Russian twists. Emphasizing technique, such as maintaining a low body position and a strong, consistent pull, will enhance efficiency in this segment.
Burpees Broad Jump:
With a time 00:43 slower than average, this segment can be improved by focusing on explosive power and technique. Incorporate plyometric exercises such as box jumps and burpee variations into the training routine. Practicing burpees with a focus on minimizing ground contact time and maximizing jump distance will also be beneficial.
Ski Erg:
The Ski Erg was 00:20 slower than average, indicating potential for improvement in upper body endurance and technique. Include high-intensity interval training on the Ski Erg, focusing on maintaining consistent stroke power and rhythm. Strengthening the shoulders and back with exercises like lat pulldowns and shoulder presses will also improve performance in this segment.
Race Strategies
Pacing:
To manage energy reserves effectively, consider adopting a negative split race strategy, where the second half of the race is completed faster than the first. This will help in maintaining stamina and preventing burnout in later segments.
Transitions:
Focus on optimizing transition times in the Roxzone by practicing quick, efficient transitions in training. Simulate race conditions to improve fluidity and reduce downtime between exercises.
Compromised Running:
Incorporate compromised running drills into training, where running intervals are combined with strength exercises to mimic race fatigue conditions. This will enhance the ability to maintain running form and speed after strength-based exercises.
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 Women