Xin Min Tan

Power Improvement Meter
886.6 Watts (+10.75%)
Strength Improvement Meter
30.0Kg (+5.52%)
Weekly Volume
Recovery Times Guide

Recovery runs are an important part of training. We have a high focus on technique, it provides an opportunity to learn new technical components as well as recovering muscles from high speed sessions.

The times below are the acceptable range that the runs should be completed in.


60m: 10.2 - 11.3


80m: 13.6 - 15.0


100m: 17.0 - 18.8


150m: 25.6 - 28.2


200m: 34.1 - 37.6


300m: 51.1 - 56.4


Last Workout

Snatch: 11 reps on 2020-09-02
1584.3W 33.1% (1241.0W - 1893.0W)
1.25m/s -2.3% (1.15m/s - 1.39m/s)
23.0Kg 15.5% (23.0Kg - 23.0Kg)
1.51m -4.4% (1.39m - 1.77m)
0.13m/s 30.0% (0.01m/s - 0.25m/s)

Power Clean: 30 reps on 2020-09-02
1355.7W 24.7% (930.0W - 1643.0W)
1.09m/s 14.7% (0.86m/s - 1.37m/s)
25.0Kg 1.5% (20.0Kg - 30.0Kg)
1.15m 8.5% (0.95m - 1.43m)
0.15m/s 25.0% (0.01m/s - 0.37m/s)

Average Speed m/s

The average speed of the athlete in different situations over various distances
Squat
Reps: 105 Last Workout: 2020-03-18
Current Form -15.1%
Last Workout -26.3%
Avg
Recent
Last
Squat
Reps: 105 Last Workout: 2020-03-18
Current Form +35.1%
Last Workout +58.5%
Avg
Recent
Last
Squat Jump
Reps: 249 Last Workout: 2020-08-26
Current Form +16.8%
Last Workout +19.9%
Avg
Recent
Last
Snatch
Reps: 161 Last Workout: 2020-09-02
Current Form +16.4%
Last Workout +33.0%
Avg
Recent
Last
Power Clean
Reps: 179 Last Workout: 2020-09-02
Current Form +6.5%
Last Workout +24.7%
Avg
Recent
Last
Hang Clean
Reps: 156 Last Workout: 2020-08-10
Current Form -2.1%
Last Workout -6.1%
Avg
Recent
Last
Flying 60
Sessions: 2 Last run: 2020-07-10
Total Average Speed: 8.44 m/s
Last Session Speed: 8.7 m/s
Flying 30
Sessions: 4 Last run: 2020-06-28
Total Average Speed: 8.06 m/s
Last Session Speed: 8.17 m/s
Deadlift
Reps: 70 Last Workout: 2019-11-13
Current Form -9.4%
Last Workout -5.6%
Avg
Recent
Last
80
Sessions: 4 Last run: 2020-08-30
Total Average Speed: 7.3 m/s
Last Session Speed: 7.59 m/s
300
Sessions: 3 Last run: 2020-07-03
Total Average Speed: 6.7 m/s
Last Session Speed: 6.88 m/s
150
Sessions: 5 Last run: 2020-08-16
Total Average Speed: 7.44 m/s
Last Session Speed: 7.36 m/s
Squat
Squat Jump
Snatch
Power Clean
Hang Clean
Report Card for the 150m sprint session

You've performed a 150 session 5 times.

Your average time based on all your results is 20.16 secs (7.44m/s)

You only did one run in your last session on 2020-08-16 and it was slower than your overall average by -0.23 secs

Taking a closer look at your last two sessions....

You did 1 reps in the most recent session and 2 reps in a session 58 days prior

Your only run in this most recent session was worse than your average time the last time you did this session on 2020-06-19 by 0.87 secs

It's a bit slower than we'd like to see.

Your only run in the last session (20.39) wasn't even as good as your slowest rep in the session before (19.83) by -0.56 secs. This is rubbish.

It's kinda close, so I guess it's not too bad.

Your only run in the last session (20.39) was worse than your best run in the session before (19.2) by 1.19 secs.

Something isn't right. Be sure to chat to coaches about this

You were 1.21 secs off your PB for this session

In this current form (20.39) your estimated 100m race time on tartan would be 13.44 secs

If you ran your PB time (19.18) it would be 12.71 secs in a 100m race

Vertical Jump with Ballistic Ball - Monthly Power
Squat Jump - Monthly Weight (Kg)
Squat Jump - Monthly Power
Squat - Monthly Weight (Kg)
Squat - Monthly Power
Snatch - Monthly Weight (Kg)
Snatch - Monthly Power
Power Clean - Monthly Weight (Kg)
Power Clean - Monthly Power
Hang Clean - Monthly Weight (Kg)
Hang Clean - Monthly Power