Heiße Sandra Hyrox Result

Dive into this athlete’s performance at 2018 Essen 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.

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Performance Highlights

GER Flag Heiße Sandra Woman Women 40-44 #100010 01:31:46 🥉 in AG | Top 30.0% 18th | Top 24.7%
-03:02
43:43
Run Total
-00:22
05:28
Avg. Lap
-00:22
04:45
Best Lap
+02:26
40:20
Workout Total
+00:18
05:02
Avg. Workout
+00:29
07:40
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.

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Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 25 to 91.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 25 to 91.
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Percentile based on all the athletes who competed in Hyrox Women

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 285 to 381.
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Based on 1000 athletes with similar finish time in Hyrox Women

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 131 to 595.
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Based on 1000 athletes with similar finish time in Hyrox Women

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -148 to 220.
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Based on 1000 athletes with similar finish time in Hyrox Women

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 5184 to 5676.
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Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 91 to 830.
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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 his 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.

03:56 Potential Improvement 79.7% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 60 to 840.
The chart has 1 Y axis displaying values. Data ranges from 0 to 1701.
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Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Focus During Training
BBJ 03:56 (From 09:55 to 05:59) 79.7%
Sandbag Lunges 00:46 (From 05:28 to 04:42) 15.5%
Ski Erg 00:13 (From 05:17 to 05:04) 4.4%
Farmers Carry 00:01 (From 02:11 to 02:10) 0.3%
Sled Push 00:00 (From 02:20 to 02:20) 0.0%
Sled Pull 00:00 (From 05:13 to 05:13) 0.0%
Rowing 00:00 (From 05:20 to 05:20) 0.0%
Wall Balls 00:00 (From 04:36 to 04:36) 0.0%
Run Total 00:00 (From 43:43 to 43:43) 0.0%

Splits Time

Heiße Sandra Perfect Race
Splits Total Average Total
Running 1 04:45 00:00 05:11 -00:26 00:00 +00:00
Ski Erg 05:17 04:45 05:09 +00:08 05:11 -00:26
Running 2 05:03 10:02 05:33 -00:30 10:20 -00:18
Sled Push 02:20 15:05 02:48 -00:28 15:53 -00:48
Running 3 05:34 17:25 05:51 -00:17 18:41 -01:16
Sled Pull 05:13 22:59 05:56 -00:43 24:32 -01:33
Running 4 05:41 28:12 05:53 -00:12 30:28 -02:16
Burpees Broad Jump 09:55 33:53 06:15 +03:40 36:21 -02:28
Running 5 05:36 43:48 06:02 -00:26 42:36 +01:12
Rowing 05:20 49:24 05:26 -00:06 48:38 +00:46
Running 6 05:34 54:44 05:56 -00:22 54:04 +00:40
Farmers Carry 02:11 01:00:18 02:19 -00:08 01:00:00 +00:18
Running 7 05:34 01:02:29 05:54 -00:20 01:02:19 +00:10
Sandbag Lunges 05:28 01:08:03 04:54 +00:34 01:08:13 -00:10
Running 8 05:59 01:13:31 06:21 -00:22 01:13:07 +00:24
Wall Balls 04:36 01:19:30 05:07 -00:31 01:19:28 +00:02
Roxzone 07:40 01:31:46 07:11 +00:29 01:31:46
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Sandra Heiße had a strong performance in the Hyrox race in Essen. She finished 18th overall out of 225 athletes, which puts her in the top 8% of all participants. In her age group (40-44), she finished 3rd out of 26 athletes, placing her in the top 11%. Her total race time was 01:31:46, with a total running time of 00:43:43, which is 01:38 faster than the average.

Sandra's best running lap was 00:04:45, which was 00:16 faster than the average. She showed consistent strength in her running performance throughout the race, with most of her running splits being faster than the average.

Segments to Improve


1. Burpees Broad Jump:
Sandra took 00:09:55 to complete this segment, which is 04:00 slower than the average. To improve her performance in this segment, Sandra should focus on improving her explosiveness and agility. She can incorporate exercises like box jumps, squat jumps, and plyometric push-ups into her training routine. Additionally, practicing the specific movement pattern of the burpees broad jump and working on her form and technique can help her become more efficient.

2. Roxzone:
Sandra spent 00:07:40 in the roxzone, which is 00:43 slower than the average. This indicates that she may have rested more or took more time during the transitions. To improve this segment, Sandra should focus on improving her overall fitness and transition time. Incorporating high-intensity interval training (HIIT) and circuit training into her training routine can help improve her overall fitness level and reduce the time spent in the roxzone.

3. Sandbag Lunges:
Sandra took 00:05:28 to complete this segment, which is 00:33 slower than the average. To improve her performance in sandbag lunges, Sandra should focus on strengthening her lower body muscles, particularly her quadriceps, glutes, and hamstrings. Exercises like squats, lunges, and deadlifts can help improve her leg strength and stability. She should also practice the specific movement pattern of sandbag lunges and work on maintaining proper form and technique throughout the exercise.

4. Ski Erg:
Sandra took 00:05:17 to complete this segment, which is 00:11 slower than the average. To improve her performance on the ski erg, Sandra should focus on improving her upper body and core strength. Incorporating exercises like rows, pull-ups, and planks into her training routine can help strengthen the muscles used during the ski erg. Additionally, practicing proper technique and pacing on the ski erg can help improve her efficiency and speed.

Strategies


1. Pacing:
Sandra's overall pacing in the race was good, with consistent running performance throughout. However, she should be mindful of maintaining a steady pace and not starting too fast, as this can lead to fatigue later in the race. It is important for her to find a balance between pushing herself and conserving energy for the later segments.

2. Strength Training:
Since Sandra showed strength in the running segments, she should continue to focus on maintaining her running performance while also incorporating strength training exercises to improve her overall strength and power. This can be done by including strength training sessions in her weekly routine, focusing on exercises that target the major muscle groups used in Hyrox, such as squats, deadlifts, and lunges.

3. Transition Practice:
To improve her performance in the roxzone, Sandra should practice efficient transitions between exercises. This can be done by simulating race scenarios during training sessions and focusing on minimizing the time spent between exercises. By practicing transitions and finding ways to streamline her movements, she can reduce the time spent in the roxzone and improve her overall race time.

4. Mental Preparation:
Hyrox races can be physically demanding, so it is important for Sandra to mentally prepare herself for the challenges she may face during the race. This can be done through visualization exercises, positive self-talk, and setting realistic goals for each segment. By mentally preparing herself, she can stay focused and motivated throughout the race.

Overall, Sandra Heiße had a strong performance in the Hyrox race in Essen. By focusing on improving her performance in the identified segments, implementing the suggested training strategies and techniques, and following the race strategies, she can continue to enhance her performance and achieve even better results in future races.

Similar Athletes
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Drnovšek Martina 2024 Rimini 01:32:11
Marque Hélène 2024 Paris 01:32:01
Groves Belinda 2024 Melbourne 01:32:04
Wendy Kap 2024 Maastricht 01:31:25
Uitto Katja 2024 Stockholm 01:31:23
Bate Charlotte 2022 Birmingham 01:31:29
Ficut Catalina 2024 Maastricht 01:31:31
Other Results from this athlete
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