Dive into this athlete’s performance at 2018 Hamburg 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 89 similar athletes.
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!
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.
Here’s the full breakdown of Lange Caroline's 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 Lange Caroline hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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.
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 Lange Caroline’s 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.
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 Lange Caroline'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 05:31. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:35 | 50:41 to 47:06 | 65.0% |
| Sled Pull | 00:56 | 08:45 to 07:49 | 16.9% |
| Burpees Broad Jump | 00:31 | 06:37 to 06:06 | 9.4% |
| Farmers Carry | 00:21 | 03:33 to 03:12 | 6.3% |
| Ski Erg | 00:08 | 05:11 to 05:03 | 2.4% |
| Sled Push | 00:00 | 02:49 to 02:49 | 0.0% |
| Rowing | 00:00 | 05:16 to 05:16 | 0.0% |
| Sandbag Lunges | 00:00 | 05:19 to 05:19 | 0.0% |
| Wall Balls | 00:00 | 06:59 to 06:59 | 0.0% |
| Lange Caroline | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:46 | 00:00 | 04:59 -00:13 | 00:00 +00:00 |
| Ski Erg | 05:11 | 04:46 | 05:02 +00:09 | 04:59 -00:13 |
| Running 2 | 05:44 | 09:57 | 05:35 +00:09 | 10:01 -00:04 |
| Sled Push | 02:49 | 15:41 | 04:43 -01:54 | 15:36 +00:05 |
| Running 3 | 06:27 | 18:30 | 05:59 +00:28 | 20:19 -01:49 |
| Sled Pull | 08:45 | 24:57 | 08:01 +00:44 | 26:18 -01:21 |
| Running 4 | 06:23 | 33:42 | 05:58 +00:25 | 34:19 -00:37 |
| Burpees Broad Jump | 06:37 | 40:05 | 06:25 +00:12 | 40:17 -00:12 |
| Running 5 | 06:20 | 46:42 | 06:10 +00:10 | 46:42 +00:00 |
| Rowing | 05:16 | 53:02 | 05:29 -00:13 | 52:52 +00:10 |
| Running 6 | 06:33 | 58:18 | 06:04 +00:29 | 58:21 -00:03 |
| Farmers Carry | 03:33 | 01:04:51 | 03:11 +00:22 | 01:04:25 +00:26 |
| Running 7 | 06:41 | 01:08:24 | 06:25 +00:16 | 01:07:36 +00:48 |
| Sandbag Lunges | 05:19 | 01:15:05 | 06:11 -00:52 | 01:14:01 +01:04 |
| Running 8 | 07:52 | 01:20:24 | 06:53 +00:59 | 01:20:12 +00:12 |
| Wall Balls | 06:59 | 01:28:16 | 08:00 -01:01 | 01:27:05 +01:11 |
| Roxzone | 07:14 | 01:42:29 | 07:24 -00:10 | 01:42:29 |
Caroline's best running lap was 00:04:46, which was 00:36 faster than the average for her finish time.
To improve performance in the Sled Pull, Caroline should focus on improving her overall fitness and strength. This can be achieved through specific exercises such as deadlifts, squats, and upper body exercises like rows and pull-ups. Incorporating exercises that target the muscles used in the Sled Pull, such as the glutes, hamstrings, and back, will help Caroline build strength and power in these areas. Additionally, working on grip strength through exercises like farmers carries and kettlebell swings can also be beneficial.
For the Wall Balls segment, Caroline should work on improving her speed and efficiency in performing the exercise. This can be achieved through practicing the movement and focusing on proper form and technique. She can also incorporate exercises that target the muscles used in wall balls, such as squats, lunges, and shoulder presses, to improve overall strength and power.
Improving performance in the Run Total segment will require a combination of improving overall fitness and running technique. Caroline can incorporate interval training and speed work into her training routine to improve her running speed and endurance. She should also focus on proper running form, including stride length, foot strike, and posture, to maximize efficiency and reduce time spent on the running segments.
To improve performance in the Farmers Carry segment, Caroline should focus on improving her grip strength and overall strength in the upper body and core. Exercises such as farmer's carries, kettlebell swings, and pull-ups can help improve grip strength and upper body strength. Additionally, incorporating exercises that target the core, such as planks and Russian twists, will help improve stability and overall performance in the Farmers Carry segment.
In the Running 8 segment, Caroline should focus on improving her overall running endurance and speed. Incorporating interval training and speed work into her training routine will help improve her running performance. Additionally, working on strengthening the muscles used in running, such as the quads, hamstrings, and calves, through exercises like squats, lunges, and calf raises, will also be beneficial.
Caroline should also focus on proper form and technique in each segment to maximize efficiency and reduce time spent on transitions. This includes practicing proper form for exercises such as wall balls, sled pulls, and farmers carries to minimize time lost due to form errors.
Additionally, Caroline should prioritize rest and recovery between segments to ensure she is able to perform at her best throughout the race. This can include implementing strategies such as active recovery exercises, stretching, and proper hydration and nutrition.
Overall, Caroline had a strong performance in the Hyrox race in Hamburg. By focusing on improving her performance in the identified segments and implementing the suggested training strategies and techniques, she can further enhance her performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Corcoran Eimear | 2024 Dublin | 01:42:03 | |
| Marín Nicolas Ana | 2022 Madrid | 01:42:48 | |
| Mckenzie Claire | 2024 Manchester | 01:42:45 | |
| Dustman Chrisa | 2020 Chicago | 01:42:46 | |
| Dingler Maren | 2019 Hamburg | 01:42:33 | |
| Cousley Grace | 2024 Dublin | 01:42:46 | |
| Oconnell Karen | 2021 Dallas | 01:42:30 | |
| Raden Aleksandra Sasha | 2023 Milan | 01:42:05 | |
| Park Jiyoung | 2022 Las Vegas | 01:42:51 | |
| Narain Chantal | 2024 Rotterdam | 01:42:40 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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