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 1000 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 Rutkowski Sonja'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 Rutkowski Sonja 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 Rutkowski Sonja’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 Rutkowski Sonja'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 03:26. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 02:07 | 07:32 to 05:25 | 61.7% |
| Farmers Carry | 00:39 | 02:47 to 02:08 | 18.9% |
| Sandbag Lunges | 00:27 | 05:04 to 04:37 | 13.1% |
| Rowing | 00:13 | 05:31 to 05:18 | 6.3% |
| Ski Erg | 00:00 | 05:01 to 05:01 | 0.0% |
| Sled Push | 00:00 | 02:30 to 02:30 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:31 to 05:31 | 0.0% |
| Wall Balls | 00:00 | 04:24 to 04:24 | 0.0% |
| Run Total | 00:00 | 44:40 to 44:40 | 0.0% |
| Rutkowski Sonja | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:47 | 00:00 | 05:10 -01:23 | 00:00 +00:00 |
| Ski Erg | 05:01 | 03:47 | 05:08 -00:07 | 05:10 -01:23 |
| Running 2 | 05:10 | 08:48 | 05:30 -00:20 | 10:18 -01:30 |
| Sled Push | 02:30 | 13:58 | 02:44 -00:14 | 15:48 -01:50 |
| Running 3 | 06:06 | 16:28 | 05:47 +00:19 | 18:32 -02:04 |
| Sled Pull | 07:32 | 22:34 | 05:46 +01:46 | 24:19 -01:45 |
| Running 4 | 05:45 | 30:06 | 05:49 -00:04 | 30:05 +00:01 |
| Burpees Broad Jump | 05:31 | 35:51 | 06:09 -00:38 | 35:54 -00:03 |
| Running 5 | 05:51 | 41:22 | 05:58 -00:07 | 42:03 -00:41 |
| Rowing | 05:31 | 47:13 | 05:23 +00:08 | 48:01 -00:48 |
| Running 6 | 05:46 | 52:44 | 05:52 -00:06 | 53:24 -00:40 |
| Farmers Carry | 02:47 | 58:30 | 02:15 +00:32 | 59:16 -00:46 |
| Running 7 | 05:41 | 01:01:17 | 05:50 -00:09 | 01:01:31 -00:14 |
| Sandbag Lunges | 05:04 | 01:06:58 | 04:48 +00:16 | 01:07:21 -00:23 |
| Running 8 | 06:37 | 01:12:02 | 06:14 +00:23 | 01:12:09 -00:07 |
| Wall Balls | 04:24 | 01:18:39 | 04:56 -00:32 | 01:18:23 +00:16 |
| Roxzone | 07:08 | 01:30:11 | 06:52 +00:16 | 01:30:11 |
To improve in the Sled Pull segment, it is recommended that Sonja Rutkowski works on increasing her strength and power. Exercises such as deadlifts, squats, and pull-ups can help her build the necessary strength. Additionally, she should focus on maintaining a smooth and efficient pulling technique to minimize time lost during this segment.
In the Roxzone segment, Sonja Rutkowski should aim to improve her overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts can help improve her cardiovascular endurance and speed up her transitions between exercises.
For the Farmers Carry segment, Sonja Rutkowski should work on increasing her grip strength and endurance. Exercises such as farmer's walks, kettlebell swings, and hand grip exercises can help improve her performance in this segment.
In the Running 3 segment, Sonja Rutkowski was 17 seconds slower than the average. To improve her running performance, she should focus on incorporating interval training and tempo runs into her training routine. This will help improve her speed and endurance.
Similarly, in the Sandbag Lunges segment, Sonja Rutkowski was 16 seconds slower than the average. Incorporating exercises such as lunges, squats, and step-ups can help improve her leg strength and endurance for this segment.
Additionally, it is important for Sonja Rutkowski to stay hydrated and fuel her body properly before and during the race. Proper nutrition and hydration will help maintain her energy levels and optimize her performance.
She should also practice efficient transitions between exercises during the race to minimize time lost in the Roxzone segment. By practicing and refining her transition technique, she can save valuable time and improve her overall race performance.
Overall, Sonja Rutkowski has shown strong performance in the Hyrox race in Hamburg. By focusing on the identified areas of improvement and implementing the suggested training strategies and techniques, she can further enhance her performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Van Polen Vera | 2024 Amsterdam | 01:30:11 | |
| Yau Jezreel | 2023 London | 01:30:17 | |
| Mottet Alison | 2024 Marseille | 01:30:03 | |
| Human Danelle | 2024 Cape Town | 01:30:06 | |
| Hamilton Julie | 2024 Birmingham | 01:30:34 | |
| Murtagh Bella | 2022 London | 01:30:11 | |
| Klausch Mariana | 2023 Frankfurt | 01:29:56 | |
| Hansen Pernille | 2024 Malaga | 01:30:15 | |
| Aipassa Kiona | 2024 Taipei | 01:29:43 | |
| Tastekin Gabriella | 2023 Stockholm | 01:30:10 | |
| Other Results from this athlete | ||
|---|---|---|
| 2019 Hannover | 01:29:27 | |
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
