Alanko Anneli Hyrox Result

Dive into this athlete’s performance at 2023 Stockholm 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 754 similar athletes.

Performance Highlights

SWE SWE Flag Women 55-59 #163022 01:40:17 🥉 in AG | Top 75.0% 106th | Top 82.8%
-03:15
47:33
Run Total
-00:23
05:57
Avg. Lap
-00:06
05:23
Best Lap
+02:46
44:10
Workout Total
+00:21
05:31
Avg. Workout
+00:32
08:41
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.
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 754 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 754 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Alanko Anneli'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 Alanko Anneli'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 754 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 Alanko Anneli'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 Alanko Anneli'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 04:13. Check the detail of the improvement plan below.

01:25 Potential Improvement 33.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:25 06:45 to 05:20 33.6%
Wall Balls 01:16 06:51 to 05:35 30.0%
Sled Pull 00:47 07:03 to 06:16 18.6%
Burpees Broad Jump 00:21 07:19 to 06:58 8.3%
Rowing 00:16 05:50 to 05:34 6.3%
Ski Erg 00:08 05:25 to 05:17 3.2%
Sled Push 00:00 02:45 to 02:45 0.0%
Farmers Carry 00:00 02:12 to 02:12 0.0%
Run Total 00:00 47:33 to 47:33 0.0%

Splits Time

Alanko Anneli Perfect Race
Splits Total Average Total
Running 1 06:27 00:00 05:29 +00:58 00:00 +00:00
Ski Erg 05:25 06:27 05:18 +00:07 05:29 +00:58
Running 2 05:23 11:52 06:00 -00:37 10:47 +01:05
Sled Push 02:45 17:15 03:04 -00:19 16:47 +00:28
Running 3 05:55 20:00 06:20 -00:25 19:51 +00:09
Sled Pull 07:03 25:55 06:30 +00:33 26:11 -00:16
Running 4 05:42 32:58 06:24 -00:42 32:41 +00:17
Burpees Broad Jump 07:19 38:40 07:14 +00:05 39:05 -00:25
Running 5 05:45 45:59 06:34 -00:49 46:19 -00:20
Rowing 05:50 51:44 05:37 +00:13 52:53 -01:09
Running 6 05:47 57:34 06:28 -00:41 58:30 -00:56
Farmers Carry 02:12 01:03:21 02:27 -00:15 01:04:58 -01:37
Running 7 05:42 01:05:33 06:24 -00:42 01:07:25 -01:52
Sandbag Lunges 06:45 01:11:15 05:30 +01:15 01:13:49 -02:34
Running 8 06:56 01:18:00 07:05 -00:09 01:19:19 -01:19
Wall Balls 06:51 01:24:56 05:44 +01:07 01:26:24 -01:28
Roxzone 08:41 01:40:17 08:09 +00:32 01:40:17
Based on 754 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Anneli Alanko had a strong performance in the 2023 Stockholm HYROX race, finishing with an overall rank of 106 out of 430 athletes, placing her in the top 24% of all participants. In her age group (55-59), she achieved an impressive rank of 3, placing her in the top 15% of 20 athletes. Her total race time was 01:40:17, with a total running time of 00:47:33, which was 00:49 faster than the average time for her finish.

Anneli's best running lap was completed in 00:05:23, showcasing her strength and speed on the course. However, there were several segments where she lost time compared to the average, including Running 1, Ski Erg, Sled Pull, Burpees Broad Jump, Rowing, Wall Balls, Sandbag Lunges, and the Roxzone. These segments should be a focus for improvement to enhance her overall performance.

Segments to Improve


1. Running 1:
Anneli was 01:11 slower than the average time in this segment. To improve, she should focus on increasing her running speed and endurance. Incorporating interval training, such as high-intensity intervals and tempo runs, into her training routine can help improve her running performance.

2. Ski Erg:
Anneli was 00:09 slower than the average time in this segment. To improve, she can work on developing her upper body and core strength. Incorporating exercises such as rowing, push-ups, and planks into her training routine can help improve her performance on the Ski Erg.

3. Sled Pull:
Anneli was 00:09 slower than the average time in this segment. To improve, she should focus on increasing her strength and power. Exercises such as deadlifts, squats, and lunges can help improve her lower body strength, which will translate to better performance in the sled pull.

4. Burpees Broad Jump:
Anneli was 00:30 slower than the average time in this segment. To improve, she should focus on improving her agility and explosiveness. Incorporating plyometric exercises, such as box jumps, jump squats, and tuck jumps, into her training routine can help improve her performance in the burpees broad jump.

5. Roxzone:
Anneli spent 00:18 longer than the average time in the roxzone. To improve this segment, she should focus on improving her overall fitness and transition time. Incorporating interval training and practicing quick transitions between exercises in her training routine can help improve her performance in the roxzone.

6. Rowing:
Anneli was 00:15 slower than the average time in this segment. To improve, she should focus on improving her rowing technique and increasing her upper body strength. Incorporating rowing drills and exercises, such as single-arm rows and seated rows, into her training routine can help improve her rowing performance.

7. Wall Balls:
Anneli was 01:29 slower than the average time in this segment. To improve, she should focus on improving her lower body strength and endurance. Incorporating exercises such as squats, lunges, and wall sits into her training routine can help improve her performance in the wall balls.

Strategies


During the race, Anneli should focus on maintaining a consistent and sustainable pace. Pacing herself too fast in the early stages of the race can lead to fatigue and decreased performance in later segments. By pacing herself appropriately, she can optimize her performance and maintain a steady speed throughout the race.

Additionally, Anneli should prioritize efficient transitions between segments to minimize time lost in the roxzone. Practicing quick transitions during training and developing a strategic plan for transitioning between exercises can help improve her overall race time.

Incorporating specific training sessions that target her weaknesses, such as interval training for running, upper body and core strength exercises for Ski Erg and rowing, and lower body strength exercises for sled pull, burpees broad jump, and wall balls, will help Anneli improve her performance in these segments.

Overall, with focused training and strategic race strategies, Anneli Alanko has the potential to further improve her performance and achieve even better results in future HYROX races.

Similar Athletes
Joubert Laetitia 2024 Paris 01:40:41
Kingdon Tina 2024 Manchester 01:40:38
Orihuela Resillas Karla 2024 Mexico City 01:40:01
Garcia Claudia 2022 Dallas 01:39:59
Remn Madaria Jone Miren 2023 Bilbao 01:40:44
Schultz Lianne 2024 Rotterdam 01:40:46
Csordás Katalin 2024 Frankfurt 01:40:39
Gustin Tara 2024 Melbourne 01:39:51
Stopherd Renee 2023 New York 01:40:40
Brugger Marie 2023 Paris 01:40:34

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