Dive into this athlete’s performance at 2019 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.
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.
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.
This section showcases the entire Niemierza Stephanie'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 Niemierza Stephanie's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Niemierza Stephanie'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.
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 Niemierza Stephanie'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 05:52. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:45 | 44:55 to 41:10 | 63.9% |
| Sled Pull | 00:47 | 05:26 to 04:39 | 13.4% |
| Ski Erg | 00:34 | 05:22 to 04:48 | 9.7% |
| Farmers Carry | 00:26 | 02:21 to 01:55 | 7.4% |
| Wall Balls | 00:13 | 03:55 to 03:42 | 3.7% |
| Rowing | 00:06 | 05:08 to 05:02 | 1.7% |
| Sandbag Lunges | 00:01 | 03:59 to 03:58 | 0.3% |
| Sled Push | 00:00 | 02:13 to 02:13 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:18 to 04:18 | 0.0% |
| Niemierza Stephanie | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:30 | 00:00 | 04:46 -00:16 | 00:00 +00:00 |
| Ski Erg | 05:22 | 04:30 | 04:57 +00:25 | 04:46 -00:16 |
| Running 2 | 05:29 | 09:52 | 05:07 +00:22 | 09:43 +00:09 |
| Sled Push | 02:13 | 15:21 | 02:32 -00:19 | 14:50 +00:31 |
| Running 3 | 05:38 | 17:34 | 05:23 +00:15 | 17:22 +00:12 |
| Sled Pull | 05:26 | 23:12 | 05:10 +00:16 | 22:45 +00:27 |
| Running 4 | 05:56 | 28:38 | 05:24 +00:32 | 27:55 +00:43 |
| Burpees Broad Jump | 04:18 | 34:34 | 05:18 -01:00 | 33:19 +01:15 |
| Running 5 | 06:01 | 38:52 | 05:31 +00:30 | 38:37 +00:15 |
| Rowing | 05:08 | 44:53 | 05:11 -00:03 | 44:08 +00:45 |
| Running 6 | 05:47 | 50:01 | 05:25 +00:22 | 49:19 +00:42 |
| Farmers Carry | 02:21 | 55:48 | 02:07 +00:14 | 54:44 +01:04 |
| Running 7 | 05:42 | 58:09 | 05:24 +00:18 | 56:51 +01:18 |
| Sandbag Lunges | 03:59 | 01:03:51 | 04:17 -00:18 | 01:02:15 +01:36 |
| Running 8 | 05:54 | 01:07:50 | 05:44 +00:10 | 01:06:32 +01:18 |
| Wall Balls | 03:55 | 01:13:44 | 04:17 -00:22 | 01:12:16 +01:28 |
| Roxzone | 05:00 | 01:22:32 | 05:59 -00:59 | 01:22:32 |
Stephanie's performance in the running segments was particularly noteworthy. She completed the total running time in 00:44:55, which was only 03:05 slower than the average time. Her best running lap was completed in an impressive time of 00:04:30, which was 00:09 faster than the average. This suggests that Stephanie has a strong running profile and excels in this aspect of the race.
To improve the Run Total segment, Stephanie should focus on improving her overall fitness and reducing transition times. Incorporating high-intensity interval training (HIIT) exercises such as sprint intervals, hill repeats, and shuttle runs can help increase overall running speed and endurance. Additionally, practicing quick transitions between exercises and minimizing rest periods can significantly improve performance in this segment.
In the Running 5 and Running 4 segments, Stephanie should concentrate on building strength and endurance. Incorporating strength training exercises such as squats, lunges, and plyometric exercises can help improve her running speed and power. Additionally, implementing interval training sessions, alternating between high-intensity sprints and recovery jogs, can help simulate the demands of the race and improve her performance in these segments.
The Ski Erg segment showed a slower time than the average, indicating a need for improvement in this area. Stephanie can enhance her performance in this segment by incorporating specific drills and exercises to improve her skiing technique and endurance. Exercises such as wall sits, single-leg squats, and lateral lunges can help strengthen the muscles used during skiing. Additionally, practicing proper form and technique on the Ski Erg machine, focusing on efficient pulling and pushing movements, can lead to improved performance.
In conclusion, Stephanie Niemierza demonstrated exceptional performance in the HYROX race in Essen, 2019. Her strengths lie in the running segments, where she displayed impressive speed and endurance. To further improve her performance, she should focus on specific segments that showed more time lost and implement targeted training strategies and techniques. By addressing these areas of improvement and implementing effective race strategies, Stephanie can continue to excel and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Mcintosh Alicia | 2024 New York | 01:22:18 | |
| Coulter Alana | 2024 Dublin | 01:22:03 | |
| Widmer Emilie | 2024 Paris | 01:22:06 | |
| Ismair Lea | 2024 Köln | 01:22:29 | |
| Williams Heidi | 2023 World Championships Manchester | 01:22:24 | |
| Farmer Ashley | 2022 Chicago | 01:22:49 | |
| Johnston Aimee | 2024 Dublin | 01:22:22 | |
| Davenport Claudia | 2024 Brisbane | 01:22:46 | |
| Møller Charlotte Nyeng | 2023 Hannover | 01:22:19 | |
| Enright Caoimhe | 2024 Dublin | 01:22:22 | |
| Other Results from this athlete | ||
|---|---|---|
| 2018 Essen | 01:27:13 | |
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