Season 23/24 2024 Köln (1618) HYROX (1307) Women (490) Greschner Alina

Greschner Alina Hyrox Result

Dive into this athlete’s performance at 2024 Köln 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.

Performance Highlights

GER GER Flag Women 30-34 #182029 01:30:22 63rd in AG | Top 56.8% 260th | Top 53.1%
-00:03
46:08
Run Total
+00:00
05:46
Avg. Lap
+00:12
05:18
Best Lap
-05:40
31:36
Workout Total
-00:42
03:57
Avg. Workout
+05:47
12:43
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 1000 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 1000 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Greschner Alina'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 Greschner Alina'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 1000 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 Greschner Alina'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 Greschner Alina'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 01:16. Check the detail of the improvement plan below.

00:47 Potential Improvement 61.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 00:47 46:08 to 45:21 61.8%
Ski Erg 00:17 05:20 to 05:03 22.4%
Burpees Broad Jump 00:08 05:58 to 05:50 10.5%
Rowing 00:04 05:22 to 05:18 5.3%
Sled Push 00:00 01:59 to 01:59 0.0%
Sled Pull 00:00 05:15 to 05:15 0.0%
Farmers Carry 00:00 01:58 to 01:58 0.0%
Sandbag Lunges 00:00 01:36 to 01:36 0.0%
Wall Balls 00:00 04:08 to 04:08 0.0%

Splits Time

Greschner Alina Perfect Race
Splits Total Average Total
Running 1 05:49 00:00 05:10 +00:39 00:00 +00:00
Ski Erg 05:20 05:49 05:08 +00:12 05:10 +00:39
Running 2 05:18 11:09 05:30 -00:12 10:18 +00:51
Sled Push 01:59 16:27 02:45 -00:46 15:48 +00:39
Running 3 05:38 18:26 05:47 -00:09 18:33 -00:07
Sled Pull 05:15 24:04 05:48 -00:33 24:20 -00:16
Running 4 05:40 29:19 05:50 -00:10 30:08 -00:49
Burpees Broad Jump 05:58 34:59 06:11 -00:13 35:58 -00:59
Running 5 05:29 40:57 05:57 -00:28 42:09 -01:12
Rowing 05:22 46:26 05:23 -00:01 48:06 -01:40
Running 6 05:35 51:48 05:51 -00:16 53:29 -01:41
Farmers Carry 01:58 57:23 02:15 -00:17 59:20 -01:57
Running 7 05:34 59:21 05:50 -00:16 01:01:35 -02:14
Sandbag Lunges 01:36 01:04:55 04:50 -03:14 01:07:25 -02:30
Running 8 07:09 01:06:31 06:15 +00:54 01:12:15 -05:44
Wall Balls 04:08 01:13:40 04:56 -00:48 01:18:30 -04:50
Roxzone 12:43 01:30:22 06:56 +05:47 01:30:22
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Alina Greschner has demonstrated a commendable performance in the 2024 Köln HYROX race, finishing in the top 57% of 423 athletes overall and securing a position in the top 63% within her age group. Notably, her total running time was 00:46:08, which is 00:28 faster than average, indicating a strong runner profile. However, there is a significant discrepancy in her Roxzone time, which was 08:34 slower than average, suggesting areas for improvement in overall fitness and transition efficiency. Alina's performance in the Burpees Broad Jump and Sandbag Lunges was outstanding, placing her well ahead of the average times. This suggests a strong strength component in her training. Her pacing strategy appears to have fluctuated, with a slower start in Running 1 but improving pace in subsequent running segments before a slowdown in Running 8.

Segments to Improve:

  • Roxzone (00:15:25, 08:34 slower than average): To enhance Roxzone performance, focus on improving Alina's overall fitness and transition speed. Incorporate circuit training that mimics the race's structure, alternating between strength exercises and short, intense running bursts to reduce rest times and improve transition efficiency. Drills like timed transitions between exercise stations can help improve speed and reduce downtime.
  • Running (Total Time 00:46:08, 00:28 faster than average): Although Alina shows a propensity for running, there's room to balance her strength and endurance. Interval training can boost both speed and endurance. Incorporate hill sprints and tempo runs to improve cardiovascular capacity. Fartlek training, where pace and terrain are varied, can also enhance running efficiency under varying conditions.
  • Ski Erg (00:05:20, 00:09 slower than average): To improve Ski Erg times, focus on technique and endurance. Incorporate specific Ski Erg intervals into training, emphasizing proper form to maximize efficiency. Also, cross-training activities like swimming and rowing can improve overall cardiovascular endurance, benefiting Ski Erg performance.

Race Strategies:

  • Start Strong but Steady: Adjust Alina's pacing strategy to start with a strong but sustainable pace to avoid early fatigue. This can be practiced in training with pacing drills, teaching her to gauge effort levels and sustain a competitive pace throughout the race.
  • Transitions and Efficiency: Focus on minimizing downtime in the Roxzone by practicing quick transitions between exercises in training sessions. This includes setting up mock transition areas to simulate race day conditions, improving both physical readiness and mental preparedness for swift changes.
  • Mid-Race Reassessment: Implement a strategy for Alina to reassess her pace and energy levels at predetermined points during the race, allowing for adjustments based on her state and competition. This tactic can be honed during long training sessions or simulated races.
  • Endurance and Strength Balance: Given Alina's strong running base, incorporating more strength-focused workouts can enhance her performance in strength-dependent segments. This includes weight training, plyometrics, and functional fitness exercises tailored to the demands of HYROX events.

In conclusion, Alina Greschner has shown remarkable potential in the HYROX race, with notable strengths in running and specific strength exercises. By focusing on improving her Roxzone performance, refining her running strategy, and balancing her strength and endurance training, Alina can elevate her overall race performance. Tailoring her training to address these specific areas while implementing strategic race day tactics will be key to her continued success in future HYROX events.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Women
Similar Athletes
Książczyk Anna 2024 Katowice 01:30:16
Käther Nadja 2018 Hamburg 01:29:56
Bischoff Petra 2023 Hannover 01:30:25
Tornabene Silvia 2024 Rimini 01:30:35
Lorenz Andrea 2018 Hamburg 01:30:10
Hagstrand Randi 2024 Dallas 01:30:13
Fehrmann Anna 2023 München 01:30:20
Pemonon Emilie 2024 Marseille 01:30:00
Hopkins Amy 2022 Dallas 01:30:23
Galeazzi Beatrice 2024 Cape Town 01:30:04

Measure Your Performance Against Top Athletes

Other Results from this athlete
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