Season 21/22 2021 Amsterdam (348) HYROX PRO (76) Women (22) Bruns Susanne

Bruns Susanne Hyrox Result

Dive into this athlete’s performance at 2021 Amsterdam 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 241 similar athletes.

Performance Highlights

GER GER Flag Women 30-34 #133010 01:27:26 5th in AG | Top 83.3% 10th | Top 45.5%
+01:23
43:00
Run Total
+00:12
05:23
Avg. Lap
+00:01
04:33
Best Lap
-01:59
37:45
Workout Total
-00:15
04:43
Avg. Workout
+00:35
06:43
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 Pro 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 241 athletes with similar finish time in Hyrox Pro 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 241 athletes with similar finish time in Hyrox Pro Women

Pacing Quality

This section showcases the entire Bruns Susanne'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 Bruns Susanne'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 241 athletes with similar finish time in Hyrox Pro 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 Bruns Susanne'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 Pro 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 Bruns Susanne'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 03:29. Check the detail of the improvement plan below.

01:55 Potential Improvement 55.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Women
Splits Potential Improvement Time Focus During Training
Run Total 01:55 43:00 to 41:05 55.0%
Sandbag Lunges 00:56 05:52 to 04:56 26.8%
Burpees Broad Jump 00:38 05:28 to 04:50 18.2%
Ski Erg 00:00 04:41 to 04:41 0.0%
Sled Push 00:00 03:15 to 03:15 0.0%
Sled Pull 00:00 05:47 to 05:47 0.0%
Rowing 00:00 04:58 to 04:58 0.0%
Farmers Carry 00:00 02:22 to 02:22 0.0%
Wall Balls 00:00 05:22 to 05:22 0.0%

Splits Time

Bruns Susanne Perfect Race
Splits Total Average Total
Running 1 04:33 00:00 04:35 -00:02 00:00 +00:00
Ski Erg 04:41 04:33 04:48 -00:07 04:35 -00:02
Running 2 05:04 09:14 04:54 +00:10 09:23 -00:09
Sled Push 03:15 14:18 04:00 -00:45 14:17 +00:01
Running 3 05:11 17:33 05:15 -00:04 18:17 -00:44
Sled Pull 05:47 22:44 06:40 -00:53 23:32 -00:48
Running 4 05:23 28:31 05:15 +00:08 30:12 -01:41
Burpees Broad Jump 05:28 33:54 04:58 +00:30 35:27 -01:33
Running 5 05:28 39:22 05:18 +00:10 40:25 -01:03
Rowing 04:58 44:50 05:04 -00:06 45:43 -00:53
Running 6 05:27 49:48 05:14 +00:13 50:47 -00:59
Farmers Carry 02:22 55:15 02:40 -00:18 56:01 -00:46
Running 7 05:27 57:37 05:19 +00:08 58:41 -01:04
Sandbag Lunges 05:52 01:03:04 05:06 +00:46 01:04:00 -00:56
Running 8 06:31 01:08:56 05:44 +00:47 01:09:06 -00:10
Wall Balls 05:22 01:15:27 06:28 -01:06 01:14:50 +00:37
Roxzone 06:43 01:27:26 06:08 +00:35 01:27:26
Based on 241 athletes with similar finish time in Hyrox Pro Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Susanne Bruns performed well in the HYROX race, finishing in the top 13% overall and top 21% in her age group. Her overall time of 01:27:26 was solid, and her splits analysis shows that she performed particularly well in the running segments. Her total running time of 00:43:00 was 00:36 faster than average, indicating that she has a strong running profile. However, there are areas where she can improve, particularly in the Sandbag Lunges, Wall Balls, Running 8, and Sled Push segments.

Segments to Improve


1. Sandbag Lunges:
Susanne's time of 00:05:52 was 01:16 slower than average. To improve in this segment, she should focus on strengthening her lower body, particularly her quadriceps, glutes, and hamstrings. Exercises such as squats, lunges, and deadlifts can help improve her strength and stability during the lunges. She should also work on her lunging technique and ensure proper form throughout the movement.

2. Wall Balls:
Susanne's time of 00:05:22 was 00:45 slower than average. To improve in this segment, she should focus on improving her upper body strength, particularly her shoulders and core. Exercises such as overhead presses, push-ups, and planks can help improve her upper body strength and stability. Additionally, she should practice her wall ball technique to ensure efficient movement and maximize her power output.

3. Running 8:
Susanne's time of 00:06:31 was 00:17 slower than average. To improve in this segment, she should focus on improving her endurance and pacing. Incorporating longer distance runs into her training routine can help improve her endurance for sustained efforts. She should also work on maintaining a consistent pace throughout the race and avoid starting too fast, which can lead to fatigue later on.

4. Sled Push:
Susanne's time of 00:03:15 was 00:14 slower than average. To improve in this segment, she should focus on improving her overall fitness and power. Incorporating exercises such as sled pushes, tire flips, and box jumps can help improve her lower body strength and power output. Additionally, she should work on her sled pushing technique, ensuring she maintains a low and powerful stance throughout the movement.

Strategies


- Pacing: Susanne should focus on maintaining a consistent pace throughout the race. Starting too fast can lead to early fatigue and slower times in later segments. By pacing herself appropriately, she can ensure she has enough energy for each segment and finish strong.

- Transitions: Susanne should work on improving her transition times between segments. The Roxzone time of 00:06:43 was 00:04 slower than average, indicating that she could benefit from improving her overall fitness and transition efficiency. Incorporating high-intensity interval training (HIIT) and circuit training into her training routine can help improve her overall fitness and speed up her transitions.

- Mental Preparation: Susanne should focus on mental preparation and visualization techniques to stay focused and motivated throughout the race. Setting specific goals for each segment and visualizing herself performing well can help improve her performance and mental resilience.

In summary, Susanne Bruns performed well in the HYROX race, particularly in the running segments. However, there are areas where she can improve, such as the Sandbag Lunges, Wall Balls, Running 8, and Sled Push segments. By focusing on specific training strategies and techniques, including strength and endurance training, form corrections, and mental preparation, Susanne can enhance her performance in these areas and continue to excel in future races.

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 Pro Women
Similar Athletes
Loke Desiree 2022 London 01:27:07
Baschini Barbara 2024 Milan 01:27:47
Dürbeck Nathalie 2022 Berlin 01:27:22
Suárez Vega Cristina 2024 Malaga 01:27:38
Conteh Naomi 2024 Birmingham 01:27:12
Lipsky Steffie 2020 Hannover 01:27:13
Cascales Aranda Encarnacion 2023 London 01:27:30
Bischoff Jacqueline 2022 Bremen 01:27:43
Bereznyckyj Jessica 2024 London 01:27:45
Wood Beki 2024 Paris 01:27:13

Measure Your Performance Against Top Athletes

Other Results from this athlete
2019 Essen 01:15:31
2019 Frankfurt 01:38:51
2023 Karlsruhe 01:30:04
2022 Amsterdam 01:24:00
2022 Frankfurt 01:41:32
2020 Hannover 01:35:41
WorldChampionship - Leipzig 01:26:47

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