Ristow Lisa Hyrox Result

Dive into this athlete’s performance at 2021 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 205 similar athletes.

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Performance Highlights

GER Flag Ristow Lisa Woman Women 25-29 #171004 01:31:45 4th in AG | Top 80.0% 19th | Top 70.4%
+01:34
45:29
Run Total
+00:12
05:41
Avg. Lap
+00:20
05:06
Best Lap
-03:32
37:41
Workout Total
-00:27
04:42
Avg. Workout
+02:00
08:39
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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 12 to 80.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 12 to 74.
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Percentile based on all the athletes who competed in Hyrox Pro Women

Run, Baby, Run!

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!

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The chart has 1 Y axis displaying values. Data ranges from 286 to 399.
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Based on 205 athletes with similar finish time in Hyrox Pro Women

Station Showdown

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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 164 to 409.
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Based on 205 athletes with similar finish time in Hyrox Pro Women

Fast, slow, or steady?

Here’s the full breakdown of the 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 you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -133 to 120.
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Based on 205 athletes with similar finish time in Hyrox Pro Women

Expected Finish Time

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.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 5253 to 5799.
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Spread of Splits Time

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 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.

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Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 94 to 766.
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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 his 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 03:01. Check the detail of the improvement plan below.

02:36 Potential Improvement 86.2% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 1500 to 3600.
The chart has 1 Y axis displaying values. Data ranges from 0 to 301.
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Percentile based on all the athletes who competed in Hyrox Pro Women
Splits Potential Improvement Focus During Training
Run Total 02:36 (From 45:29 to 42:53) 86.2%
BBJ 00:25 (From 05:39 to 05:14) 13.8%
Ski Erg 00:00 (From 04:36 to 04:36) 0.0%
Sled Push 00:00 (From 03:29 to 03:29) 0.0%
Sled Pull 00:00 (From 05:08 to 05:08) 0.0%
Rowing 00:00 (From 04:39 to 04:39) 0.0%
Farmers Carry 00:00 (From 02:44 to 02:44) 0.0%
Sandbag Lunges 00:00 (From 05:05 to 05:05) 0.0%
Wall Balls 00:00 (From 06:21 to 06:21) 0.0%

Splits Time

Ristow Lisa Perfect Race
Splits Total Average Total
Running 1 05:06 00:00 04:53 +00:13 00:00 +00:00
Ski Erg 04:36 05:06 04:51 -00:15 04:53 +00:13
Running 2 05:20 09:42 05:07 +00:13 09:44 -00:02
Sled Push 03:29 15:02 04:06 -00:37 14:51 +00:11
Running 3 05:28 18:31 05:33 -00:05 18:57 -00:26
Sled Pull 05:08 23:59 06:49 -01:41 24:30 -00:31
Running 4 05:29 29:07 05:30 -00:01 31:19 -02:12
Burpees Broad Jump 05:39 34:36 05:21 +00:18 36:49 -02:13
Running 5 05:55 40:15 05:38 +00:17 42:10 -01:55
Rowing 04:39 46:10 05:09 -00:30 47:48 -01:38
Running 6 05:48 50:49 05:31 +00:17 52:57 -02:08
Farmers Carry 02:44 56:37 02:50 -00:06 58:28 -01:51
Running 7 05:47 59:21 05:34 +00:13 01:01:18 -01:57
Sandbag Lunges 05:05 01:05:08 05:24 -00:19 01:06:52 -01:44
Running 8 06:39 01:10:13 06:07 +00:32 01:12:16 -02:03
Wall Balls 06:21 01:16:52 06:43 -00:22 01:18:23 -01:31
Roxzone 08:39 01:31:45 06:39 +02:00 01:31:45
Based on 205 athletes with similar finish time in Hyrox Pro Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Lisa Ristow had a strong performance in the 2021 Hamburg Hyrox race. She finished with an overall rank of 19, which puts her in the top 16% of 112 athletes. In her age group (25-29), she achieved a rank of 4, placing her in the top 17% of 23 athletes. Her overall time was 01:31:45, with a total running time of 00:45:29, which was 17 seconds slower than the average.

Lisa's best running lap was 00:05:06, indicating that she has good speed and endurance on the course.

Segments to Improve


1. Roxzone:
Lisa spent 00:08:39 in the Roxzone, which was 01:41 slower than the average. To improve in this segment, Lisa should focus on improving her overall fitness and reducing her transition time between exercises. She can incorporate interval training, circuit training, and plyometric exercises to increase her cardiovascular endurance and improve her ability to transition quickly between exercises.

2. Wall Balls:
Lisa's time of 00:06:21 for the Wall Balls segment was 01:26 slower than the average. To improve in this segment, Lisa should work on her upper body strength and technique for wall balls. She can incorporate exercises such as medicine ball slams, thrusters, and overhead presses to build strength and power in her upper body. Additionally, practicing proper form and efficient movement during wall balls will help her improve her time in this segment.

3. Sled Push:
Lisa's time of 00:03:29 for the Sled Push segment was 00:20 slower than the average. To improve in this segment, Lisa should focus on building her lower body strength and explosive power. Exercises such as squats, deadlifts, and sled pushes themselves can help improve her strength and power in this movement. Additionally, practicing proper technique and using her body weight efficiently will help her improve her time in this segment.

4. Farmers Carry:
Lisa's time of 00:02:44 for the Farmers Carry segment was 00:19 slower than the average. To improve in this segment, Lisa should focus on her grip strength and overall lower body and core strength. Exercises such as deadlifts, farmer's carries, and kettlebell swings can help improve her grip strength and overall strength in this movement. Additionally, practicing maintaining a steady pace and efficient movement during the farmers carry will help her improve her time in this segment.

5. Run Total:
Lisa's total running time was 00:45:29, which was 00:17 slower than the average. To improve her running performance, Lisa should focus on building her cardiovascular endurance and speed. Incorporating interval training, tempo runs, and hill sprints into her training routine will help improve her running efficiency and speed. Additionally, incorporating strength training exercises that target the muscles used in running, such as lunges, squats, and calf raises, will help improve her overall running performance.

Strategies


- Pacing: Lisa should focus on maintaining a steady pace throughout the race to avoid burning out too early. She can practice pacing during her training runs and use a heart rate monitor to ensure she is staying within her target heart rate zone.
- Transitions: Lisa should work on improving her transition time between exercises to minimize time spent in the Roxzone. She can practice quick transitions and efficient movement between exercises during her training sessions.
- Mental Preparation: Lisa should work on mental preparation techniques such as visualization and positive self-talk to stay focused and motivated during the race. This can help her maintain a strong mindset and push through any challenges she may encounter.

Overall, Lisa Ristow had a strong performance in the Hyrox race, but there are areas where she can improve to enhance her overall performance. By focusing on her fitness, improving transition times, and targeting specific areas for improvement, she can continue to progress as a fitness athlete.

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.

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Line chart with 2 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 80.
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Line chart with 2 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 74.
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Percentile based on all the athletes who competed in Hyrox Pro Women
Similar Athletes
Walter Jennifer 2022 Chicago 01:32:09
Hager Marina 2024 Frankfurt 01:31:22
Nankivell Georgia 2024 Melbourne 01:31:35
Paul Ulrike 2024 Copenhagen 01:31:17
Mazzoni Serena 2024 Rimini 01:31:59
Chew Jolyn 2024 Taipei 01:31:56
Penazzi Roberta 2024 Rimini 01:31:28
Smith Caitie 2024 Perth 01:31:42
Kion Mimoushka 2022 München 01:31:17
Dechant Danny 2024 Karlsruhe 01:32:10
Other Results from this athlete
2019 Karlsruhe Ristow Lisa 01:25:01

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