Dive into this athlete’s performance at 2022 Bremen 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 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!
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.
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.
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.
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.
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 04:33. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:51 (From 47:29 to 44:38) | 62.6% |
| Ski Erg | 00:34 (From 05:34 to 05:00) | 12.5% |
| BBJ | 00:29 (From 06:09 to 05:40) | 10.6% |
| Sled Push | 00:18 (From 02:49 to 02:31) | 6.6% |
| Farmers Carry | 00:14 (From 02:20 to 02:06) | 5.1% |
| Sandbag Lunges | 00:07 (From 04:37 to 04:30) | 2.6% |
| Sled Pull | 00:00 (From 04:56 to 04:56) | 0.0% |
| Rowing | 00:00 (From 05:09 to 05:09) | 0.0% |
| Wall Balls | 00:00 (From 03:44 to 03:44) | 0.0% |
| Dönnecke Tanja | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:11 | 00:00 | 05:09 +00:02 | 00:00 +00:00 |
| Ski Erg | 05:34 | 05:11 | 05:06 +00:28 | 05:09 +00:02 |
| Running 2 | 05:42 | 10:45 | 05:25 +00:17 | 10:15 +00:30 |
| Sled Push | 02:49 | 16:27 | 02:43 +00:06 | 15:40 +00:47 |
| Running 3 | 05:54 | 19:16 | 05:44 +00:10 | 18:23 +00:53 |
| Sled Pull | 04:56 | 25:10 | 05:41 -00:45 | 24:07 +01:03 |
| Running 4 | 06:01 | 30:06 | 05:45 +00:16 | 29:48 +00:18 |
| Burpees Broad Jump | 06:09 | 36:07 | 05:57 +00:12 | 35:33 +00:34 |
| Running 5 | 06:10 | 42:16 | 05:53 +00:17 | 41:30 +00:46 |
| Rowing | 05:09 | 48:26 | 05:21 -00:12 | 47:23 +01:03 |
| Running 6 | 06:03 | 53:35 | 05:47 +00:16 | 52:44 +00:51 |
| Farmers Carry | 02:20 | 59:38 | 02:15 +00:05 | 58:31 +01:07 |
| Running 7 | 06:03 | 01:01:58 | 05:45 +00:18 | 01:00:46 +01:12 |
| Sandbag Lunges | 04:37 | 01:08:01 | 04:41 -00:04 | 01:06:31 +01:30 |
| Running 8 | 06:28 | 01:12:38 | 06:07 +00:21 | 01:11:12 +01:26 |
| Wall Balls | 03:44 | 01:19:06 | 04:52 -01:08 | 01:17:19 +01:47 |
| Roxzone | 06:11 | 01:28:56 | 06:45 -00:34 | 01:28:56 |
Tanja's total running time was 00:47:29, which was 03:05 slower than the average. This suggests that she could benefit from improving her running speed and efficiency. Her best running lap was 00:05:11, which was 00:17 slower than the average. This indicates that she has the potential to improve her speed and pacing during the running segments.
To improve the Run Total segment, Tanja should work on improving her overall fitness and her transition time. This can be achieved through a combination of cardiovascular exercises such as running, cycling, or swimming, as well as strength training exercises targeting the muscles used during the race.
For the Ski Erg segment, Tanja should focus on improving her technique and efficiency. This can be done through specific drills that simulate the movement pattern of the Ski Erg, such as seated row exercises or cable pulls. Additionally, incorporating interval training on the Ski Erg can help improve her speed and endurance.
The Burpees Broad Jump segment can be improved by focusing on both strength and technique. Tanja should incorporate exercises such as plyometric jumps, squat jumps, and burpees into her training routine to improve her explosive power and agility. Additionally, practicing the proper form and technique for the burpee broad jump can help optimize her performance in this segment.
To improve her performance in the Running segments (Running 1, 2, 4, 5, 6, and 7), Tanja should focus on both speed and endurance training. Incorporating interval training, tempo runs, and hill sprints into her training routine can help improve her running speed. Additionally, incorporating longer distance runs and endurance training can help improve her overall running endurance.
Tanja should also consider incorporating specific race strategies for each segment. For example, in the Ski Erg segment, she should focus on maintaining a steady pace and utilizing efficient technique. In segments such as the Burpees Broad Jump and Sled Pull, she should aim to conserve energy by pacing herself and focusing on proper form.
Overall, Tanja's performance in the 2022 Bremen HYROX race was strong, with several areas for improvement. By focusing on specific training strategies and techniques, she can enhance her performance in the identified segments and continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Rees Emma | 2024 Birmingham | 01:29:10 | |
| Lievin Veronique | 2024 Bordeaux | 01:28:40 | |
| Gould Philippa | 2024 Sports Direct HYROX London | 01:28:52 | |
| Amorós Edo Laura | 2023 Bilbao | 01:29:02 | |
| Bennani Hind | 2024 Madrid | 01:28:31 | |
| Reamirez Perez Eva Maria | 2023 Madrid | 01:29:26 | |
| Reed Erin | 2024 Rotterdam | 01:28:36 | |
| Allen Martha | 2024 Milan | 01:28:45 | |
| Gras Stacy | 2024 Marseille | 01:28:31 | |
| Carneiro Christina | 2022 Frankfurt | 01:28:29 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Frankfurt Dönnecke Tanja | 01:29:54 | |
| 2022 Leipzig Dönnecke Tanja | 01:33:16 | |
| 2024 Frankfurt Dönnecke Tanja | 01:34:01 | |
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Dönnecke Tanja
