Hadeler Franziska Hyrox Result

Dive into this athlete’s performance at 2022 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 53 similar athletes.

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Performance Highlights

GER Flag Hadeler Franziska Woman Women U24 #154011 01:52:15 🥇 in AG | Top 100.0% 18th | Top 100.0%
-00:31
50:54
Run Total
-00:03
06:22
Avg. Lap
-00:09
05:15
Best Lap
+02:05
54:04
Workout Total
+00:16
06:45
Avg. Workout
-01:32
07:20
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 Y axis displaying values. Data ranges from 56 to 100.
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The chart has 1 Y axis displaying values. Data ranges from 56 to 100.
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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 315 to 529.
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Based on 53 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 Y axis displaying values. Data ranges from 216 to 843.
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Based on 53 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
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The chart has 1 Y axis displaying values. Data ranges from -325 to 287.
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Based on 53 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
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The chart has 1 Y axis displaying values. Data ranges from 5757 to 6735.
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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 843.
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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 08:02. Check the detail of the improvement plan below.

05:24 Potential Improvement 67.2% Focus During Training

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The chart has 1 X axis displaying values. Data ranges from 60 to 840.
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Percentile based on all the athletes who competed in Hyrox Pro Women
Splits Potential Improvement Focus During Training
Wall Balls 05:24 (From 14:03 to 08:39) 67.2%
Sandbag Lunges 01:15 (From 07:52 to 06:37) 15.6%
Run Total 01:02 (From 50:54 to 49:52) 12.9%
Farmers Carry 00:20 (From 03:50 to 03:30) 4.1%
BBJ 00:01 (From 06:49 to 06:48) 0.2%
Ski Erg 00:00 (From 04:55 to 04:55) 0.0%
Sled Push 00:00 (From 05:01 to 05:01) 0.0%
Sled Pull 00:00 (From 06:21 to 06:21) 0.0%
Rowing 00:00 (From 05:13 to 05:13) 0.0%

Splits Time

Hadeler Franziska Perfect Race
Splits Total Average Total
Running 1 05:15 00:00 05:27 -00:12 00:00 +00:00
Ski Erg 04:55 05:15 05:10 -00:15 05:27 -00:12
Running 2 05:33 10:10 05:59 -00:26 10:37 -00:27
Sled Push 05:01 15:43 05:14 -00:13 16:36 -00:53
Running 3 06:03 20:44 06:23 -00:20 21:50 -01:06
Sled Pull 06:21 26:47 09:05 -02:44 28:13 -01:26
Running 4 06:12 33:08 06:26 -00:14 37:18 -04:10
Burpees Broad Jump 06:49 39:20 07:00 -00:11 43:44 -04:24
Running 5 06:34 46:09 06:39 -00:05 50:44 -04:35
Rowing 05:13 52:43 05:37 -00:24 57:23 -04:40
Running 6 06:12 57:56 06:26 -00:14 01:03:00 -05:04
Farmers Carry 03:50 01:04:08 03:36 +00:14 01:09:26 -05:18
Running 7 06:18 01:07:58 06:39 -00:21 01:13:02 -05:04
Sandbag Lunges 07:52 01:14:16 07:01 +00:51 01:19:41 -05:25
Running 8 08:49 01:22:08 07:25 +01:24 01:26:42 -04:34
Wall Balls 14:03 01:30:57 09:16 +04:47 01:34:07 -03:10
Roxzone 07:20 01:52:15 08:52 -01:32 01:52:15
Based on 53 athletes with similar finish time in Hyrox Pro Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Franziska Hadeler had a strong performance in the Hyrox race in Essen. She finished with an overall rank of 18, which puts her in the top 26% of 67 athletes. In her age group (U24), she achieved a rank of 1, placing her in the top 33% of 3 athletes. Her overall time was 01:52:15, with a total running time of 00:50:54. Her total running time was 04:14 faster than the average for her finish time, indicating that she has a strong running profile.

Segments to Improve


1. Wall Balls:
Franziska's time of 00:14:03 for the Wall Balls segment was 07:22 slower than the average. To improve this segment, she should focus on developing her upper body strength and endurance. Specific exercises to enhance performance in Wall Balls include:
- Medicine ball thrusters: This exercise mimics the movement pattern of Wall Balls and helps strengthen the muscles used in the exercise.
- Wall sit with medicine ball hold: This exercise targets the lower body and core muscles, which are important for stability during Wall Balls.
- Overhead medicine ball slams: This exercise helps improve power and explosiveness, which can translate to better performance in Wall Balls.

2. Sandbag Lunges:
Franziska's time of 00:07:52 for the Sandbag Lunges segment was 01:24 slower than the average. To improve this segment, she should focus on developing her lower body strength and stability. Specific exercises to enhance performance in Sandbag Lunges include:
- Walking lunges with a sandbag: This exercise replicates the movement pattern of Sandbag Lunges and helps build strength in the legs and glutes.
- Bulgarian split squats with a sandbag: This exercise targets the quads, hamstrings, and glutes, which are important for stability and strength during Sandbag Lunges.
- Single-leg deadlifts with a sandbag: This exercise improves balance, stability, and strength in the hamstrings and glutes, which are crucial for Sandbag Lunges.

3. Sled Push:
Franziska's time of 00:05:01 for the Sled Push segment was 01:14 slower than the average. To improve this segment, she should focus on developing her lower body strength and explosive power. Specific exercises to enhance performance in Sled Push include:
- Barbell squats: This exercise targets the quadriceps, hamstrings, and glutes, which are important for generating power during the Sled Push.
- Box jumps: This exercise improves explosive power in the lower body and can translate to better performance in the Sled Push.
- Sled pushes with increased resistance: Gradually increasing the weight on the sled during training can help improve strength and endurance for the Sled Push.

4. Farmers Carry:
Franziska's time of 00:03:50 for the Farmers Carry segment was 00:59 slower than the average. To improve this segment, she should focus on developing her grip strength and overall endurance. Specific exercises to enhance performance in Farmers Carry include:
- Farmer's walk with dumbbells or kettlebells: This exercise directly mimics the movement pattern of the Farmers Carry and helps build grip strength and endurance.
- Dead hangs from a pull-up bar: This exercise targets the muscles of the forearms and fingers, which are crucial for maintaining a strong grip during the Farmers Carry.
- Loaded carries with increased weight: Gradually increasing the weight used during training can help improve grip strength and endurance for the Farmers Carry.

5. Running 8:
Franziska's time of 00:08:49 for Running 8 was 00:39 slower than the average. To improve this segment, she should focus on improving her endurance and speed in running. Specific exercises to enhance performance in running include:
- Interval training: Incorporating high-intensity interval training (HIIT) sessions into her training routine can help improve speed and endurance for running.
- Hill sprints: Running uphill can help build leg strength and improve speed and power in running.
- Long distance runs: Including longer runs at a steady pace in her training routine can help improve endurance for running.

Strategies


1. Pacing:
Franziska's pacing in the race seems to be well-balanced, as evidenced by her consistent splits throughout the race. However, she should be mindful of maintaining a steady pace and avoiding starting too fast, which can lead to fatigue later in the race.

2. Hyrox Race Strategy:
To improve overall race performance, Franziska should consider the following strategies:
- Prioritize strength training: Given her strong running profile, she should focus on developing her strength and power in the strength-based segments of the race, such as Wall Balls, Sandbag Lunges, and Sled Push.
- Work on transitions: To improve the Roxzone time, she should aim to improve her overall fitness and work on minimizing transition times between segments.
- Practice specific drills: Incorporating specific drills that mimic the movements and demands of each segment can help improve performance and efficiency.
- Develop a well-rounded training program: She should ensure that her training program includes a mix of running, strength training, and functional exercises to improve overall fitness and performance.

By focusing on these areas of improvement and implementing the suggested training strategies and techniques, Franziska Hadeler can enhance her performance in future Hyrox 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.

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The chart has 1 Y axis displaying values. Data ranges from 1 to 100.
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The chart has 1 Y axis displaying values. Data ranges from 1 to 100.
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Percentile based on all the athletes who competed in Hyrox Pro Women
Similar Athletes
Marsh Alexandra 2024 Amsterdam 01:52:44
Sitton Grace 2024 Mexico City 01:52:41
Wen Wen 2024 Singapore 01:52:06
Jónsdóttir Karen Sif Pujarini 2024 Madrid 01:51:58
Venable Ashley 2023 New York 01:52:15
Valkovic Zujic Petra 2024 Marseille 01:52:39
Letmathe Katrin 2019 Hannover 01:51:56
Tan Isabelle 2023 Singapore 01:52:11
Krzeminska Izabela 2024 Gdansk 01:52:01
Mcgowan Niamh 2022 Amsterdam 01:52:11
Other Results from this athlete
2024 Hamburg Hadeler Franziska, Grychta Katrin 01:33:23
2022 Essen Hadeler Franziska, Brieden Martin 01:15:32
2022 Maastricht Hölzl Rebecca, Hadeler Franziska 01:14:11

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