Heinrich Rebecca Hyrox Result

Dive into this athlete’s performance at 2023 München 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 #163015 01:35:18 20th in AG | Top 57.1% 94th | Top 62.7%
+02:12
50:40
Run Total
+00:17
06:20
Avg. Lap
+00:25
05:43
Best Lap
-01:10
38:09
Workout Total
-00:08
04:46
Avg. Workout
-01:01
06:33
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 Heinrich Rebecca'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 Heinrich Rebecca'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 Heinrich Rebecca'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 Heinrich Rebecca'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 04:24. Check the detail of the improvement plan below.

03:01 Potential Improvement 68.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 03:01 50:40 to 47:39 68.6%
Sled Push 00:34 03:21 to 02:47 12.9%
Ski Erg 00:18 05:28 to 05:10 6.8%
Rowing 00:11 05:38 to 05:27 4.2%
Sled Pull 00:10 06:02 to 05:52 3.8%
Farmers Carry 00:10 02:26 to 02:16 3.8%
Burpees Broad Jump 00:00 06:07 to 06:07 0.0%
Sandbag Lunges 00:00 04:38 to 04:38 0.0%
Wall Balls 00:00 04:29 to 04:29 0.0%

Splits Time

Heinrich Rebecca Perfect Race
Splits Total Average Total
Running 1 05:43 00:00 05:19 +00:24 00:00 +00:00
Ski Erg 05:28 05:43 05:13 +00:15 05:19 +00:24
Running 2 06:08 11:11 05:46 +00:22 10:32 +00:39
Sled Push 03:21 17:19 02:52 +00:29 16:18 +01:01
Running 3 06:22 20:40 06:06 +00:16 19:10 +01:30
Sled Pull 06:02 27:02 06:07 -00:05 25:16 +01:46
Running 4 06:35 33:04 06:05 +00:30 31:23 +01:41
Burpees Broad Jump 06:07 39:39 06:38 -00:31 37:28 +02:11
Running 5 06:26 45:46 06:15 +00:11 44:06 +01:40
Rowing 05:38 52:12 05:29 +00:09 50:21 +01:51
Running 6 06:25 57:50 06:08 +00:17 55:50 +02:00
Farmers Carry 02:26 01:04:15 02:23 +00:03 01:01:58 +02:17
Running 7 06:21 01:06:41 06:06 +00:15 01:04:21 +02:20
Sandbag Lunges 04:38 01:13:02 05:09 -00:31 01:10:27 +02:35
Running 8 06:44 01:17:40 06:40 +00:04 01:15:36 +02:04
Wall Balls 04:29 01:24:24 05:28 -00:59 01:22:16 +02:08
Roxzone 06:33 01:35:18 07:34 -01:01 01:35:18
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Rebecca Heinrich performed well in the 2023 München Hyrox race, finishing with an overall rank of 94 out of 533 athletes, placing her in the top 17% overall. In her age group (30-34), she ranked 20th out of 123 athletes, placing her in the top 16%. Her total race time was 01:35:18, with a total running time of 00:50:40, which was 03:04 slower than the average for her finish time. Her best running lap was completed in 00:05:43.

Based on the splits analysis, Rebecca experienced time loss in several segments, including Running 1, Ski Erg, Running 2, Sled Push, Running 3, Running 4, Running 5, Rowing, Running 6, Running 7, and Running 8. The segments with the most time lost were the Run Total, Best Lap, Running 1, Running 4, Running 2, Running 6, Ski Erg, Running 7, Running 3, Running 5, and Rowing.

Segments to Improve


1. Running Performance:
Rebecca's running times were consistently slower than the average for her finish time. To improve her running performance, she should focus on incorporating specific running training into her routine. This can include interval training, tempo runs, and hill sprints to improve speed and endurance. Additionally, incorporating strength training exercises such as squats, lunges, and plyometric exercises can help improve running power and efficiency.

2. Ski Erg:
Rebecca's time on the Ski Erg was 00:17 slower than the average for her finish time. To improve her performance on this segment, she should focus on improving her technique and efficiency on the Ski Erg. This can be achieved through regular practice on the Ski Erg machine, focusing on maintaining a consistent and powerful stroke. Additionally, incorporating upper body strength exercises such as rows, pull-ups, and shoulder presses can enhance performance on this segment.

3. Sled Push:
Rebecca's time on the Sled Push was 00:07 slower than the average for her finish time. To improve her performance in this segment, she should focus on developing lower body strength and power. Exercises such as squats, deadlifts, and lunges can help improve leg and hip strength, which will translate to better performance in the Sled Push. Additionally, practicing the specific movement of pushing a sled can help improve technique and efficiency.

4. Sled Pull:
Rebecca's time on the Sled Pull was 00:22 faster than the average for her finish time, indicating a strength in this segment. To further improve her performance, she can focus on developing upper body strength and grip strength. Exercises such as pull-ups, rows, and farmer's carries can help improve strength and endurance in the upper body, which will enhance performance in the Sled Pull.

Strategies


- Pacing: Based on the split analysis, Rebecca's pacing was relatively consistent throughout the race. However, she should aim to maintain a steady pace without starting too fast or slowing down significantly towards the end of the race. Proper pacing can help optimize performance and prevent fatigue.
- Transitions: To improve the Roxzone time, which was 00:48 faster than the average, Rebecca should focus on improving her overall fitness and transition time. This can be achieved through specific training and practice of transitions between exercises. Incorporating circuit training and interval training into her routine can help improve overall fitness and prepare her for quick transitions during the race.
- Mental Preparation: Hyrox races require both physical and mental endurance. Rebecca should focus on mental preparation techniques such as visualization, positive self-talk, and goal setting to enhance her mental strength and resilience during the race.
- Hydration and Nutrition: Proper hydration and nutrition are essential for optimal performance during a Hyrox race. Rebecca should ensure she is properly hydrated leading up to the race and consume a balanced meal or snack prior to the race to provide her body with the necessary fuel.
- Recovery: Adequate recovery is crucial for performance improvement. Rebecca should prioritize rest days, proper sleep, and active recovery exercises such as foam rolling and stretching to aid in recovery and prevent injuries.

By implementing these training strategies and race strategies, Rebecca can improve her overall performance in future Hyrox races. It is important for her to focus on both her strengths and areas of improvement to achieve a well-rounded performance.

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
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