Nicolaus Tiana Hyrox Result

Dive into this athlete’s performance at 2022 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 239 similar athletes.

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Performance Highlights

GER Flag Nicolaus Tiana Woman Women 30-34 #145018 01:27:20 7th in AG | Top 77.8% 18th | Top 62.1%
+03:27
44:58
Run Total
+00:26
05:37
Avg. Lap
-00:16
04:15
Best Lap
-03:06
36:42
Workout Total
-00:23
04:35
Avg. Workout
-00:19
05:45
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 15 to 81.
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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 255 to 404.
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Based on 239 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 120 to 398.
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Based on 239 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 -114 to 112.
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Based on 239 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 4993 to 5387.
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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 05:44. Check the detail of the improvement plan below.

03:55 Potential Improvement 68.3% Focus During Training

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Percentile based on all the athletes who competed in Hyrox Pro Women
Splits Potential Improvement Focus During Training
Run Total 03:55 (From 44:58 to 41:03) 68.3%
Sandbag Lunges 01:08 (From 06:03 to 04:55) 19.8%
Sled Push 00:32 (From 04:16 to 03:44) 9.3%
Rowing 00:09 (From 05:09 to 05:00) 2.6%
Ski Erg 00:00 (From 04:39 to 04:39) 0.0%
Sled Pull 00:00 (From 04:44 to 04:44) 0.0%
BBJ 00:00 (From 04:44 to 04:44) 0.0%
Farmers Carry 00:00 (From 02:00 to 02:00) 0.0%
Wall Balls 00:00 (From 05:07 to 05:07) 0.0%

Splits Time

Nicolaus Tiana Perfect Race
Splits Total Average Total
Running 1 04:15 00:00 04:36 -00:21 00:00 +00:00
Ski Erg 04:39 04:15 04:48 -00:09 04:36 -00:21
Running 2 05:22 08:54 04:52 +00:30 09:24 -00:30
Sled Push 04:16 14:16 04:00 +00:16 14:16 +00:00
Running 3 05:44 18:32 05:14 +00:30 18:16 +00:16
Sled Pull 04:44 24:16 06:38 -01:54 23:30 +00:46
Running 4 05:39 29:00 05:14 +00:25 30:08 -01:08
Burpees Broad Jump 04:44 34:39 04:58 -00:14 35:22 -00:43
Running 5 05:44 39:23 05:17 +00:27 40:20 -00:57
Rowing 05:09 45:07 05:05 +00:04 45:37 -00:30
Running 6 05:40 50:16 05:13 +00:27 50:42 -00:26
Farmers Carry 02:00 55:56 02:40 -00:40 55:55 +00:01
Running 7 05:53 57:56 05:19 +00:34 58:35 -00:39
Sandbag Lunges 06:03 01:03:49 05:07 +00:56 01:03:54 -00:05
Running 8 06:44 01:09:52 05:43 +01:01 01:09:01 +00:51
Wall Balls 05:07 01:16:36 06:32 -01:25 01:14:44 +01:52
Roxzone 05:45 01:27:20 06:04 -00:19 01:27:20
Based on 239 athletes with similar finish time in Hyrox Pro Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Tiana Nicolaus had an impressive performance in the Hyrox race in München. She achieved an overall rank of 18, which puts her in the top 15% of all athletes. In her age group (30-34), she ranked 7th out of 43 athletes, placing her in the top 16%. Her overall time was 01:27:20, with a total running time of 00:44:58, which was 01:32 slower than the average for her finish time.

Tiana's best running lap was 00:04:15, which was 00:36 faster than the average. This shows that she has a strong running ability and can maintain a good pace.

Segments to Improve


1. Sandbag Lunges:
Tiana lost the most time in this segment, being 01:26 slower than the average. To improve her performance in this segment, she can focus on strengthening her lower body, specifically her quadriceps, glutes, and hamstrings. Exercises such as squats, lunges, and deadlifts can help build strength and endurance in these muscle groups. Additionally, practicing lunges with a sandbag or weighted backpack can help simulate the race scenario and improve her performance in this specific movement.

2. Sled Push:
Tiana was 01:15 slower than the average in this segment. To improve her sled push performance, she can work on strengthening her upper body and core. Exercises such as push-ups, bench press, shoulder press, and planks can help develop the necessary strength and stability. Additionally, practicing sled pushes with progressively heavier weights can help simulate the race scenario and improve her speed and efficiency in this movement.

3. Running 8:
Tiana was 00:30 slower than the average in this running segment. To improve her running performance, she can focus on increasing her endurance and speed. Incorporating interval training, such as sprints and hill repeats, can help improve her overall running speed. Additionally, incorporating long-distance runs and tempo runs can help improve her endurance. Strengthening her leg muscles through exercises such as squats, lunges, and calf raises can also contribute to improved running performance.

4. Wall Balls:
Tiana was 00:29 slower than the average in this segment. To improve her performance in wall balls, she can focus on developing upper body and leg strength. Exercises such as thrusters, front squats, and medicine ball slams can help improve her ability to perform wall balls. Additionally, practicing wall balls with progressively heavier weights can help improve her power and accuracy in this movement.

5. Running 7:
Tiana was 00:15 slower than the average in this running segment. To improve her performance in this segment, she can focus on improving her running form and technique. Incorporating drills such as high knees, butt kicks, and strides can help improve her running efficiency. Additionally, working on her cadence and stride length can help improve her overall running speed.

Strategies


To improve overall performance in future races, Tiana can consider the following strategies:

1. Pacing:
Tiana should ensure that she maintains a consistent and sustainable pace throughout the race. It is important to avoid starting too fast and burning out early on. By pacing herself properly, she can maintain a steady level of effort and performance throughout the race.

2. Transition Time:
Tiana should work on improving her transition time between exercises. This can be achieved by practicing quick and efficient transitions during training sessions. By minimizing the time spent in the roxzone, she can optimize her overall race time.

3. Strength Training:
Tiana should continue to focus on strength training exercises that target the specific muscle groups used in the Hyrox race. This will help improve her overall performance and efficiency in the strength-based segments.

4. Running Training:
Tiana should incorporate a variety of running workouts into her training routine. This can include interval training, tempo runs, and long-distance runs. By focusing on both speed and endurance, she can improve her overall running performance.

By implementing these strategies and focusing on the specific areas of improvement highlighted in the analysis, Tiana can enhance her performance in future Hyrox races. Regular training, proper pacing, and targeted exercises will contribute to her continued success in this competitive sport.

Similar Athletes
Günther Jeanne 2020 Karlsruhe 01:27:25
Pink Aimee 2024 World Championships Nice 01:27:36
Langer Antje 2019 Leipzig 01:27:20
Gård Anna 2024 Malaga 01:27:50
Sheffield Lucy 2024 World Championships Nice 01:27:43
Forbes Carlene 2024 London 01:27:24
Pardoel Lobke 2024 World Championships Nice 01:27:30
Sinden Lynzee-Kim 2024 Birmingham 01:27:42
Strömberg Maja 2023 Stockholm 01:27:06
Rosinha Inês 2024 Bilbao 01:27:50
Other Results from this athlete
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