Dive into this athlete’s performance at 2023 Amsterdam 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 477 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 08:45. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 06:30 (From 01:00:20 to 53:50) | 74.3% |
| Sled Push | 01:03 (From 04:24 to 03:21) | 12.0% |
| Rowing | 00:47 (From 06:37 to 05:50) | 9.0% |
| Ski Erg | 00:25 (From 05:55 to 05:30) | 4.8% |
| Sled Pull | 00:00 (From 07:07 to 07:07) | 0.0% |
| BBJ | 00:00 (From 05:20 to 05:20) | 0.0% |
| Farmers Carry | 00:00 (From 02:01 to 02:01) | 0.0% |
| Sandbag Lunges | 00:00 (From 05:00 to 05:00) | 0.0% |
| Wall Balls | 00:00 (From 05:51 to 05:51) | 0.0% |
| Duesmann Sonja | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:45 | 00:00 | 05:57 -01:12 | 00:00 +00:00 |
| Ski Erg | 05:55 | 04:45 | 05:29 +00:26 | 05:57 -01:12 |
| Running 2 | 06:57 | 10:40 | 06:24 +00:33 | 11:26 -00:46 |
| Sled Push | 04:24 | 17:37 | 03:18 +01:06 | 17:50 -00:13 |
| Running 3 | 07:33 | 22:01 | 06:44 +00:49 | 21:08 +00:53 |
| Sled Pull | 07:07 | 29:34 | 07:15 -00:08 | 27:52 +01:42 |
| Running 4 | 07:51 | 36:41 | 06:52 +00:59 | 35:07 +01:34 |
| Burpees Broad Jump | 05:20 | 44:32 | 08:23 -03:03 | 41:59 +02:33 |
| Running 5 | 08:09 | 49:52 | 07:11 +00:58 | 50:22 -00:30 |
| Rowing | 06:37 | 58:01 | 05:51 +00:46 | 57:33 +00:28 |
| Running 6 | 07:53 | 01:04:38 | 06:57 +00:56 | 01:03:24 +01:14 |
| Farmers Carry | 02:01 | 01:12:31 | 02:42 -00:41 | 01:10:21 +02:10 |
| Running 7 | 07:52 | 01:14:32 | 06:56 +00:56 | 01:13:03 +01:29 |
| Sandbag Lunges | 05:00 | 01:22:24 | 06:11 -01:11 | 01:19:59 +02:25 |
| Running 8 | 09:24 | 01:27:24 | 07:45 +01:39 | 01:26:10 +01:14 |
| Wall Balls | 05:51 | 01:36:48 | 06:52 -01:01 | 01:33:55 +02:53 |
| Roxzone | 07:43 | 01:50:14 | 09:27 -01:44 | 01:50:14 |
Sonja's best running lap was 00:04:45, which was 00:50 faster than the average. This indicates that she has strong running capabilities and can excel in this aspect of the race.
To improve Sonja's performance in the running segments, she should focus on increasing her overall fitness and reducing her transition time. This can be achieved through a combination of strength training and cardiovascular exercises. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve her running speed and endurance. Additionally, incorporating exercises that target the specific muscles used in running, such as lunges, squats, and calf raises, can help improve her running performance.
For the segments where Sonja struggled with strength-based exercises, such as the Sled Push and Rowing, she should focus on improving her overall strength and power. Incorporating exercises that target the muscles used in these movements, such as deadlifts, kettlebell swings, and rowing machine workouts, can help improve her performance in these areas.
Sonja should also pay attention to her form and technique during each segment. Proper form can help improve efficiency and prevent unnecessary energy expenditure. Working with a coach or trainer to refine her technique in specific exercises, such as the Sled Push and Rowing, can help improve her performance in these areas.
Additionally, Sonja should strategize her transitions between segments, aiming to minimize the time spent in the Roxzone. This can be achieved by practicing quick and efficient transitions during training and focusing on improving overall fitness to reduce recovery time between segments.
By implementing these strategies and focusing on specific areas for improvement, Sonja Duesmann can enhance her performance in future Hyrox races and continue to excel in her age group.
| Similar Athletes | |||
|---|---|---|---|
| Gill Kiri | 2024 London | 01:49:51 | |
| McElvany Maria Elena | 2022 Los Angeles | 01:49:48 | |
| Malinowska Katarzyna | 2022 London | 01:50:39 | |
| Meier Mareike | 2018 Essen | 01:49:48 | |
| Verschoor-Burke Anita | 2024 Amsterdam | 01:50:32 | |
| Kerbey Orla | 2024 Frankfurt | 01:50:03 | |
| Hyvernaud Charlyne | 2024 Bordeaux | 01:50:23 | |
| Gomez Castillo Marta | 2023 Barcelona | 01:50:11 | |
| Karthik Jurgita | 2021 Birmingham | 01:50:19 | |
| Wai Fung | 2024 Hong Kong | 01:49:54 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Hannover Duesmann Sonja | 01:36:52 | |
| 2023 Karlsruhe Duesmann Sonja | 01:40:54 | |
| 2022 Frankfurt Duesmann Sonja | 02:00:56 | |
| 2023 Köln Duesmann Sonja, White Melanie | 01:31:32 | |
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Duesmann Sonja
