Luder Natacha
Hyrox Result
Dive into this athlete’s performance at 2024 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
362 similar athletes.
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 362 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 362 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Luder Natacha'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 Luder Natacha'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 362 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 Luder Natacha'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 Luder Natacha'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
03:46.
Check the detail of the improvement plan below.
02:06
Potential Improvement
55.8%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Natacha Luder showcased a commendable performance in the 2024 Amsterdam HYROX race, finishing in the top 30% overall and top 34% within her age group. Her total running time was notably faster than average, indicating a strong running profile. However, the decline in running performance from the first to the last segment suggests she might have started too fast, impacting her endurance towards the latter stages of the race. With a total running time of 00:57:55, it’s clear that she excels in running but may benefit from additional strength training to balance her performance across all disciplines.
Segments to Improve
- Roxzone (00:03:12 slower than 25th percentile):
Improvement in transition efficiency can significantly enhance overall performance. Natacha should practice quick transitions through:
- Transition Drills: Set up a mock race environment to simulate movements between zones, focusing on minimizing downtime.
- High-Intensity Interval Training (HIIT): Short, intense bursts of activity followed by minimal rest to mimic race conditions.
- Wall Balls (00:02:23 slower than 25th percentile):
To improve wall ball performance, focus on:
- Wall Ball Technique: Work on maintaining proper squat depth and explosive upward motion.
- Strength Training: Incorporate squats and overhead presses to build strength and endurance.
- Sandbag Lunges (00:01:23 slower than 25th percentile):
Efficient sandbag lunges require:
- Lunge Drills: Practice lunges with varying weights to develop strength and balance.
- Core Stability Exercises: Planks and side planks to enhance stability during lunges.
Race Strategies
- Start at a Controlled Pace: Avoid starting too fast; aim for a steady pace that allows for consistent performance across all segments.
- Focus on Transitions: Streamline transitions by practicing them regularly, ensuring that each transition is quick and efficient.
- Balance Running and Strength Training: While running is a strength, balancing it with targeted strength training will improve performance in exercises like wall balls and sandbag lunges.
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator