Season 22/23 2023 Hannover (632) HYROX (527) Women (172) Hettlage Helena

Hettlage Helena Hyrox Result

Dive into this athlete’s performance at 2023 Hannover 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

CIV CIV Flag Women 25-29 #162005 01:25:22 18th in AG | Top 52.9% 69th | Top 40.1%
+00:30
44:34
Run Total
+00:04
05:34
Avg. Lap
+00:23
05:14
Best Lap
-01:14
33:50
Workout Total
-00:10
04:13
Avg. Workout
+00:45
07:02
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 Hettlage Helena'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 Hettlage Helena'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 Hettlage Helena'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 Hettlage Helena'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 02:58. Check the detail of the improvement plan below.

01:47 Potential Improvement 60.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 01:47 44:34 to 42:47 60.1%
Sandbag Lunges 00:25 04:38 to 04:13 14.0%
Wall Balls 00:21 04:21 to 04:00 11.8%
Sled Pull 00:10 05:06 to 04:56 5.6%
Sled Push 00:07 02:28 to 02:21 3.9%
Ski Erg 00:06 05:00 to 04:54 3.4%
Farmers Carry 00:02 02:02 to 02:00 1.1%
Burpees Broad Jump 00:00 05:12 to 05:12 0.0%
Rowing 00:00 05:03 to 05:03 0.0%

Splits Time

Hettlage Helena Perfect Race
Splits Total Average Total
Running 1 05:38 00:00 04:58 +00:40 00:00 +00:00
Ski Erg 05:00 05:38 05:01 -00:01 04:58 +00:40
Running 2 05:14 10:38 05:16 -00:02 09:59 +00:39
Sled Push 02:28 15:52 02:36 -00:08 15:15 +00:37
Running 3 05:16 18:20 05:30 -00:14 17:51 +00:29
Sled Pull 05:06 23:36 05:24 -00:18 23:21 +00:15
Running 4 05:34 28:42 05:33 +00:01 28:45 -00:03
Burpees Broad Jump 05:12 34:16 05:37 -00:25 34:18 -00:02
Running 5 05:37 39:28 05:41 -00:04 39:55 -00:27
Rowing 05:03 45:05 05:16 -00:13 45:36 -00:31
Running 6 05:31 50:08 05:35 -00:04 50:52 -00:44
Farmers Carry 02:02 55:39 02:10 -00:08 56:27 -00:48
Running 7 05:26 57:41 05:33 -00:07 58:37 -00:56
Sandbag Lunges 04:38 01:03:07 04:28 +00:10 01:04:10 -01:03
Running 8 06:21 01:07:45 05:55 +00:26 01:08:38 -00:53
Wall Balls 04:21 01:14:06 04:32 -00:11 01:14:33 -00:27
Roxzone 07:02 01:25:22 06:17 +00:45 01:25:22
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Helena Hettlage performed well in the 2023 Hannover Hyrox race, ranking 69th overall out of 527 athletes and 18th in her age group. Her overall time of 01:25:22 placed her in the top 13% of all athletes. However, there are areas in which she can improve to further enhance her performance.

Based on the splits analysis, Helena's total running time of 00:44:34 was 01:09 slower than the average time. This indicates that she may need to focus on improving her overall fitness and transition time. Additionally, her best running lap was 00:05:14, which suggests that she has the potential to improve her running speed and endurance.

Segments to Improve


1. Running 1:
Helena's time of 00:05:38 for this segment was 00:52 slower than average. To improve her performance in this segment, she can focus on interval training, incorporating both speed and endurance workouts. High-intensity interval training (HIIT) sessions, such as sprints and hill repeats, can help improve her running speed and efficiency.

2. Roxzone:
Helena's time of 00:07:02 in the Roxzone was 01:01 slower than average. To improve this segment, she should work on improving her overall fitness and transition time. Incorporating circuit training into her workouts, combining strength and cardio exercises with minimal rest between each exercise, can help improve her overall fitness level and reduce transition time.

3. Running 8:
Helena's time of 00:06:21 in this segment was 00:14 slower than average. To enhance her performance in running, she should focus on improving her endurance. Long-distance runs at a steady pace, gradually increasing the distance over time, can help improve her running endurance.

4. Best Lap:
Although Helena had a good best lap time of 00:05:14, there is still room for improvement. To further enhance her speed and efficiency, she can incorporate interval training with shorter distances and faster speeds. This could include workouts such as 400-meter repeats or timed sprints.

Strategies


1. Pacing:
Helena should focus on maintaining a steady pace throughout the race. It is important for her to avoid starting too fast and burning out early. Consistency in pacing will help ensure that she has enough energy to perform well throughout the entire race.

2. Transition Efficiency:
Helena should work on improving her transition time between exercises. Practicing specific transitions during training sessions can help her become more efficient and save valuable time during the race.

3. Mental Preparation:
Along with physical training, Helena should also work on mental preparation. Visualizing the race, setting goals, and staying focused during each segment can help her perform at her best.

In summary, Helena Hettlage had a solid performance in the 2023 Hannover Hyrox race. However, there are areas she can improve upon to enhance her overall performance. By focusing on specific training strategies and techniques, such as interval training, circuit training, and endurance runs, she can improve her running speed, endurance, and overall fitness. Additionally, optimizing her transition time and implementing effective race strategies will contribute to better performance in future races.

Similar Athletes
Cox Ella 2024 Poznan 01:24:52
Van Hooidonk Maaike 2022 Amsterdam 01:24:53
Hodgkinson Lucy 2023 Glasgow 01:25:06
Kondo Gallegos Yumi Guadalupe 2024 Mexico City 01:24:55
Vamvaka Myrsini 2024 Copenhagen 01:24:54
Withell Kataraina 2024 Melbourne 01:25:34
Hoskings Joanne 2023 Stockholm 01:25:14
Bakes Angela 2024 Sports Direct HYROX London 01:25:28
Yuan Yangyang 2024 Singapore National Stadium 01:25:02
Brafman Jess 2024 London 01:24:52

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