Season 19/20 2020 Karlsruhe (603) HYROX (486) Women (156) Heidecker Anna

Heidecker Anna Hyrox Result

Dive into this athlete’s performance at 2020 Karlsruhe 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 U24 #104527 01:35:04 14th in AG | Top 56.0% 98th | Top 62.8%
+00:41
49:02
Run Total
+00:06
06:08
Avg. Lap
+00:06
05:24
Best Lap
-01:22
37:51
Workout Total
-00:11
04:43
Avg. Workout
+00:41
08:16
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 Heidecker Anna'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 Heidecker Anna'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 Heidecker Anna'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 Heidecker Anna'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 02:59. Check the detail of the improvement plan below.

01:23 Potential Improvement 46.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 01:23 49:02 to 47:39 46.4%
Farmers Carry 00:54 03:10 to 02:16 30.2%
Sandbag Lunges 00:19 05:19 to 05:00 10.6%
Rowing 00:14 05:41 to 05:27 7.8%
Sled Push 00:08 02:55 to 02:47 4.5%
Sled Pull 00:01 05:53 to 05:52 0.6%
Ski Erg 00:00 05:10 to 05:10 0.0%
Burpees Broad Jump 00:00 05:18 to 05:18 0.0%
Wall Balls 00:00 04:25 to 04:25 0.0%

Splits Time

Heidecker Anna Perfect Race
Splits Total Average Total
Running 1 05:24 00:00 05:19 +00:05 00:00 +00:00
Ski Erg 05:10 05:24 05:12 -00:02 05:19 +00:05
Running 2 05:41 10:34 05:46 -00:05 10:31 +00:03
Sled Push 02:55 16:15 02:51 +00:04 16:17 -00:02
Running 3 06:17 19:10 06:05 +00:12 19:08 +00:02
Sled Pull 05:53 25:27 06:05 -00:12 25:13 +00:14
Running 4 06:30 31:20 06:04 +00:26 31:18 +00:02
Burpees Broad Jump 05:18 37:50 06:40 -01:22 37:22 +00:28
Running 5 06:17 43:08 06:14 +00:03 44:02 -00:54
Rowing 05:41 49:25 05:29 +00:12 50:16 -00:51
Running 6 06:11 55:06 06:06 +00:05 55:45 -00:39
Farmers Carry 03:10 01:01:17 02:22 +00:48 01:01:51 -00:34
Running 7 06:00 01:04:27 06:05 -00:05 01:04:13 +00:14
Sandbag Lunges 05:19 01:10:27 05:07 +00:12 01:10:18 +00:09
Running 8 06:46 01:15:46 06:37 +00:09 01:15:25 +00:21
Wall Balls 04:25 01:22:32 05:27 -01:02 01:22:02 +00:30
Roxzone 08:16 01:35:04 07:35 +00:41 01:35:04
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Anna Heidecker had a strong performance in the 2020 Karlsruhe Hyrox race, finishing in the top 20% of all athletes and top 26% in her age group. Her overall time of 01:35:04 was solid, but there are areas where she can make improvements to enhance her performance.

Based on the splits analysis, Anna's total running time of 00:49:02 was 01:29 slower than the average. This indicates that she may need to improve her overall fitness and transition time to perform better in the roxzone. Additionally, her total running time was slower than average, suggesting that she may benefit from more training focused on running.

Segments to Improve


1. Run Total:
Anna's total running time was slower than average, indicating a potential area for improvement. To enhance her running performance, she should incorporate specific running workouts into her training routine. This can include interval training, hill sprints, and long-distance runs to improve her endurance and speed.

2. Roxzone:
Anna's time spent in the roxzone was 00:08:16, which was 00:51 slower than the average. To improve this segment, Anna should focus on improving her overall fitness and transition time. High-intensity interval training (HIIT) and circuit training can help increase her cardiovascular endurance and improve her ability to transition quickly between exercises.

3. Farmers Carry:
Anna's time for the Farmers Carry segment was 00:03:10, which was 00:41 slower than the average. To enhance her performance in this exercise, she can incorporate specific strength training exercises into her routine. Deadlifts, lunges, and farmer's walk variations can help improve her grip strength and overall strength for carrying heavy objects.

4. Running 4:
Anna's time for Running 4 was 00:06:30, which was 00:24 slower than the average. To improve her performance in this segment, Anna should focus on improving her endurance and speed. Interval training and tempo runs can help increase her running speed and endurance for longer distances.

5. Best Lap:
Anna's best lap time was 00:05:24, which was 00:16 slower than the average. To improve her performance in this segment, she can incorporate interval training and speed work into her running routine. Focusing on short bursts of speed and maintaining a consistent pace can help improve her lap times.

6. Running 1:
Anna's time for Running 1 was 00:05:24, which was 00:16 slower than the average. To improve her performance in this segment, Anna should focus on increasing her running speed and endurance. Incorporating interval training and hill sprints can help improve her overall running performance.

7. Rowing:
Anna's time for the Rowing segment was 00:05:41, which was 00:15 slower than the average. To improve her performance in this segment, Anna can focus on improving her rowing technique and overall fitness. Incorporating rowing workouts into her training routine, along with strength training exercises for the back and core, can help improve her rowing times.

Strategies


- Pace Management: Anna should focus on maintaining a consistent pace throughout the race to avoid burning out early. This can be achieved by setting target split times for each segment and monitoring her effort level to ensure she doesn't push too hard too soon.

- Efficient Transitions: Anna should work on minimizing transition times between exercises in the roxzone. Practicing smooth and quick transitions during training sessions can help her save valuable time during the race.

- Mental Preparation: Anna should mentally prepare herself for the challenges of the race. Visualizing success, setting achievable goals, and staying focused during each segment can help her maintain motivation and perform at her best.

- Hydration and Nutrition: Anna should ensure she is properly hydrated and fueled before and during the race. Adequate hydration and nutrition can help maintain energy levels and prevent fatigue.

Overall, Anna Heidecker had a strong performance in the 2020 Karlsruhe Hyrox race, but there are areas where she can make improvements to enhance her performance. By focusing on specific training strategies and techniques, she can enhance her running performance, improve her transitions in the roxzone, and optimize her overall race strategy.

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
Similar Athletes
Waters Aimee 2022 London 01:34:38
Courtens Inger 2024 Rotterdam 01:35:01
Sehnert Stephanie 2022 Frankfurt 01:35:19
O Reilly Ann 2024 Stockholm 01:35:16
Boeije Imara 2024 Amsterdam 01:35:11
Kerr Jessica 2023 London 01:35:04
De Jong Marianne 2023 Maastricht European Championships 01:34:46
Luppens Amber 2023 Rotterdam 01:34:57
Aguilar Laylani 2024 Chicago Navy Pier 01:35:17
Hanneken Sandra 2022 Essen 01:34:46

Measure Your Performance Against Top Athletes

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