Hansen Katherine Hyrox Result

Dive into this athlete’s performance at 2023 Houston 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 158 similar athletes.

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Performance Highlights

USA Flag Hansen Katherine Woman Women 30-34 #100008 01:34:27 7th in AG | Top 58.3% 24th | Top 58.5%
+00:16
45:11
Run Total
+00:03
05:39
Avg. Lap
-01:24
03:18
Best Lap
+03:43
46:25
Workout Total
+00:28
05:48
Avg. Workout
-03:54
02:56
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 3 to 100.
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The chart has 1 Y axis displaying values. Data ranges from 3 to 98.
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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 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 198 to 518.
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Based on 158 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 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 176 to 590.
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Based on 158 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
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -234 to 481.
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Based on 158 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 4602 to 6738.
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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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Combination chart with 7 data series.
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 08:21. Check the detail of the improvement plan below.

02:54 Potential Improvement 34.7% Focus During Training

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The chart has 1 X axis displaying values. Data ranges from 60 to 840.
The chart has 1 Y axis displaying values. Data ranges from 0 to 388.
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Percentile based on all the athletes who competed in Hyrox Pro Women
Splits Potential Improvement Focus During Training
Sled Pull 02:54 (From 09:50 to 06:56) 34.7%
Sled Push 02:39 (From 06:55 to 04:16) 31.7%
Wall Balls 01:07 (From 07:59 to 06:52) 13.4%
Run Total 01:04 (From 45:11 to 44:07) 12.8%
Farmers Carry 00:37 (From 03:30 to 02:53) 7.4%
Ski Erg 00:00 (From 04:54 to 04:54) 0.0%
BBJ 00:00 (From 03:08 to 03:08) 0.0%
Rowing 00:00 (From 05:03 to 05:03) 0.0%
Sandbag Lunges 00:00 (From 05:06 to 05:06) 0.0%

Splits Time

Hansen Katherine Perfect Race
Splits Total Average Total
Running 1 03:18 00:00 04:50 -01:32 00:00 +00:00
Ski Erg 04:54 03:18 04:53 +00:01 04:50 -01:32
Running 2 06:25 08:12 05:15 +01:10 09:43 -01:31
Sled Push 06:55 14:37 04:14 +02:41 14:58 -00:21
Running 3 08:38 21:32 05:37 +03:01 19:12 +02:20
Sled Pull 09:50 30:10 07:10 +02:40 24:49 +05:21
Running 4 05:13 40:00 05:40 -00:27 31:59 +08:01
Burpees Broad Jump 03:08 45:13 05:37 -02:29 37:39 +07:34
Running 5 05:04 48:21 05:47 -00:43 43:16 +05:05
Rowing 05:03 53:25 05:12 -00:09 49:03 +04:22
Running 6 05:13 58:28 05:41 -00:28 54:15 +04:13
Farmers Carry 03:30 01:03:41 02:56 +00:34 59:56 +03:45
Running 7 05:14 01:07:11 05:48 -00:34 01:02:52 +04:19
Sandbag Lunges 05:06 01:12:25 05:39 -00:33 01:08:40 +03:45
Running 8 06:11 01:17:31 06:17 -00:06 01:14:19 +03:12
Wall Balls 07:59 01:23:42 07:01 +00:58 01:20:36 +03:06
Roxzone 02:56 01:34:27 06:50 -03:54 01:34:27
Based on 158 athletes with similar finish time in Hyrox Pro Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Katherine Hansen performed exceptionally well in the 2023 Houston Hyrox race, finishing with an overall rank of 24, which places her in the top 21% of 110 athletes. In her age group (30-34), she achieved a rank of 7, placing her in the top 18% of 37 athletes. Her overall time of 01:34:27 is commendable, and she showed great strength and speed in various segments of the race.

Katherine's total running time of 00:45:11 is particularly impressive, as it was 01:17 faster than the average. This indicates that she has a strong running profile and should continue to focus on building her endurance and speed in order to maintain this advantage over her competitors.

Splits Analysis:
Running 1: Katherine completed this segment in 00:03:18, which was 01:50 faster than the average. This indicates her excellent running abilities and suggests that she has a solid foundation in running training.

Ski Erg: Katherine completed the Ski Erg segment in 00:04:54, which was 00:16 faster than the average. Her performance in this segment was solid, and she should continue to maintain her current training regimen to maintain her efficiency on the Ski Erg.

Running 2: Katherine completed this segment in 00:06:25, which was 00:43 slower than the average. This suggests that she could benefit from additional training to improve her speed and endurance during this specific running segment. Incorporating interval training and hill sprints into her training routine could help her improve her performance in this area.

Sled Push: Katherine completed the Sled Push segment in 00:06:55, which was 03:45 slower than the average. This segment appears to be a weakness for her, and she should focus on increasing her strength and power in order to perform better. Exercises such as squats, deadlifts, and sled pushes can help her build the necessary muscle strength and endurance for this segment.

Running 3: Katherine completed this segment in 00:08:38, which was 02:34 slower than the average. Similar to Running 2, she could benefit from additional training to improve her speed and endurance during this specific running segment. Incorporating interval training, tempo runs, and longer distance runs can help her build the necessary stamina and speed.

Sled Pull: Katherine completed the Sled Pull segment in 00:09:50, which was 03:29 slower than the average. Similar to the Sled Push segment, she should focus on increasing her strength and power to improve her performance in this area. Exercises such as rows, pull-ups, and sled pulls can help her build the necessary upper body strength for this segment.

Running 4: Katherine completed this segment in 00:05:13, which was 00:52 faster than the average. Her performance in this segment was strong, and she should continue to focus on maintaining her running training to excel in this area.

Burpees Broad Jump: Katherine completed the Burpees Broad Jump segment in 00:03:08, which was 03:12 faster than the average. Her performance in this segment was exceptional, and she should continue to focus on maintaining her strength and explosiveness to excel in this area.

Running 5: Katherine completed this segment in 00:05:04, which was 01:08 faster than the average. Similar to Running 4, her performance in this segment was strong, and she should continue to focus on maintaining her running training to excel in this area.

Rowing: Katherine completed the Rowing segment in 00:05:03, which was 00:23 faster than the average. Her performance in this segment was solid, and she should continue to maintain her current training regimen to maintain her efficiency on the rowing machine.

Running 6: Katherine completed this segment in 00:05:13, which was 00:50 faster than the average. Similar to Running 4 and 5, her performance in this segment was strong, and she should continue to focus on maintaining her running training to excel in this area.

Farmers Carry: Katherine completed the Farmers Carry segment in 00:03:30, which was 01:00 slower than the average. This segment appears to be a weakness for her, and she should focus on increasing her grip strength and endurance. Incorporating exercises such as farmer's carries, deadlifts, and forearm exercises can help her improve her performance in this area.

Running 7: Katherine completed this segment in 00:05:14, which was 00:50 faster than the average. Similar to Running 4, 5, and 6, her performance in this segment was strong, and she should continue to focus on maintaining her running training to excel in this area.

Sandbag Lunges: Katherine completed the Sandbag Lunges segment in 00:05:06, which was 00:00 slower than the average. Her performance in this segment was solid, and she should continue to focus on maintaining her strength and stability to excel in this area.

Running 8: Katherine completed this segment in 00:06:11, which was 00:32 faster than the average. Similar to Running 4, 5, 6, and 7, her performance in this segment was strong, and she should continue to focus on maintaining her running training to excel in this area.

Wall Balls: Katherine completed the Wall Balls segment in 00:07:59, which was 02:57 slower than the average. This segment appears to be a weakness for her, and she should focus on improving her lower body strength and explosiveness. Incorporating exercises such as squats, lunges, and wall balls can help her improve her performance in this area.

Roxzone: Katherine spent 00:02:56 in the Roxzone, which was 04:24 faster than the average. This indicates that she had efficient transitions between exercise zones. To continue improving in this area, she should focus on improving her overall fitness and reducing transition times.

Segments to Improve


Based on the analysis of Katherine's splits, the segments that require the most improvement are the Sled Push, Sled Pull, Wall Balls, Running 3, Farmers Carry, and Running 2. These segments showed a significant loss of time compared to the average.

For the Sled Push and Sled Pull segments, Katherine should focus on increasing her strength and power. Incorporating exercises such as squats, deadlifts, rows, pull-ups, and sled pushes can help her build the necessary upper and lower body strength for these segments.

To improve her performance in Wall Balls, Katherine should focus on improving her lower body strength and explosiveness. Incorporating exercises such as squats, lunges, wall balls, and plyometric exercises can help her improve her performance in this area.

Running 3 and Running 2 both require improvements in speed and endurance. Katherine should incorporate interval training, tempo runs, and longer distance runs into her training routine to build the necessary stamina and speed for these segments.

For the Farmers Carry segment, Katherine should focus on increasing her grip strength and endurance. Incorporating exercises such as farmer's carries, deadlifts, forearm exercises, and grip strengtheners can help her improve her performance in this area.

Strategies


In order to improve overall performance in future races, Katherine should consider the following strategies:

1. Pacing:
It is important for Katherine to maintain a consistent pace throughout the race. Going out too fast at the beginning can lead to fatigue later on, while starting too slow can make it difficult to catch up. She should aim to find a balance and maintain a steady pace to optimize her performance.

2. Transitions:
Katherine should continue to focus on efficient transitions between exercise zones. This will help her save valuable time and maintain her momentum throughout the race. Practicing quick transitions during training sessions can help her improve this aspect of her performance.

3. Strength Training:
Katherine should prioritize strength training in her overall fitness routine. Building strength in both her upper and lower body will help improve her performance in segments such as the Sled Push, Sled Pull, Wall Balls, and Farmers Carry. Incorporating exercises such as squats, deadlifts, rows, pull-ups, and grip strengtheners can help her build the necessary strength and power.

4. Running Training:
Katherine's strong running profile should be maintained and further developed. She should continue to focus on building her endurance and speed through interval training, tempo runs, and longer distance runs. This will help her maintain her advantage in the running segments and improve her performance in segments where she may have lost time.

5. Specific Segment Training:
To address the segments where Katherine lost the most time (Sled Push, Sled Pull, Wall Balls, Running 3, Farmers Carry, and Running 2), she should incorporate specific exercises, drills, and training routines into her regimen. These may include sled pushes, sled pulls, squats, deadlifts, wall balls, lunges, grip strengtheners, and running intervals.

By implementing these strategies and focusing on the identified areas for improvement, Katherine can further enhance her performance in future Hyrox races and continue to excel in her age group.

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Other Results from this athlete
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