Dive into this athlete’s performance at 2023 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.
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 Balli Nastasia's 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 Balli Nastasia 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 Balli Nastasia’s 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 Balli Nastasia'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 04:39. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:29 | 50:08 to 47:39 | 53.4% |
| Sled Push | 01:31 | 04:18 to 02:47 | 32.6% |
| Burpees Broad Jump | 00:24 | 06:51 to 06:27 | 8.6% |
| Farmers Carry | 00:14 | 02:30 to 02:16 | 5.0% |
| Ski Erg | 00:01 | 05:11 to 05:10 | 0.4% |
| Sled Pull | 00:00 | 04:58 to 04:58 | 0.0% |
| Rowing | 00:00 | 05:24 to 05:24 | 0.0% |
| Sandbag Lunges | 00:00 | 03:56 to 03:56 | 0.0% |
| Wall Balls | 00:00 | 04:56 to 04:56 | 0.0% |
| Balli Nastasia | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:53 | 00:00 | 05:19 -01:26 | 00:00 +00:00 |
| Ski Erg | 05:11 | 03:53 | 05:12 -00:01 | 05:19 -01:26 |
| Running 2 | 06:17 | 09:04 | 05:46 +00:31 | 10:31 -01:27 |
| Sled Push | 04:18 | 15:21 | 02:51 +01:27 | 16:17 -00:56 |
| Running 3 | 06:23 | 19:39 | 06:05 +00:18 | 19:08 +00:31 |
| Sled Pull | 04:58 | 26:02 | 06:06 -01:08 | 25:13 +00:49 |
| Running 4 | 06:31 | 31:00 | 06:04 +00:27 | 31:19 -00:19 |
| Burpees Broad Jump | 06:51 | 37:31 | 06:39 +00:12 | 37:23 +00:08 |
| Running 5 | 06:55 | 44:22 | 06:14 +00:41 | 44:02 +00:20 |
| Rowing | 05:24 | 51:17 | 05:29 -00:05 | 50:16 +01:01 |
| Running 6 | 06:35 | 56:41 | 06:06 +00:29 | 55:45 +00:56 |
| Farmers Carry | 02:30 | 01:03:16 | 02:22 +00:08 | 01:01:51 +01:25 |
| Running 7 | 06:47 | 01:05:46 | 06:05 +00:42 | 01:04:13 +01:33 |
| Sandbag Lunges | 03:56 | 01:12:33 | 05:07 -01:11 | 01:10:18 +02:15 |
| Running 8 | 06:50 | 01:16:29 | 06:37 +00:13 | 01:15:25 +01:04 |
| Wall Balls | 04:56 | 01:23:19 | 05:27 -00:31 | 01:22:02 +01:17 |
| Roxzone | 06:54 | 01:35:02 | 07:33 -00:39 | 01:35:02 |
Nastasia's best running lap was 00:03:53, which was 01:16 faster than the average. This indicates that she has good speed and endurance during shorter running segments.
To improve performance in these segments, Nastasia should focus on specific training strategies and techniques:
1. Run Total: Nastasia lost a significant amount of time in this segment. To improve, she should work on her overall fitness and transition time. Incorporating interval training, including short sprints and longer endurance runs, can help improve her running speed and stamina. She should also focus on improving her transition time between different exercises to minimize time lost.
2. Sled Push: Nastasia was slower than the average in this segment. To improve, she should focus on building strength and power in her lower body. Exercises such as squats, lunges, and deadlifts can help improve her leg strength. Additionally, practicing sled pushes with progressively heavier weights can help her become more efficient in this exercise.
3. Running 7: Nastasia lost time in this running segment. To improve, she should work on her endurance and pacing. Incorporating longer distance runs into her training routine can help improve her endurance. She should also focus on maintaining a consistent pace throughout the race to avoid burning out too early.
4. Running 5: Nastasia was slower than the average in this running segment. To improve, she should focus on building her cardiovascular fitness and improving her running technique. Incorporating interval training and hill sprints can help improve her speed and endurance. Additionally, working on her running form, including stride length and arm swing, can help improve her efficiency and speed.
5. Running 2: Nastasia lost time in this running segment. To improve, she should focus on building her endurance and speed. Incorporating interval training, such as fartlek or tempo runs, can help improve her speed and endurance. She should also work on maintaining a consistent pace throughout the race.
6. Running 6: Nastasia was slower than the average in this running segment. To improve, she should focus on building her endurance and speed. Incorporating longer distance runs and interval training can help improve her endurance and speed. She should also work on her pacing and maintaining a consistent pace throughout the race.
7. Burpees Broad Jump: Nastasia lost time in this segment. To improve, she should focus on building her upper body strength and power. Incorporating exercises such as push-ups, pull-ups, and plyometric exercises can help improve her upper body strength and power. Additionally, practicing burpees with a focus on explosiveness can help improve her performance in this exercise.
8. Running 4: Nastasia was slower than the average in this running segment. To improve, she should focus on building her endurance and speed. Incorporating longer distance runs and interval training can help improve her endurance and speed. She should also work on maintaining a consistent pace throughout the race.
9. Running 3: Nastasia lost time in this running segment. To improve, she should focus on building her endurance and speed. Incorporating longer distance runs and interval training can help improve her endurance and speed. She should also work on maintaining a consistent pace throughout the race.
By implementing these strategies and focusing on specific areas of improvement, Nastasia can enhance her performance and achieve better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Timothy Lexy | 2024 Perth | 01:34:56 | |
| Brumpton Zoe | 2024 Paris | 01:35:19 | |
| Doijen Nikki | 2024 Amsterdam | 01:35:31 | |
| Miedema Hester | 2024 Rotterdam | 01:35:02 | |
| Pearson Catherine | 2023 Manchester | 01:35:28 | |
| Stoppelmoor Elizabeth | 2021 Hamburg | 01:34:50 | |
| Burns Anna | 2024 Sports Direct HYROX London | 01:35:03 | |
| Wood Emma | 2021 London | 01:35:17 | |
| Mann Darcey | 2024 London | 01:35:13 | |
| Ellis Amanda | 2023 Frankfurt | 01:34:33 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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