Dive into this athlete’s performance at 2023 Köln 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 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.
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.
This section showcases the entire Grimm Sandra'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 Grimm Sandra's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Grimm Sandra'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.
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 Grimm Sandra'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 06:00. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:55 | 46:53 to 42:58 | 65.3% |
| Sandbag Lunges | 00:49 | 05:04 to 04:15 | 13.6% |
| Burpees Broad Jump | 00:25 | 05:40 to 05:15 | 6.9% |
| Ski Erg | 00:21 | 05:16 to 04:55 | 5.8% |
| Farmers Carry | 00:19 | 02:20 to 02:01 | 5.3% |
| Sled Push | 00:11 | 02:33 to 02:22 | 3.1% |
| Sled Pull | 00:00 | 04:11 to 04:11 | 0.0% |
| Rowing | 00:00 | 04:52 to 04:52 | 0.0% |
| Wall Balls | 00:00 | 03:46 to 03:46 | 0.0% |
| Grimm Sandra | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:08 | 00:00 | 04:59 -00:51 | 00:00 +00:00 |
| Ski Erg | 05:16 | 04:08 | 05:01 +00:15 | 04:59 -00:51 |
| Running 2 | 05:51 | 09:24 | 05:16 +00:35 | 10:00 -00:36 |
| Sled Push | 02:33 | 15:15 | 02:36 -00:03 | 15:16 -00:01 |
| Running 3 | 06:09 | 17:48 | 05:31 +00:38 | 17:52 -00:04 |
| Sled Pull | 04:11 | 23:57 | 05:26 -01:15 | 23:23 +00:34 |
| Running 4 | 06:11 | 28:08 | 05:33 +00:38 | 28:49 -00:41 |
| Burpees Broad Jump | 05:40 | 34:19 | 05:40 +00:00 | 34:22 -00:03 |
| Running 5 | 06:25 | 39:59 | 05:41 +00:44 | 40:02 -00:03 |
| Rowing | 04:52 | 46:24 | 05:16 -00:24 | 45:43 +00:41 |
| Running 6 | 06:25 | 51:16 | 05:34 +00:51 | 50:59 +00:17 |
| Farmers Carry | 02:20 | 57:41 | 02:10 +00:10 | 56:33 +01:08 |
| Running 7 | 06:28 | 01:00:01 | 05:34 +00:54 | 58:43 +01:18 |
| Sandbag Lunges | 05:04 | 01:06:29 | 04:28 +00:36 | 01:04:17 +02:12 |
| Running 8 | 05:18 | 01:11:33 | 05:56 -00:38 | 01:08:45 +02:48 |
| Wall Balls | 03:46 | 01:16:51 | 04:34 -00:48 | 01:14:41 +02:10 |
| Roxzone | 05:07 | 01:25:38 | 06:23 -01:16 | 01:25:38 |
Sandra's best running lap was 00:04:08, which was 00:40 faster than the average.
To improve performance in these segments, Sandra should focus on the following training strategies and techniques:
1. Running: Sandra should work on improving her overall running time, as her total running time was slower than average. This could be achieved through incorporating interval training, tempo runs, and hill repeats into her training routine. She should also focus on building endurance by gradually increasing her mileage and incorporating long runs into her training schedule.
2. Sandbag Lunges: Sandra should focus on improving her strength and endurance in the sandbag lunges segment. This can be achieved through exercises such as weighted lunges, squats, and deadlifts. She should gradually increase the weight and repetitions to challenge her muscles and improve her performance in this segment.
3. Burpees Broad Jump: Sandra should work on improving her speed and explosiveness in the burpees broad jump segment. This can be achieved through plyometric exercises such as box jumps, squat jumps, and explosive push-ups. She should also focus on improving her burpee technique to minimize time spent on the ground and maximize efficiency.
4. Ski Erg: Sandra should focus on improving her performance in the ski erg segment. This can be achieved through specific ski erg workouts, focusing on interval training and increasing resistance. She should also work on improving her technique to optimize her efficiency and power output on the machine.
By implementing these strategies and focusing on specific areas of improvement, Sandra can enhance her performance in future Hyrox races and continue to excel in her age group.
| Similar Athletes | |||
|---|---|---|---|
| Brendt Sabine | 2023 München | 01:26:00 | |
| Jarosch AnnMareike | 2024 Köln | 01:25:10 | |
| OGrady Mikayla | 2024 Sydney | 01:25:20 | |
| Garrett Caroline | 2023 London | 01:25:38 | |
| Nissen Annik | 2019 Oberhausen | 01:26:00 | |
| Sharpe Natalie | 2023 Birmingham | 01:25:36 | |
| Hiley Amanda | 2024 Sports Direct HYROX London | 01:25:23 | |
| Gonsiorek Savannah | 2024 Chicago Navy Pier | 01:25:38 | |
| Hartge Elizabeth | 2024 New York | 01:25:59 | |
| Brown Katie | 2023 Houston | 01:25:43 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 München | 01:26:48 | |
| 2023 Maastricht European Championships | 01:26:16 | |
| 2024 Köln | 01:21:42 | |
| 2024 Frankfurt | 01:26:56 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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