Casas Mikaela Hyrox Result

Dive into this athlete’s performance at 2023 Malmö 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 988 similar athletes.

Performance Highlights

SWE SWE Flag Women 30-34 #132006 01:36:41 10th in AG | Top 83.3% 69th | Top 71.1%
+03:11
52:10
Run Total
+00:25
06:31
Avg. Lap
+00:24
05:44
Best Lap
-01:15
38:48
Workout Total
-00:09
04:51
Avg. Workout
-01:55
05:48
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 988 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 988 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Casas Mikaela'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 Casas Mikaela'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 988 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 Casas Mikaela'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 Casas Mikaela'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 06:15. Check the detail of the improvement plan below.

04:10 Potential Improvement 66.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 04:10 52:10 to 48:00 66.7%
Sled Pull 00:48 06:44 to 05:56 12.8%
Burpees Broad Jump 00:36 07:09 to 06:33 9.6%
Sandbag Lunges 00:26 05:29 to 05:03 6.9%
Farmers Carry 00:09 02:26 to 02:17 2.4%
Ski Erg 00:06 05:18 to 05:12 1.6%
Sled Push 00:00 02:21 to 02:21 0.0%
Rowing 00:00 05:27 to 05:27 0.0%
Wall Balls 00:00 03:54 to 03:54 0.0%

Splits Time

Casas Mikaela Perfect Race
Splits Total Average Total
Running 1 08:04 00:00 05:25 +02:39 00:00 +00:00
Ski Erg 05:18 08:04 05:14 +00:04 05:25 +02:39
Running 2 05:44 13:22 05:47 -00:03 10:39 +02:43
Sled Push 02:21 19:06 02:56 -00:35 16:26 +02:40
Running 3 06:20 21:27 06:06 +00:14 19:22 +02:05
Sled Pull 06:44 27:47 06:14 +00:30 25:28 +02:19
Running 4 06:22 34:31 06:09 +00:13 31:42 +02:49
Burpees Broad Jump 07:09 40:53 06:55 +00:14 37:51 +03:02
Running 5 06:28 48:02 06:20 +00:08 44:46 +03:16
Rowing 05:27 54:30 05:32 -00:05 51:06 +03:24
Running 6 06:06 59:57 06:11 -00:05 56:38 +03:19
Farmers Carry 02:26 01:06:03 02:25 +00:01 01:02:49 +03:14
Running 7 06:34 01:08:29 06:11 +00:23 01:05:14 +03:15
Sandbag Lunges 05:29 01:15:03 05:16 +00:13 01:11:25 +03:38
Running 8 06:36 01:20:32 06:46 -00:10 01:16:41 +03:51
Wall Balls 03:54 01:27:08 05:31 -01:37 01:23:27 +03:41
Roxzone 05:48 01:36:41 07:43 -01:55 01:36:41
Based on 988 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Mikaela Casas performed well in the 2023 Malmö Hyrox race, finishing with an overall rank of 69 out of 283 athletes, placing her in the top 24% of participants. In her age group (30-34), she ranked 10th out of 45 athletes, placing her in the top 22%. Her overall time was 01:36:41, with a total running time of 00:52:10, which was 04:33 slower than the average. Her best running lap was completed in 00:05:44.

Based on the splits analysis, it can be observed that Mikaela struggled in several segments, including Running 1, Burpees Broad Jump, Running 7, and Sandbag Lunges. These segments were the areas where she lost the most time compared to the average.

Segments to Improve



1. Running 1:
Mikaela's time for Running 1 was 00:08:04, which was 02:52 slower than the average. To improve this segment, she should focus on increasing her running speed and endurance. Incorporating interval training, such as high-intensity interval training (HIIT) or fartlek runs, can help improve her running performance. Additionally, including hill sprints and tempo runs in her training routine can enhance her overall running speed and stamina.

2. Burpees Broad Jump:
Mikaela's time for Burpees Broad Jump was 00:07:09, which was 00:35 slower than the average. To improve this segment, she should work on her explosive power and agility. Plyometric exercises, such as box jumps, squat jumps, and burpees, can help improve her power output and speed in this movement. Additionally, incorporating agility ladder drills and lateral hops can enhance her agility and quickness during the broad jumps.

3. Running 7:
Mikaela's time for Running 7 was 00:06:34, which was 00:22 slower than the average. To improve this segment, she should focus on maintaining her running speed and endurance towards the later stages of the race. Incorporating long-distance runs and tempo runs into her training routine can help improve her endurance and ability to sustain her pace. Additionally, including strength training exercises for the lower body, such as squats and lunges, can enhance her muscular endurance for running.

4. Sandbag Lunges:
Mikaela's time for Sandbag Lunges was 00:05:29, which was 00:13 slower than the average. To improve this segment, she should focus on increasing her leg strength and stability. Incorporating exercises such as walking lunges, Bulgarian split squats, and step-ups can help strengthen her leg muscles and improve her stability during the lunges. Additionally, including core exercises, such as planks and Russian twists, can enhance her overall stability and balance during this movement.

Strategies


- Pacing: Mikaela should focus on pacing herself appropriately throughout the race. It is important for her to maintain a consistent speed without burning out too early. By practicing proper pacing strategies during training, such as gradually increasing speed and maintaining a steady effort level, she can optimize her performance during the race.

- Transitions: Mikaela should work on minimizing the time spent in the roxzone (transition zone) to improve her overall race time. By practicing quick and efficient transitions during training, she can reduce the time lost during the race. Incorporating specific drills, such as timed transitions between exercises, can help improve her transition speed and efficiency.

- Strength and Running Balance: Mikaela should aim to maintain a balance between her strength and running training. If her total running time is faster than average, she should focus more on strength training exercises to improve her overall strength and power. On the other hand, if her total running time is slower than average, she should focus more on running-specific workouts to improve her running speed and endurance. Finding the right balance between these two components will help optimize her performance in the Hyrox race.

In conclusion, Mikaela Casas had a strong performance in the 2023 Malmö Hyrox race, placing in the top percentage of her age group. However, there are areas where she can improve, such as in the Running 1, Burpees Broad Jump, Running 7, and Sandbag Lunges segments. By implementing the suggested training strategies and techniques, focusing on pacing, optimizing transitions, and maintaining a balance between strength and running training, Mikaela can enhance her performance and achieve even better results in future races.

Similar Athletes
Den Hoedt Vera 2024 Paris 01:36:49
Monsalve Claudia 2024 Fort Lauderdale 01:36:14
Wojcik Sophie 2023 Dallas 01:36:37
Musgrove Jasmin 2024 Birmingham 01:36:27
Blondeau Marianne 2024 Bordeaux 01:36:51
Ledermann Maureen 2024 Milan 01:36:23
Christiansen Sara 2024 Stockholm 01:36:49
Lemaitre Kanelle 2024 Bordeaux 01:36:20
Sehnert Stephanie 2023 Karlsruhe 01:37:00
Kutyło Marlena 2024 Katowice 01:36:53

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