Sonius Sabina Hyrox Result

Dive into this athlete’s performance at 2023 Maastricht European Championships 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 563 similar athletes.

Performance Highlights

NED NED Flag Women 30-34 #175512 01:47:37 46th in AG | Top 85.2% 227th | Top 86.3%
+02:17
56:30
Run Total
+00:19
07:04
Avg. Lap
+01:06
06:49
Best Lap
-01:20
43:14
Workout Total
-00:10
05:24
Avg. Workout
-00:59
07:57
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 563 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 563 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Sonius Sabina'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 Sonius Sabina'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 563 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 Sonius Sabina'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 Sonius Sabina'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 05:57. Check the detail of the improvement plan below.

03:53 Potential Improvement 65.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 03:53 56:30 to 52:37 65.3%
Burpees Broad Jump 01:26 09:13 to 07:47 24.1%
Sled Push 00:37 03:51 to 03:14 10.4%
Rowing 00:01 05:46 to 05:45 0.3%
Ski Erg 00:00 05:09 to 05:09 0.0%
Sled Pull 00:00 05:47 to 05:47 0.0%
Farmers Carry 00:00 02:23 to 02:23 0.0%
Sandbag Lunges 00:00 05:29 to 05:29 0.0%
Wall Balls 00:00 05:36 to 05:36 0.0%

Splits Time

Sonius Sabina Perfect Race
Splits Total Average Total
Running 1 07:24 00:00 05:41 +01:43 00:00 +00:00
Ski Erg 05:09 07:24 05:27 -00:18 05:41 +01:43
Running 2 06:51 12:33 06:20 +00:31 11:08 +01:25
Sled Push 03:51 19:24 03:19 +00:32 17:28 +01:56
Running 3 06:52 23:15 06:43 +00:09 20:47 +02:28
Sled Pull 05:47 30:07 07:00 -01:13 27:30 +02:37
Running 4 06:58 35:54 06:48 +00:10 34:30 +01:24
Burpees Broad Jump 09:13 42:52 07:59 +01:14 41:18 +01:34
Running 5 07:07 52:05 07:04 +00:03 49:17 +02:48
Rowing 05:46 59:12 05:46 +00:00 56:21 +02:51
Running 6 06:49 01:04:58 06:55 -00:06 01:02:07 +02:51
Farmers Carry 02:23 01:11:47 02:37 -00:14 01:09:02 +02:45
Running 7 06:49 01:14:10 06:53 -00:04 01:11:39 +02:31
Sandbag Lunges 05:29 01:20:59 06:02 -00:33 01:18:32 +02:27
Running 8 07:43 01:26:28 07:43 +00:00 01:24:34 +01:54
Wall Balls 05:36 01:34:11 06:24 -00:48 01:32:17 +01:54
Roxzone 07:57 01:47:37 08:56 -00:59 01:47:37
Based on 563 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Sabina Sonius performed well in the 2023 Maastricht European Championships HYROX race, finishing with an overall rank of 227 out of 827 athletes, placing her in the top 27% of participants. In her age group (30-34), she ranked 46 out of 182 athletes, placing her in the top 25%. Her overall time was 01:47:37, with a total running time of 00:56:30, which was 03:28 slower than the average for her finish time.

While Sabina's overall performance was commendable, there are areas where she can improve to enhance her race performance. Specifically, her running segments, particularly Running 1 and Running 2, were slower than average, indicating a need for improvement in her running speed and endurance. Additionally, her Burpees Broad Jump segment was significantly slower than average, suggesting the need for improvement in her conditioning and technique for this particular exercise. Lastly, her Best Lap time could also be improved to enhance her overall race performance.

Segments to Improve


1. Running 1:
Sabina's time for Running 1 was 00:07:24, which was 01:49 slower than average. To improve her performance in this segment, Sabina can focus on interval training and speed workouts to increase her running speed and endurance. Incorporating hill sprints, tempo runs, and fartlek training into her routine can help her improve her pace and performance in this segment.

2. Burpees Broad Jump:
Sabina's time for Burpees Broad Jump was 00:09:13, which was 01:41 slower than average. To improve her performance in this segment, Sabina can focus on enhancing her conditioning and technique for burpees. Incorporating high-intensity interval training (HIIT) workouts that include burpees can help improve her endurance and efficiency in performing this exercise. Additionally, practicing proper form and technique for the broad jump can aid in improving her speed and power during this segment.

3. Best Lap:
Sabina's Best Lap time was 00:06:49. While this was a good time, there is still room for improvement. To further enhance her performance in this segment, Sabina can incorporate interval training and speed workouts into her routine. Focusing on shorter distance intervals with high intensity can help improve her speed and overall performance during the Best Lap.

Strategies


1. Pacing:
During the race, Sabina should focus on maintaining a consistent pace throughout each segment. It is important to avoid starting too fast and burning out early in the race. By pacing herself appropriately, she can ensure better endurance and performance in the later segments.

2. Hybrid Training:
Given Sabina's slower running segments compared to the average, it would be beneficial for her to incorporate hybrid training into her routine. This involves combining strength and cardio exercises to improve overall fitness and performance. Incorporating exercises such as kettlebell swings, box jumps, and battle ropes can help enhance her cardiovascular fitness while also improving her strength and power.

3. Transition Time:
The Roxzone time for Sabina was 00:07:57, which was 00:57 faster than average. While this indicates good transition efficiency, she can further improve her overall fitness and transition time by focusing on strength and conditioning exercises that target the muscles used during transitions. Incorporating exercises such as squat jumps, lateral lunges, and core exercises can help improve her overall fitness and reduce transition time.

In conclusion, Sabina Sonius had a strong performance in the 2023 Maastricht European Championships HYROX race. However, there are areas where she can improve her performance, particularly in the running segments, Burpees Broad Jump, and Best Lap. By implementing specific training strategies and techniques, including interval training, speed workouts, and hybrid training, Sabina can enhance her running speed, endurance, and overall race performance. Additionally, focusing on improving her conditioning and technique for Burpees Broad Jump and practicing proper form for the Best Lap can further enhance her performance in these segments.

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
Chandra Elsa 2024 Singapore National Stadium 01:47:27
Williams Tracey 2024 Brisbane 01:47:15
Pike Claire 2022 London 01:47:28
Hodgkinson Britta 2023 Hannover 01:47:38
Reichert Lena 2020 Karlsruhe 01:47:12
Hahn Susanne 2021 Berlin 01:48:06
Sonius Sabina 2024 Maastricht 01:47:48
Lobo García Natalia 2023 Malaga 01:47:57
Krenkel Sarah 2024 Stuttgart 01:47:10
Rietmeijer Andrea 2022 Frankfurt 01:48:05

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Maastricht 02:08:41
2024 Maastricht 01:47:48
2023 Amsterdam 01:56:56
2024 Rotterdam 01:48:46

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