Kastenhuber Heidi Hyrox Result

Dive into this athlete’s performance at 2023 München 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 231 similar athletes.

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Performance Highlights

GER Flag Kastenhuber Heidi Woman Women 35-39 #162023 02:01:39 27th in AG | Top 100.0% 145th | Top 96.7%
-09:15
51:40
Run Total
-01:10
06:27
Avg. Lap
-00:55
05:28
Best Lap
+13:17
01:03:51
Workout Total
+01:39
07:58
Avg. Workout
-03:57
06:11
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 Y axis displaying values. Data ranges from 46 to 100.
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The chart has 1 Y axis displaying values. Data ranges from 72 to 100.
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Percentile based on all the athletes who competed in Hyrox 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 Y axis displaying values. Data ranges from 328 to 537.
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Based on 231 athletes with similar finish time in Hyrox 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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Based on 231 athletes with similar finish time in Hyrox 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
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The chart has 1 Y axis displaying values. Data ranges from -237 to 661.
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Based on 231 athletes with similar finish time in Hyrox 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
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The chart has 1 Y axis displaying values. Data ranges from 7294 to 8537.
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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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Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 91 to 928.
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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 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 14:14. Check the detail of the improvement plan below.

07:32 Potential Improvement 52.9% Focus During Training

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Percentile Rank Chart
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Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Focus During Training
Sled Pull 07:32 (From 15:28 to 07:56) 52.9%
Sled Push 01:55 (From 05:37 to 03:42) 13.5%
Ski Erg 01:25 (From 07:06 to 05:41) 10.0%
Sandbag Lunges 01:00 (From 07:49 to 06:49) 7.0%
Farmers Carry 00:59 (From 03:56 to 02:57) 6.9%
Rowing 00:56 (From 07:00 to 06:04) 6.6%
BBJ 00:27 (From 09:46 to 09:19) 3.2%
Wall Balls 00:00 (From 07:09 to 07:09) 0.0%
Run Total 00:00 (From 51:40 to 51:40) 0.0%

Splits Time

Kastenhuber Heidi Perfect Race
Splits Total Average Total
Running 1 08:51 00:00 06:17 +02:34 00:00 +00:00
Ski Erg 07:06 08:51 05:34 +01:32 06:17 +02:34
Running 2 05:28 15:57 06:58 -01:30 11:51 +04:06
Sled Push 05:37 21:25 03:30 +02:07 18:49 +02:36
Running 3 06:04 27:02 07:33 -01:29 22:19 +04:43
Sled Pull 15:28 33:06 07:41 +07:47 29:52 +03:14
Running 4 05:50 48:34 07:34 -01:44 37:33 +11:01
Burpees Broad Jump 09:46 54:24 09:54 -00:08 45:07 +09:17
Running 5 06:09 01:04:10 08:03 -01:54 55:01 +09:09
Rowing 07:00 01:10:19 06:02 +00:58 01:03:04 +07:15
Running 6 05:57 01:17:19 07:46 -01:49 01:09:06 +08:13
Farmers Carry 03:56 01:23:16 02:50 +01:06 01:16:52 +06:24
Running 7 06:12 01:27:12 07:49 -01:37 01:19:42 +07:30
Sandbag Lunges 07:49 01:33:24 07:19 +00:30 01:27:31 +05:53
Running 8 07:12 01:41:13 08:57 -01:45 01:34:50 +06:23
Wall Balls 07:09 01:48:25 07:44 -00:35 01:43:47 +04:38
Roxzone 06:11 02:01:39 10:08 -03:57 02:01:39
Based on 231 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Heidi Kastenhuber performed well in the Hyrox race, finishing with an overall rank of 145 out of 533 athletes, placing her in the top 27% of all competitors. In her age group (35-39), she ranked 27th out of 116 athletes, putting her in the top 23%. Her overall time was 02:01:39, and her total running time was 00:51:40, which was 09:10 faster than the average.

Heidi's best running lap was 00:05:28, which indicates her strength as a runner. Her total running time was faster than average, suggesting that she has a good running profile. However, there are areas for improvement, particularly in the segments where she lost the most time: Sled Pull, Running 1, Sled Push, Ski Erg, Farmers Carry, Rowing, Sandbag Lunges, and Wall Balls.

Segments to Improve


1. Sled Pull:
Heidi lost significant time in this segment, taking 07:23 longer than the average. To improve her performance in this area, she should focus on building strength and power in her upper body and core. Specific exercises that can help include:
- Deadlifts: Strengthening the posterior chain will improve pulling power.
- Bent-over Rows: Targeting the back muscles will enhance pulling strength.
- Plank Holds: Developing core stability will assist in maintaining proper form during the pull.

2. Running 1:
Heidi was 02:53 slower than the average in this segment. To improve her running performance, she should work on increasing her speed and endurance. Specific training strategies may include:
- Interval Training: Incorporating high-intensity intervals into her running routine will improve speed and cardiovascular fitness.
- Hill Sprints: Running uphill will build leg strength and improve running efficiency.
- Long Runs: Increasing the distance of her training runs will enhance her endurance.

3. Sled Push:
Heidi was 01:46 slower than the average in this segment. To improve her performance in the sled push, she should focus on building lower body strength and explosive power. Suggested exercises include:
- Squats: Strengthening the quadriceps, hamstrings, and glutes will improve pushing power.
- Box Jumps: Developing explosive power in the legs will enhance the ability to push the sled with force.
- Lunges: Targeting the muscles used in pushing will improve strength and stability.

4. Ski Erg:
Heidi was 01:31 slower than the average in this segment. To enhance her performance on the Ski Erg, she should focus on improving her upper body strength and endurance. Recommended exercises include:
- Push-ups: Building chest, shoulder, and tricep strength will improve pushing power on the Ski Erg.
- Tricep Dips: Strengthening the triceps will enhance the pull phase of the Ski Erg movement.
- Plank Variations: Developing core stability will assist in maintaining proper form during the Ski Erg.

5. Farmers Carry:
Heidi lost 00:59 more time than the average in this segment. To improve her performance in the Farmers Carry, she should focus on building grip strength and overall endurance. Suggested exercises include:
- Farmer's Walks: Carrying heavy weights in each hand will improve grip strength and overall stability.
- Dead Hangs: Hanging from a bar or rings will strengthen the grip and forearms.
- Forearm Curls: Targeting the forearm muscles will enhance grip strength.

6. Rowing:
Heidi was 00:57 slower than the average in this segment. To improve her rowing performance, she should focus on building upper body and core strength and improving her rowing technique. Recommended exercises include:
- Bent-over Rows: Strengthening the back muscles will improve pulling power on the rowing machine.
- Plank Variations: Developing core stability will assist in maintaining proper form during rowing.
- Rowing Technique Drills: Practicing proper rowing technique, including the catch, drive, and finish, will improve efficiency and power.

7. Sandbag Lunges:
Heidi lost 00:30 more time than the average in this segment. To enhance her performance in sandbag lunges, she should focus on building leg strength and stability. Suggested exercises include:
- Walking Lunges: Strengthening the quadriceps, hamstrings, and glutes will improve lunge performance.
- Bulgarian Split Squats: Targeting each leg individually will improve strength and stability.
- Stability Ball Wall Squats: Developing stability in the legs and core will improve overall lunge performance.

8. Wall Balls:
Heidi was 00:22 slower than the average in this segment. To improve her performance in wall balls, she should focus on building lower body and core strength, as well as improving her throwing technique. Recommended exercises include:
- Squats: Strengthening the quadriceps, hamstrings, and glutes will improve squatting power.
- Medicine Ball Throws: Practicing throwing the ball explosively will improve power and accuracy.
- Russian Twists: Developing core stability and rotational power will enhance wall ball performance.

Strategies


- Pacing: Heidi should focus on maintaining a consistent and sustainable pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow may result in wasted time.
- Transitions: To improve the roxzone time, Heidi should work on improving her overall fitness and transition time between exercises. Emphasizing efficiency and speed during transitions can help reduce the time spent in the roxzone.
- Hydration and Nutrition: Proper hydration and nutrition are crucial for optimal performance. Heidi should ensure she is adequately hydrated before the race and consume a balanced meal or snack to fuel her body for the physical demands of the race.
- Mental Preparation: Developing mental strategies, such as positive self-talk and visualization, can help Heidi stay focused and motivated throughout the race. Setting specific goals for each segment can also provide a sense of purpose and motivation.
- Practice and Preparation: Regular training sessions that mimic the demands of the race will help Heidi become familiar with the movements and build the necessary strength and endurance. Incorporating specific drills and exercises mentioned above into her training routine will help target areas of improvement.

By focusing on these areas of improvement and implementing the suggested training strategies and techniques, Heidi Kastenhuber can enhance her performance and continue to excel in future Hyrox races.

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.

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The chart has 1 Y axis displaying values. Data ranges from 31 to 100.
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The chart has 1 Y axis displaying values. Data ranges from 72 to 100.
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Percentile based on all the athletes who competed in Hyrox Women
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Barnes Allie 2023 Dallas 02:01:39
Richter Jennifer 2022 New York 02:02:03
Ohlrich Ulrike 2018 Hamburg 02:01:45
Arrobe da encarnacao Marta 2024 Hamburg 02:01:46
Shaw Kayli 2024 Birmingham 02:02:03
Borrero Lisa 2019 Miami 02:02:05
Other Results from this athlete
2023 München Kastenhuber Heidi 01:54:56

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