Willnow Alina 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 139 similar athletes.

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Performance Highlights

GER Flag Willnow Alina Woman Women 25-29 #114017 01:10:44 🥇 in AG | Top 11.1% 🥇 | Top 3.7%
+00:33
35:40
Run Total
+00:04
04:27
Avg. Lap
-00:12
03:41
Best Lap
+00:46
31:57
Workout Total
+00:06
03:59
Avg. Workout
-01:14
03:13
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 2 to 51.
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Percentile based on all the athletes who competed in Hyrox Pro 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 221 to 289.
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Based on 139 athletes with similar finish time in Hyrox Pro 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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The chart has 1 Y axis displaying values. Data ranges from 105 to 368.
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Based on 139 athletes with similar finish time in Hyrox Pro 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 -74 to 163.
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Based on 139 athletes with similar finish time in Hyrox Pro 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 4244 to 4673.
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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 94 to 763.
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Percentile based on all the athletes who competed in Hyrox Pro 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 performance we identified a possible improvement of 06:12. Check the detail of the improvement plan below.

02:06 Potential Improvement 33.9% Focus During Training

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Percentile Rank Chart
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Percentile based on all the athletes who competed in Hyrox Pro Women
Splits Potential Improvement Focus During Training
Run Total 02:06 (From 35:40 to 33:34) 33.9%
Sled Pull 01:57 (From 06:08 to 04:11) 31.5%
Sled Push 00:51 (From 03:21 to 02:30) 13.7%
BBJ 00:37 (From 03:54 to 03:17) 9.9%
Ski Erg 00:23 (From 04:43 to 04:20) 6.2%
Rowing 00:12 (From 04:43 to 04:31) 3.2%
Sandbag Lunges 00:06 (From 03:38 to 03:32) 1.6%
Farmers Carry 00:00 (From 01:45 to 01:45) 0.0%
Wall Balls 00:00 (From 03:45 to 03:45) 0.0%

Splits Time

Willnow Alina Perfect Race
Splits Total Average Total
Running 1 03:41 00:00 03:56 -00:15 00:00 +00:00
Ski Erg 04:43 03:41 04:28 +00:15 03:56 -00:15
Running 2 04:22 08:24 04:09 +00:13 08:24 +00:00
Sled Push 03:21 12:46 03:03 +00:18 12:33 +00:13
Running 3 04:39 16:07 04:28 +00:11 15:36 +00:31
Sled Pull 06:08 20:46 04:46 +01:22 20:04 +00:42
Running 4 04:45 26:54 04:26 +00:19 24:50 +02:04
Burpees Broad Jump 03:54 31:39 03:44 +00:10 29:16 +02:23
Running 5 04:34 35:33 04:29 +00:05 33:00 +02:33
Rowing 04:43 40:07 04:38 +00:05 37:29 +02:38
Running 6 04:27 44:50 04:28 -00:01 42:07 +02:43
Farmers Carry 01:45 49:17 02:00 -00:15 46:35 +02:42
Running 7 04:26 51:02 04:28 -00:02 48:35 +02:27
Sandbag Lunges 03:38 55:28 03:53 -00:15 53:03 +02:25
Running 8 04:49 59:06 04:42 +00:07 56:56 +02:10
Wall Balls 03:45 01:03:55 04:39 -00:54 01:01:38 +02:17
Roxzone 03:13 01:10:44 04:27 -01:14 01:10:44
Based on 139 athletes with similar finish time in Hyrox Pro Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Alina Willnow had an outstanding performance in the Hyrox race, finishing first overall in her age group and ranking in the top 0% of all athletes. Her overall time of 01:10:44 was impressive, and she demonstrated excellent running abilities with a total running time of 00:35:40, which was 8 seconds faster than the average.

Alina's best running lap time of 00:03:41 showcases her speed and endurance. However, there are a few areas where she could improve to further enhance her performance.

Segments to Improve


1. Sled Pull:
Alina took 01:34 longer than the average time in this segment. To improve her performance in the sled pull, she should focus on building strength in her upper body and core. Exercises such as deadlifts, bent-over rows, and pull-ups can help enhance her pulling power. Additionally, practicing proper technique and smooth transitions during the sled pull will help save valuable time.

2. Sled Push:
Alina was 45 seconds slower than the average time in this segment. To improve her performance in the sled push, she should work on developing explosive leg strength and power. Exercises like squats, lunges, and box jumps can help improve her leg strength. Additionally, practicing quick and efficient transitions between pushing and running will help reduce time lost.

3. Running 4:
Alina was 11 seconds slower than the average time in this running segment. To improve her running performance, Alina should focus on building endurance and speed. Incorporating interval training and tempo runs into her training routine can help improve her overall running pace. Additionally, strengthening her lower body through exercises like hill sprints and plyometrics will enhance her running performance.

Strategies


1. Pacing:
Alina demonstrated a strong and consistent pace throughout the race, as evidenced by her overall rank and consistent splits. It is important for her to continue pacing herself effectively to maintain her performance level. Avoiding starting too fast and conserving energy for the later stages of the race will help her maintain a strong finish.

2. Strength vs. Running:
Alina's performance in the running segments was excellent, with her total running time being faster than average. This suggests that she has a more runner profile and should continue to focus on maintaining her running abilities. However, she can still benefit from incorporating strength training exercises to further enhance her overall performance. Balancing strength and running training will help her excel in all aspects of the race.

In conclusion, Alina Willnow had a remarkable performance in the Hyrox race, showcasing her running abilities and overall fitness. By focusing on improving her performance in the sled pull, sled push, and running 4 segments, she can further enhance her race performance. Incorporating specific exercises, drills, and training routines tailored to these areas of improvement will help her become an even stronger athlete. Additionally, implementing effective race strategies such as pacing and balancing strength and running training will contribute to her continued success in future 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 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 51.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 51.
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Percentile based on all the athletes who competed in Hyrox Pro Women
Similar Athletes
Janzen Eva 2022 Hamburg 01:10:54
Smith Natalea 2024 Melbourne 01:10:20
Daolio Sabrina 2024 Cape Town 01:11:10
Plyushkina Anna 2022 London 01:11:09
Bevilacqua Amy 2023 Madrid 01:10:55
Richter Hannah 2024 Nice 01:11:10
Steffen Laura World Championships 01:11:07
Ciuró Muntsa 2024 Nice 01:10:19
Stevenson Connie 2025 Auckland 01:10:26
Moriarty Gabriella 2024 Nice 01:11:00
Other Results from this athlete
2022 Frankfurt Willnow Alina 01:07:15
2022 Essen Willnow Alina 01:05:07
2023 World Championships Manchester Willnow Alina 01:05:38
2023 Köln Willnow Alina 01:05:39
2022 Berlin Willnow Alina 01:10:47
2023 Stockholm Willnow Alina 01:03:41
2023 Chicago Willnow Alina 01:06:04
2023 Madrid Willnow Alina 01:06:04
2024 Vienna Willnow Alina 01:05:06
2024 Washington D.C. Willnow Alina 01:08:14
2024 Köln Willnow Alina 01:07:30
2024 Nice Willnow Alina 01:11:06
2024 Köln Lautwein Tobias, Schiller Peter, Oberländer Viola, Willnow Alina 49:49
2024 Nice Sölle Dennis, Willnow Alina 57:35
2023 Köln Funken Marcus, Peckmann Lars, Janzen Eva, Willnow Alina 54:15
2023 Stuttgart Mardnli Sami, Willnow Alina 01:02:31
2023 Maastricht Peckmann Lars, Frank Johann, Willnow Alina, Feld Simone 58:10
2023 Maastricht Peckmann Lars, Willnow Alina 57:37
2022 Essen Willnow Alina, Nikolaus Jennifer 57:08
2022 Leipzig Willnow Alina, Feld Simone 01:01:10
2022 Basel Tebbe Christopher, Willnow Alina 01:06:10

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