Season 23/24 2024 Vienna - European Championship (1050) HYROX (1022) Women (326) Köstinger Florentine

Köstinger Florentine Hyrox Result

Dive into this athlete’s performance at 2024 Vienna - European Championship 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.

Performance Highlights

AUT AUT Flag Women 50-54 #191022 01:33:39 8th in AG | Top 38.1% 237th | Top 72.7%
+02:10
49:51
Run Total
+00:17
06:14
Avg. Lap
-00:54
04:19
Best Lap
-00:21
38:22
Workout Total
-00:03
04:47
Avg. Workout
-01:45
05:32
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 1000 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 1000 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Köstinger Florentine'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 Köstinger Florentine'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 1000 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 Köstinger Florentine'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 Köstinger Florentine'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 05:35. Check the detail of the improvement plan below.

03:06 Potential Improvement 55.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 03:06 49:51 to 46:45 55.5%
Sandbag Lunges 00:59 05:49 to 04:50 17.6%
Rowing 00:41 06:04 to 05:23 12.2%
Ski Erg 00:16 05:23 to 05:07 4.8%
Farmers Carry 00:13 02:26 to 02:13 3.9%
Burpees Broad Jump 00:12 06:24 to 06:12 3.6%
Sled Push 00:08 02:51 to 02:43 2.4%
Sled Pull 00:00 04:52 to 04:52 0.0%
Wall Balls 00:00 04:33 to 04:33 0.0%

Splits Time

Köstinger Florentine Perfect Race
Splits Total Average Total
Running 1 04:19 00:00 05:15 -00:56 00:00 +00:00
Ski Erg 05:23 04:19 05:11 +00:12 05:15 -00:56
Running 2 05:38 09:42 05:39 -00:01 10:26 -00:44
Sled Push 02:51 15:20 02:52 -00:01 16:05 -00:45
Running 3 05:51 18:11 05:58 -00:07 18:57 -00:46
Sled Pull 04:52 24:02 06:03 -01:11 24:55 -00:53
Running 4 06:00 28:54 05:59 +00:01 30:58 -02:04
Burpees Broad Jump 06:24 34:54 06:34 -00:10 36:57 -02:03
Running 5 06:35 41:18 06:10 +00:25 43:31 -02:13
Rowing 06:04 47:53 05:27 +00:37 49:41 -01:48
Running 6 06:33 53:57 06:03 +00:30 55:08 -01:11
Farmers Carry 02:26 01:00:30 02:21 +00:05 01:01:11 -00:41
Running 7 06:54 01:02:56 06:02 +00:52 01:03:32 -00:36
Sandbag Lunges 05:49 01:09:50 05:02 +00:47 01:09:34 +00:16
Running 8 08:04 01:15:39 06:33 +01:31 01:14:36 +01:03
Wall Balls 04:33 01:23:43 05:13 -00:40 01:21:09 +02:34
Roxzone 05:32 01:33:39 07:17 -01:45 01:33:39
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Florentine Köstinger showcased a commendable performance at the 2024 Vienna - European Championship, finishing in the top 23% of 1024 athletes overall and 8th in her age group (50-54), which places her in the top 14% of her peers. A standout aspect of her race was her total running time, which was 25:59 faster than average, indicating a strong running profile. However, her performance in the strength segments suggests there's room for improvement. Notably, the Roxzone time being significantly faster than average suggests excellent overall fitness and efficient transition times, but it also hints that focusing more on strength training could yield even better results.

Segments to Improve:

  • Sandbag Lunges: With a performance 00:45 slower than average, focusing on lower body strength and endurance is crucial. Incorporate weighted lunges, Bulgarian split squats, and deadlifts into training to build leg strength. Additionally, practicing lunges with increasing sandbag weights can help adapt to the race conditions.
  • Rowing: To improve the 00:39 slower than average rowing time, work on both technique and power. High-intensity interval training (HIIT) on the rower can improve cardiovascular endurance, while exercises like bent-over rows, pull-ups, and deadlifts can increase back strength, contributing to a more powerful stroke.
  • Burpees Broad Jump: Being 00:06 slower than average, this indicates a need for improved explosive power and stamina. Plyometric exercises such as box jumps, broad jumps, and plyometric push-ups will help. Also, integrating burpees into circuit training can enhance endurance and efficiency in this segment.
  • Wall Balls: The 00:24 faster performance is decent but can be improved. Focusing on squat strength and shoulder stability is key. Exercises like thrusters, kettlebell swings, and medicine ball slams can simulate the movement pattern and improve performance.
  • Ski Erg: Being 00:14 slower than average suggests a need for better upper body endurance and technique refinement. Work on interval training on the Ski Erg to improve endurance and practice drills to enhance technique. Incorporating exercises like lat pulldowns, tricep pushdowns, and endurance rowing will also be beneficial.

Race Strategies:

  • Start Strategically: Florentine started strong but showed signs of slowing in later running segments. Implementing a more conservative start might conserve energy for a stronger finish, especially in strength-focused tasks.
  • Strength Training Emphasis: Given Florentine's strong running profile, focusing more on strength training, specifically targeting the weakest segments, could yield substantial overall time improvements. Balancing running with strength work is key.
  • Transition Efficiency: While transitions are already a strength, continuous focus on minimizing time between exercises will maintain or even improve efficiency, contributing to better race times.
  • Hybrid Training: Incorporate sessions that mix running and strength exercises to simulate race conditions. This will help Florentine adapt to quick transitions between very different physical demands and improve overall performance.
  • Mental Preparation: Endurance events are as much a mental challenge as a physical one. Practicing visualization techniques and strategic pacing can help Florentine stay focused and push through tough segments of the race.

By addressing these specific areas and implementing the suggested training routines and race strategies, Florentine Köstinger has the potential to significantly improve her performance in future races, particularly by turning her current weaknesses into strengths.

Similar Athletes
Elizalde Milagros 2022 London 01:33:58
Jansen Marcelle 2024 Maastricht 01:33:24
Walton Bonnie 2023 Birmingham 01:33:51
Chan Pauline 2024 Madrid 01:33:10
Baker Monica 2024 Cape Town 01:33:31
Brodie Zoe 2024 Brisbane 01:33:56
Taylor Natasha 2024 London 01:33:20
Paulsen Rana 2023 Chicago 01:33:20
Schultz Elizabeth 2024 Chicago Navy Pier 01:33:48
Cook Amy 2024 London 01:33:45

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