Dive into this athlete’s performance at 2023 Rotterdam 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.
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.
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.
This section showcases the entire Remmers Gerda'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 Remmers Gerda's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Remmers Gerda'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.
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 Remmers Gerda'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 06:14. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:01 | 42:17 to 40:16 | 32.4% |
| Sled Pull | 01:28 | 05:58 to 04:30 | 23.5% |
| Sled Push | 01:25 | 03:33 to 02:08 | 22.7% |
| Rowing | 00:32 | 05:31 to 04:59 | 8.6% |
| Burpees Broad Jump | 00:29 | 05:06 to 04:37 | 7.8% |
| Ski Erg | 00:19 | 05:04 to 04:45 | 5.1% |
| Farmers Carry | 00:00 | 01:46 to 01:46 | 0.0% |
| Sandbag Lunges | 00:00 | 03:26 to 03:26 | 0.0% |
| Wall Balls | 00:00 | 02:51 to 02:51 | 0.0% |
| Remmers Gerda | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:49 | 00:00 | 04:42 -00:53 | 00:00 +00:00 |
| Ski Erg | 05:04 | 03:49 | 04:55 +00:09 | 04:42 -00:53 |
| Running 2 | 05:07 | 08:53 | 05:01 +00:06 | 09:37 -00:44 |
| Sled Push | 03:33 | 14:00 | 02:30 +01:03 | 14:38 -00:38 |
| Running 3 | 05:21 | 17:33 | 05:17 +00:04 | 17:08 +00:25 |
| Sled Pull | 05:58 | 22:54 | 05:01 +00:57 | 22:25 +00:29 |
| Running 4 | 05:27 | 28:52 | 05:18 +00:09 | 27:26 +01:26 |
| Burpees Broad Jump | 05:06 | 34:19 | 05:10 -00:04 | 32:44 +01:35 |
| Running 5 | 05:46 | 39:25 | 05:25 +00:21 | 37:54 +01:31 |
| Rowing | 05:31 | 45:11 | 05:08 +00:23 | 43:19 +01:52 |
| Running 6 | 05:30 | 50:42 | 05:20 +00:10 | 48:27 +02:15 |
| Farmers Carry | 01:46 | 56:12 | 02:03 -00:17 | 53:47 +02:25 |
| Running 7 | 05:38 | 57:58 | 05:18 +00:20 | 55:50 +02:08 |
| Sandbag Lunges | 03:26 | 01:03:36 | 04:11 -00:45 | 01:01:08 +02:28 |
| Running 8 | 05:43 | 01:07:02 | 05:34 +00:09 | 01:05:19 +01:43 |
| Wall Balls | 02:51 | 01:12:45 | 04:13 -01:22 | 01:10:53 +01:52 |
| Roxzone | 05:27 | 01:20:54 | 05:48 -00:21 | 01:20:54 |
Gerda's total running time was 00:42:17, which was 01:39 slower than the average for the finish time. This suggests that she may need to focus on improving her running performance to enhance her overall race results. Her best running lap was 00:03:49, which was 00:43 faster than average, indicating a particular strength in this segment.
To improve the Run Total segment, Gerda should work on improving her overall fitness and transition time. This could include incorporating interval training, hill sprints, and tempo runs into her training routine. Additionally, working on her running form and technique, such as stride length and cadence, can help improve her running speed and efficiency.
For the Sled Pull and Sled Push segments, Gerda should focus on strengthening her lower body and core muscles. Exercises such as squats, lunges, deadlifts, and planks can help improve her strength and power in these movements. Additionally, practicing the specific movements of sled pulling and pushing with proper form and technique will aid in improving her performance in these segments.
To improve the Rowing segment, Gerda should focus on improving her cardiovascular endurance and rowing technique. Incorporating rowing intervals and longer steady-state rowing sessions into her training routine can help improve her rowing performance. Additionally, working on proper rowing form, such as a strong and efficient pull, will aid in maximizing her rowing power.
For the Running 5 and Running 7 segments, Gerda should focus on improving her speed and endurance. Incorporating longer distance runs, tempo runs, and speed intervals into her training routine can help improve her running performance in these segments. Additionally, working on running form and technique, such as stride length and arm swing, can contribute to improved running efficiency.
The Burpees Broad Jump segment can be improved by focusing on explosive leg power and upper body strength. Exercises such as jump squats, box jumps, and push-ups can help improve Gerda's performance in this segment. Additionally, practicing the specific movement of the burpee broad jump with proper form and technique will aid in maximizing her efficiency.
The Ski Erg segment can be improved by focusing on improving upper body strength and endurance. Exercises such as shoulder presses, pull-ups, and rows can help improve Gerda's performance in this segment. Additionally, practicing the specific movement of the ski erg with proper form and technique will aid in maximizing her power and efficiency.
To optimize her performance, Gerda should also consider implementing race strategies such as breaking the race into smaller segments and setting goals for each segment. This can help maintain motivation and focus throughout the race.
Additionally, it is important for Gerda to stay hydrated and fuel her body properly during the race. Adequate hydration and nutrition will help maintain energy levels and prevent fatigue.
Overall, Gerda Remmers had a strong performance in the Hyrox race, with notable strengths in certain segments and areas for improvement in others. By focusing on targeted training strategies and techniques, she can enhance her performance in the identified areas and continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Warren Bethany | 2023 Dallas | 01:21:07 | |
| Wuketich Sabrina | 2019 Frankfurt | 01:21:11 | |
| De Liso Maria Cristina | 2022 Basel | 01:21:17 | |
| Bejnarowicz Paula | 2023 London | 01:21:24 | |
| Askim Kine | 2024 Gdansk | 01:20:31 | |
| Laird Boldy Justine | 2023 London | 01:21:10 | |
| Osterthun Merle | 2024 Stockholm | 01:20:55 | |
| Mayer Krug Simone | 2024 Frankfurt | 01:20:38 | |
| Guiose Thaïs | 2024 Rotterdam | 01:21:00 | |
| Gerold Alona | 2022 Bremen | 01:21:02 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 New York | 01:26:52 | |
| 2024 Maastricht | 01:13:13 | |
| 2024 Amsterdam | 01:10:48 | |
| 2023 Dubai | 01:19:54 | |
| 2022 Amsterdam | 01:20:32 | |
| 2024 Frankfurt | 01:11:27 | |
| 2023 Maastricht European Championships | 01:21:13 | |
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