Engel Sandra Hyrox Result

Dive into this athlete’s performance at 2024 Stuttgart 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

GER GER Flag Women 45-49 #180037 01:36:26 21st in AG | Top 72.4% 234th | Top 65.0%
-02:14
46:36
Run Total
-00:15
05:50
Avg. Lap
+00:06
05:26
Best Lap
+02:23
42:28
Workout Total
+00:18
05:18
Avg. Workout
-00:12
07:26
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 Engel Sandra'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 Engel Sandra'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 Engel Sandra'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 Engel Sandra'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 04:25. Check the detail of the improvement plan below.

01:53 Potential Improvement 42.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 01:53 07:04 to 05:11 42.6%
Burpees Broad Jump 01:22 07:55 to 06:33 30.9%
Sandbag Lunges 00:33 05:36 to 05:03 12.5%
Rowing 00:21 05:49 to 05:28 7.9%
Ski Erg 00:15 05:27 to 05:12 5.7%
Farmers Carry 00:01 02:18 to 02:17 0.4%
Sled Push 00:00 02:30 to 02:30 0.0%
Sled Pull 00:00 05:49 to 05:49 0.0%
Run Total 00:00 46:36 to 46:36 0.0%

Splits Time

Engel Sandra Perfect Race
Splits Total Average Total
Running 1 05:22 00:00 05:25 -00:03 00:00 +00:00
Ski Erg 05:27 05:22 05:15 +00:12 05:25 -00:03
Running 2 05:26 10:49 05:46 -00:20 10:40 +00:09
Sled Push 02:30 16:15 02:56 -00:26 16:26 -00:11
Running 3 05:36 18:45 06:06 -00:30 19:22 -00:37
Sled Pull 05:49 24:21 06:16 -00:27 25:28 -01:07
Running 4 05:54 30:10 06:07 -00:13 31:44 -01:34
Burpees Broad Jump 07:55 36:04 06:55 +01:00 37:51 -01:47
Running 5 05:56 43:59 06:18 -00:22 44:46 -00:47
Rowing 05:49 49:55 05:32 +00:17 51:04 -01:09
Running 6 05:51 55:44 06:10 -00:19 56:36 -00:52
Farmers Carry 02:18 01:01:35 02:25 -00:07 01:02:46 -01:11
Running 7 05:49 01:03:53 06:09 -00:20 01:05:11 -01:18
Sandbag Lunges 05:36 01:09:42 05:15 +00:21 01:11:20 -01:38
Running 8 06:47 01:15:18 06:42 +00:05 01:16:35 -01:17
Wall Balls 07:04 01:22:05 05:31 +01:33 01:23:17 -01:12
Roxzone 07:26 01:36:26 07:38 -00:12 01:36:26
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Sandra Engel delivered a commendable performance at the 2024 Stuttgart HYROX event, finishing in the top 20% overall and top 22% within her age group. Her overall time of 01:36:26 demonstrates her competitive edge, particularly with a total running time of 00:46:36, which is significantly faster than the average. This data indicates a strong runner profile, suggesting that Sandra excels in endurance and speed. However, her performance in the initial running segments, such as Running 1, was slightly slower than average, indicating a need for improved pacing at the start. Sandra's running prowess is clearly evident, and focusing on strength-based exercises could further enhance her overall performance.

Segments to Improve:

  • Wall Balls (00:07:04): This segment was notably slower than average. Sandra could benefit from incorporating wall ball drills that focus on technique and endurance. Exercises like high-rep wall ball training and medicine ball thrusters can help improve explosive power and stamina. Paying attention to form, such as maintaining a strong core and correct squat depth, will also be crucial.
  • Burpees Broad Jump (00:07:55): Sandra should work on her agility and explosive movements. Incorporating drills like burpee intervals and plyometric box jumps could enhance her speed and efficiency in this segment. Focusing on quick transitions and maintaining a steady pace are key elements in this exercise.
  • Roxzone (00:07:26): While not significantly slower than average, improvements in transition speed and overall fitness could enhance Sandra's performance. Circuit training that mimics race conditions, emphasizing quick transitions between exercises, can be beneficial.
  • Sandbag Lunges (00:05:36): Improving lower body strength and balance will be beneficial. Exercises such as weighted lunges and step-ups with a sandbag can aid in developing the necessary muscle endurance and control.
  • Rowing (00:05:49): Sandra should focus on building a more efficient rowing technique. Incorporating rowing interval training and core strengthening exercises can help improve her rowing speed and endurance.

Race Strategies:

  • Pacing: Sandra should aim to start at a steady pace during the initial running segments to avoid early fatigue. Implementing negative split strategies, where she gradually increases her pace throughout the race, could be advantageous.
  • Transitions: Improving transition times between exercise zones can lead to significant time savings. Practicing efficient equipment handling and maintaining a high level of focus during transitions can reduce unnecessary delays.
  • Compromised Running: Focus on enhancing running efficiency post strength exercises. Training with compromised running drills, such as performing short runs immediately after strength workouts, can simulate race conditions and improve adaptability.
  • Strength Development: Given her strong running profile, incorporating more strength-based training sessions could provide balanced development. Combining strength circuits with running intervals can help Sandra build muscle endurance and power.

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
Dinapoli Caroline 2024 Dallas 01:36:53
Edwards Monique 2024 Brisbane 01:36:22
Fahy Sarah 2024 Bilbao 01:36:53
Rübbelke Nadine 2024 Hamburg 01:36:42
Meinke Lena 2024 Hamburg 01:36:41
Sehnert Stephanie 2022 Frankfurt 01:36:17
Buckby Katie 2024 Birmingham 01:36:15
Magee Nikki 2024 Birmingham 01:36:14
Mcnair Caitlin 2024 Melbourne 01:35:59
Collins Lacey 2024 Melbourne 01:36:08

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Rimini 01:41:32
2024 Karlsruhe 01:48:20
2024 Frankfurt 01:34:41

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