Dive into this athlete’s performance at 2023 Amsterdam 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 200 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 Hildebrand Ilona'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 Hildebrand Ilona'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 Hildebrand Ilona'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 Hildebrand Ilona'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 07:13. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sandbag Lunges | 04:37 | 11:32 to 06:55 | 64.0% |
| Burpees Broad Jump | 02:01 | 11:29 to 09:28 | 27.9% |
| Run Total | 00:32 | 59:04 to 58:32 | 7.4% |
| Sled Pull | 00:03 | 08:07 to 08:04 | 0.7% |
| Ski Erg | 00:00 | 05:37 to 05:37 | 0.0% |
| Sled Push | 00:00 | 03:30 to 03:30 | 0.0% |
| Rowing | 00:00 | 05:47 to 05:47 | 0.0% |
| Farmers Carry | 00:00 | 03:00 to 03:00 | 0.0% |
| Wall Balls | 00:00 | 07:34 to 07:34 | 0.0% |
| Hildebrand Ilona | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:03 | 00:00 | 06:22 -01:19 | 00:00 +00:00 |
| Ski Erg | 05:37 | 05:03 | 05:41 -00:04 | 06:22 -01:19 |
| Running 2 | 07:10 | 10:40 | 07:06 +00:04 | 12:03 -01:23 |
| Sled Push | 03:30 | 17:50 | 03:35 -00:05 | 19:09 -01:19 |
| Running 3 | 07:07 | 21:20 | 07:39 -00:32 | 22:44 -01:24 |
| Sled Pull | 08:07 | 28:27 | 08:00 +00:07 | 30:23 -01:56 |
| Running 4 | 07:22 | 36:34 | 07:47 -00:25 | 38:23 -01:49 |
| Burpees Broad Jump | 11:29 | 43:56 | 10:06 +01:23 | 46:10 -02:14 |
| Running 5 | 07:48 | 55:25 | 08:15 -00:27 | 56:16 -00:51 |
| Rowing | 05:47 | 01:03:13 | 06:09 -00:22 | 01:04:31 -01:18 |
| Running 6 | 07:16 | 01:09:00 | 07:58 -00:42 | 01:10:40 -01:40 |
| Farmers Carry | 03:00 | 01:16:16 | 02:56 +00:04 | 01:18:38 -02:22 |
| Running 7 | 07:31 | 01:19:16 | 08:02 -00:31 | 01:21:34 -02:18 |
| Sandbag Lunges | 11:32 | 01:26:47 | 07:16 +04:16 | 01:29:36 -02:49 |
| Running 8 | 09:51 | 01:38:19 | 09:14 +00:37 | 01:36:52 +01:27 |
| Wall Balls | 07:34 | 01:48:10 | 08:00 -00:26 | 01:46:06 +02:04 |
| Roxzone | 08:52 | 02:04:29 | 10:23 -01:31 | 02:04:29 |
Ilona's performance in the running segments was particularly impressive. Her total running time of 00:59:04 was 29 seconds faster than the average, indicating that she has a strong running profile. She was also faster than the average in Running 1, Running 3, Running 4, Running 5, Running 6, and Running 7. These results suggest that Ilona should continue to focus on her running training to maintain and improve her performance in future races.
To improve her performance in the Sandbag Lunges segment, Ilona can focus on increasing her overall strength and endurance. She can incorporate exercises such as squats, lunges, deadlifts, and sandbag carries into her training routine. Additionally, practicing lunges with a sandbag can help improve her form and efficiency during the race. By targeting these specific exercises and drills, Ilona can build the strength necessary to perform better in this segment.
In the Burpees Broad Jump segment, Ilona lost 1 minute and 38 seconds compared to the average. To improve in this area, she should focus on improving her explosive power and agility. Plyometric exercises such as box jumps, burpees, and broad jumps can help improve her power output. Additionally, practicing the specific movement of the burpee broad jump and focusing on efficient technique can help minimize time lost during this segment.
The Wall Balls segment was another area where Ilona lost time compared to the average. To improve in this segment, she should focus on increasing her upper body and core strength. Exercises such as medicine ball throws, shoulder presses, and planks can help improve her strength and stability. Additionally, practicing the wall ball movement and focusing on proper form, including a full squat and explosive hip extension, can help improve efficiency in this segment.
To further enhance her performance, Ilona should consider incorporating interval training into her running workouts. This will help improve her speed and endurance, allowing her to maintain a strong pace throughout the race. Additionally, incorporating strength training exercises into her running routine can help improve her overall strength and power.
By implementing these strategies and focusing on improving her performance in the identified areas, Ilona can continue to excel in future Hyrox races and achieve even better results.
| Similar Athletes | |||
|---|---|---|---|
| Kirschbaum Ira | 2023 Stuttgart | 02:04:06 | |
| Pries Wiebke | 2024 Stuttgart | 02:04:04 | |
| Georgiou Emmy | 2024 Sports Direct HYROX London | 02:04:36 | |
| Michelberger Nadine | 2022 Karlsruhe | 02:04:42 | |
| Goddard Angela | 2024 London | 02:04:42 | |
| Ichoua Eden | 2024 Paris | 02:04:28 | |
| Crawley Frances | 2024 Chicago Navy Pier | 02:04:16 | |
| Hebrock Laura | 2021 Hamburg | 02:04:35 | |
| Roslan Nura | 2024 Singapore | 02:04:06 | |
| BartonSmith Zoe | 2024 Melbourne | 02:04:15 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Amsterdam | 02:03:25 | |
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