Rüders Caroline Hyrox Result

Dive into this athlete’s performance at 2023 Hannover 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 25-29 #160030 01:34:08 28th in AG | Top 82.4% 118th | Top 68.6%
+01:30
49:20
Run Total
+00:12
06:10
Avg. Lap
+00:31
05:44
Best Lap
-01:51
37:09
Workout Total
-00:14
04:38
Avg. Workout
+00:26
07:43
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 Rüders Caroline'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 Rüders Caroline'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 Rüders Caroline'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 Rüders Caroline'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 04:06. Check the detail of the improvement plan below.

02:25 Potential Improvement 58.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 02:25 49:20 to 46:55 58.9%
Burpees Broad Jump 01:19 07:34 to 06:15 32.1%
Farmers Carry 00:21 02:34 to 02:13 8.5%
Sled Push 00:01 02:45 to 02:44 0.4%
Ski Erg 00:00 04:50 to 04:50 0.0%
Sled Pull 00:00 05:32 to 05:32 0.0%
Rowing 00:00 05:18 to 05:18 0.0%
Sandbag Lunges 00:00 04:18 to 04:18 0.0%
Wall Balls 00:00 04:18 to 04:18 0.0%

Splits Time

Rüders Caroline Perfect Race
Splits Total Average Total
Running 1 05:45 00:00 05:17 +00:28 00:00 +00:00
Ski Erg 04:50 05:45 05:11 -00:21 05:17 +00:28
Running 2 05:44 10:35 05:40 +00:04 10:28 +00:07
Sled Push 02:45 16:19 02:53 -00:08 16:08 +00:11
Running 3 05:56 19:04 06:00 -00:04 19:01 +00:03
Sled Pull 05:32 25:00 06:04 -00:32 25:01 -00:01
Running 4 06:08 30:32 06:01 +00:07 31:05 -00:33
Burpees Broad Jump 07:34 36:40 06:38 +00:56 37:06 -00:26
Running 5 06:32 44:14 06:12 +00:20 43:44 +00:30
Rowing 05:18 50:46 05:28 -00:10 49:56 +00:50
Running 6 06:08 56:04 06:04 +00:04 55:24 +00:40
Farmers Carry 02:34 01:02:12 02:22 +00:12 01:01:28 +00:44
Running 7 06:17 01:04:46 06:04 +00:13 01:03:50 +00:56
Sandbag Lunges 04:18 01:11:03 05:04 -00:46 01:09:54 +01:09
Running 8 06:55 01:15:21 06:33 +00:22 01:14:58 +00:23
Wall Balls 04:18 01:22:16 05:20 -01:02 01:21:31 +00:45
Roxzone 07:43 01:34:08 07:17 +00:26 01:34:08
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Caroline Rüders performed well in the Hyrox race in Hannover, ranking in the top 22% of all athletes and the top 32% in her age group. Her overall time of 01:34:08 was respectable, but there are areas where she can make improvements. Her total running time of 00:49:20 was 02:57 slower than the average, indicating that she could benefit from improving her overall fitness and transition time.

Segments to Improve


1. Run Total:
Caroline's total running time was slower than average, suggesting that she should focus on improving her running performance. To enhance her running ability, she can incorporate interval training into her routine, alternating between sprints and recovery jogs. Additionally, hill repeats can help build strength and endurance. It may also be beneficial for her to work on her running form, focusing on maintaining a relaxed posture and efficient stride.

2. Burpees Broad Jump:
Caroline's time in this segment was 01:14 slower than average. To improve her performance in this area, she can incorporate specific exercises that target her explosive power and lower body strength, such as box jumps and squat jumps. Additionally, practicing burpees with proper form and efficient transitions can help reduce the time spent on this segment.

3. Roxzone:
Caroline's time in the roxzone was 00:31 slower than average, indicating that she took more time to transition between exercises. To improve in this area, she should focus on improving her overall fitness and efficiency in transitioning between exercises. Incorporating high-intensity interval training (HIIT) and circuit training into her routine can help improve her overall fitness level and reduce transition times.

4. Running 5, 7, and 8:
Caroline's times in these running segments were slower than average. To enhance her running performance, she can incorporate longer distance runs into her training routine to build endurance. Tempo runs and fartlek training can also help improve her speed and pacing during races.

Strategies


1. Pacing:
Caroline should focus on finding a sustainable pace throughout the race to avoid burning out too early. It is important for her to start conservatively and gradually increase her effort as the race progresses.

2. Transitions:
To minimize time spent in transitions, Caroline should practice efficient and quick transitions during her training sessions. Practicing the specific exercises and transitions involved in the race will help her become more familiar and efficient with them.

3. Mental Strength:
Caroline should work on developing mental toughness and resilience during training. This will help her push through challenging moments during the race and maintain focus and determination.

Overall, Caroline Rüders should prioritize improving her running performance and overall fitness level. By incorporating specific training strategies and techniques, such as interval training, strength exercises, and efficient transitions, she can enhance her performance in the identified areas of improvement and achieve better results in future races.

Similar Athletes
Roth Astrid 2024 Karlsruhe 01:33:49
Beddoe Amy 2024 Manchester 01:34:29
Lennie Hannah 2024 Sports Direct HYROX London 01:33:40
Juaristi Etxabe Alaia 2024 Poznan 01:34:34
Walz Stephanie 2023 Frankfurt 01:34:09
Cyprowska Laura 2024 Rotterdam 01:33:40
Cheung Brenda 2024 Taipei 01:34:01
Halsall Rachel 2024 London 01:33:59
Schäffner Melanie 2019 Wien 01:34:23
Kolpak Nancy 2024 Köln 01:34:07

Measure Your Performance Against Top Athletes

Other Results from this athlete
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