Zag Tanya Hyrox Result

Dive into this athlete’s performance at 2023 Dubai 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

RUS RUS Flag Women Woman 35-39 #145007 01:24:44 8th in AG | Top 32.0% 30th | Top 33.7%
-00:05
43:40
Run Total
+00:00
05:27
Avg. Lap
-00:23
04:28
Best Lap
+01:09
35:54
Workout Total
+00:09
04:29
Avg. Workout
-01:02
05:14
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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 20 to 66.
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Percentile based on all the athletes who competed in Hyrox Women

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 268 to 355.
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Based on 1000 athletes with similar finish time in Hyrox Women

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 129 to 375.
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Based on 1000 athletes with similar finish time in Hyrox Women

Fast, slow, or steady?

Here’s the full breakdown of Zag Tanya's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Zag Tanya hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -62 to 110.
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Based on 1000 athletes with similar finish time in Hyrox Women

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 5009 to 5611.
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Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare Zag Tanya’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 91 to 826.
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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 Zag Tanya'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 05:08. Check the detail of the improvement plan below.

01:23 Potential Improvement 26.9% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 90 to 600.
The chart has 1 Y axis displaying values. Data ranges from 0 to 2169.
CurrentTarget
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Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sled Pull 01:23 06:15 to 04:52 26.9%
Run Total 01:15 43:40 to 42:25 24.4%
Sandbag Lunges 00:46 04:55 to 04:09 14.9%
Sled Push 00:43 03:02 to 02:19 14.0%
Rowing 00:23 05:30 to 05:07 7.5%
Farmers Carry 00:22 02:21 to 01:59 7.1%
Ski Erg 00:16 05:09 to 04:53 5.2%
Burpees Broad Jump 00:00 04:55 to 04:55 0.0%
Wall Balls 00:00 03:47 to 03:47 0.0%

Splits Time

Zag Tanya Perfect Race
Splits Total Average Total
Running 1 04:28 00:00 04:52 -00:24 00:00 +00:00
Ski Erg 05:09 04:28 05:00 +00:09 04:52 -00:24
Running 2 05:28 09:37 05:15 +00:13 09:52 -00:15
Sled Push 03:02 15:05 02:35 +00:27 15:07 -00:02
Running 3 05:33 18:07 05:30 +00:03 17:42 +00:25
Sled Pull 06:15 23:40 05:20 +00:55 23:12 +00:28
Running 4 05:43 29:55 05:31 +00:12 28:32 +01:23
Burpees Broad Jump 04:55 35:38 05:34 -00:39 34:03 +01:35
Running 5 05:26 40:33 05:39 -00:13 39:37 +00:56
Rowing 05:30 45:59 05:14 +00:16 45:16 +00:43
Running 6 05:31 51:29 05:33 -00:02 50:30 +00:59
Farmers Carry 02:21 57:00 02:09 +00:12 56:03 +00:57
Running 7 05:39 59:21 05:31 +00:08 58:12 +01:09
Sandbag Lunges 04:55 01:05:00 04:25 +00:30 01:03:43 +01:17
Running 8 05:55 01:09:55 05:52 +00:03 01:08:08 +01:47
Wall Balls 03:47 01:15:50 04:28 -00:41 01:14:00 +01:50
Roxzone 05:14 01:24:44 06:16 -01:02 01:24:44
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Tanya Zag performed exceptionally well in the 2023 Dubai Hyrox race. With an overall rank of 30 out of 359 athletes, she placed in the top 8% of competitors. Her rank in the Age Group 35-39 category was also impressive, placing her in the top 7% out of 105 athletes. Tanya's overall time of 01:24:44 showcases her strong fitness level and dedication to the race.

In terms of Tanya's overall running performance, she completed the race with a total running time of 00:43:40, which was 01:07 slower than the average for her finish time. This indicates that Tanya may benefit from focusing on improving her running abilities and endurance. Additionally, her best running lap time of 00:04:28 was 00:13 faster than the average, highlighting her potential as a strong runner.

Segments to Improve


Based on the splits analysis, there are several segments in which Tanya lost significant time compared to the average. These segments include the Run Total, Sled Pull, Sandbag Lunges, Rowing, Running 2, Running 4, and Ski Erg. To improve her performance in these areas, Tanya should implement targeted training strategies and techniques.

1. Run Total:
Tanya lost a considerable amount of time in the overall running segment. To improve this, she should focus on increasing her overall fitness and endurance through regular running training. Incorporating interval training, tempo runs, and long-distance runs into her training routine will help enhance her running performance.

2. Sled Pull:
Tanya's time in the Sled Pull segment was 00:44 slower than the average. To improve this, she should work on building strength and power in her lower body. Exercises such as sled pulls, deadlifts, and squats will help strengthen the muscles involved in the sled pull movement. Additionally, practicing proper technique and form during the sled pull will help optimize her performance.

3. Sandbag Lunges:
Tanya's time in the Sandbag Lunges segment was 00:27 slower than the average. To improve this, she should focus on building strength and stability in her lower body. Exercises such as lunges, Bulgarian split squats, and step-ups will help strengthen the muscles used during sandbag lunges. Additionally, practicing proper form and maintaining a consistent pace during the lunges will contribute to improved performance.

4. Rowing:
Tanya's time in the Rowing segment was 00:19 slower than the average. To improve this, she should focus on building endurance and power in her upper body and core. Incorporating rowing machine workouts into her training routine will help improve her rowing performance. Additionally, focusing on proper technique, including a strong drive and efficient recovery, will optimize her rowing efficiency.

5. Running 2 and Running 4:
Tanya lost time in both Running 2 and Running 4 segments compared to the average. To improve her running performance in these segments, she should continue to focus on overall running training, including interval training, tempo runs, and long-distance runs. Additionally, incorporating specific drills such as hill sprints and agility exercises will help improve her running speed and efficiency.

6. Ski Erg:
Tanya's time in the Ski Erg segment was 00:12 slower than the average. To improve this, she should focus on building endurance and power in her upper body and core. Incorporating ski erg workouts into her training routine will help improve her performance in this segment. Additionally, focusing on proper technique, including a strong push and pull motion, will optimize her ski erg efficiency.

Strategies


To enhance Tanya's overall race performance, the following strategies can be implemented:

1. Pacing:
Tanya should focus on maintaining a consistent pace throughout the race. It is crucial to avoid starting too fast and burning out early. By pacing herself properly, she can ensure a steady and sustainable performance.

2. Transitions:
Tanya should aim to improve her transition time between exercise zones (roxzone). By practicing quick and efficient transitions during training, she can minimize the time spent in the roxzone and maintain momentum throughout the race.

3. Mental Preparation:
Tanya should work on mental preparation techniques to stay focused and motivated during the race. Utilizing visualization exercises and positive affirmations can help maintain mental resilience and performance.

4. Nutrition and Hydration:
Tanya should prioritize proper nutrition and hydration leading up to and during the race. Fueling her body with the right nutrients and staying hydrated will contribute to optimal performance and endurance.

By implementing these strategies and focusing on specific training techniques for improvement, Tanya Zag can further enhance her performance in future Hyrox races. With her strong overall ranking and dedication to improvement, she has the potential to excel in the sport.

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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 72.
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Percentile based on all the athletes who competed in Hyrox Women
Similar Athletes
Baumberger Nadine 2019 Wien 01:24:30
Davis Helen 2023 Birmingham 01:24:49
Knaack Silja 2023 Hamburg 01:25:11
Zbiciak Joanna 2024 Katowice 01:24:50
Sendra Paloma 2024 Ciudad de Mexico 01:24:59
Mason Natasha 2024 Manchester 01:24:16
Purtill Claire 2024 Malaga 01:24:46
Popp Tanja 2023 Malmö 01:24:32
Spijker Dayen 2023 Maastricht European Championships 01:24:46
Welker Daria 2023 Köln 01:24:49

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Dubai 01:10:35

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