Season 22/23 2023 München (657) HYROX (533) Women (150) Knigge Sophie

Knigge Sophie Hyrox Result

Dive into this athlete’s performance at 2023 München 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 30-34 #170003 01:28:17 15th in AG | Top 42.9% 60th | Top 40.0%
+02:25
47:49
Run Total
+00:19
05:59
Avg. Lap
+00:02
05:01
Best Lap
-00:21
36:00
Workout Total
-00:02
04:30
Avg. Workout
-02:03
04:32
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 Knigge Sophie'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 Knigge Sophie'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 Knigge Sophie'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 Knigge Sophie'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 06:00. Check the detail of the improvement plan below.

03:33 Potential Improvement 59.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 03:33 47:49 to 44:16 59.2%
Sled Pull 01:21 06:34 to 05:13 22.5%
Burpees Broad Jump 01:04 06:38 to 05:34 17.8%
Ski Erg 00:01 05:00 to 04:59 0.3%
Sandbag Lunges 00:01 04:28 to 04:27 0.3%
Sled Push 00:00 02:17 to 02:17 0.0%
Rowing 00:00 05:02 to 05:02 0.0%
Farmers Carry 00:00 01:55 to 01:55 0.0%
Wall Balls 00:00 04:06 to 04:06 0.0%

Splits Time

Knigge Sophie Perfect Race
Splits Total Average Total
Running 1 05:01 00:00 05:03 -00:02 00:00 +00:00
Ski Erg 05:00 05:01 05:05 -00:05 05:03 -00:02
Running 2 05:30 10:01 05:25 +00:05 10:08 -00:07
Sled Push 02:17 15:31 02:40 -00:23 15:33 -00:02
Running 3 06:11 17:48 05:42 +00:29 18:13 -00:25
Sled Pull 06:34 23:59 05:36 +00:58 23:55 +00:04
Running 4 06:05 30:33 05:44 +00:21 29:31 +01:02
Burpees Broad Jump 06:38 36:38 05:58 +00:40 35:15 +01:23
Running 5 06:10 43:16 05:52 +00:18 41:13 +02:03
Rowing 05:02 49:26 05:20 -00:18 47:05 +02:21
Running 6 06:09 54:28 05:46 +00:23 52:25 +02:03
Farmers Carry 01:55 01:00:37 02:13 -00:18 58:11 +02:26
Running 7 06:09 01:02:32 05:44 +00:25 01:00:24 +02:08
Sandbag Lunges 04:28 01:08:41 04:40 -00:12 01:06:08 +02:33
Running 8 06:39 01:13:09 06:05 +00:34 01:10:48 +02:21
Wall Balls 04:06 01:19:48 04:49 -00:43 01:16:53 +02:55
Roxzone 04:32 01:28:17 06:35 -02:03 01:28:17
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Sophie Knigge performed well in the HYROX race in 2023 München, ranking in the top 11% of all athletes and top 12% in her age group. Her overall time of 01:28:17 was solid, but there are areas where she can improve to further enhance her performance. Sophie's total running time of 00:47:49 was 03:53 slower than the average, indicating that she may need to focus on improving her running fitness and transition time. Her best running lap was 00:05:01, showing that she has the potential to perform well in running segments.

Segments to Improve


1. Run Total:
Sophie's total running time was slower than average, indicating a need for improvement in overall running fitness. To enhance her running performance, she can incorporate interval training, hill sprints, and tempo runs into her training routine. These workouts will help improve her speed, endurance, and overall running efficiency.

2. Burpees Broad Jump:
Sophie's time in this segment was 01:02 slower than average. To improve this, she can focus on strengthening her lower body and practicing explosive movements. Exercises such as squat jumps, box jumps, and single-leg plyometric exercises will help improve her power and agility, leading to faster burpee broad jumps.

3. Sled Pull:
Sophie's time in the sled pull segment was 00:41 slower than average. To enhance her performance in this area, she can work on improving her upper body strength and grip strength. Exercises such as pull-ups, bent-over rows, and farmer's carries will help develop the necessary strength and endurance for more efficient sled pulls.

4. Running 3, Running 7, Running 6, Running 4, Running 8, Running 5:
Sophie's times in these running segments were all slower than average. To improve her running performance, she can focus on both endurance and speed training. Long-distance runs, tempo runs, and interval training will help improve her endurance, while speed drills such as sprints and fartlek training will enhance her speed and agility.

Strategies


- Pacing: Sophie should focus on maintaining a steady pace throughout the race to avoid burning out too early. Starting too fast can lead to fatigue later on, so it's important for her to find a sustainable pace that allows her to maintain consistent performance throughout the race.

- Transition Time: To improve her overall time, Sophie should work on reducing her transition time between segments. Practicing efficient transitions during training sessions will help her save valuable seconds during the race.

- Mental Preparation: Mental preparation is crucial for a successful race. Sophie should visualize herself performing well in each segment and develop strategies to overcome any challenges she may face during the race. This mental preparation will help her stay focused and motivated throughout the race.

In conclusion, Sophie Knigge had a strong performance in the HYROX race, but there are areas where she can improve to further enhance her performance. By focusing on improving her overall running fitness, practicing specific drills and exercises to address her weaknesses, and implementing effective race strategies, Sophie can continue to excel in future competitions.

Similar Athletes
Lameau Marie 2023 Köln 01:27:59
Aros Gamboa Silvia Ester 2024 Madrid 01:28:11
Whelan Caroline 2024 London 01:28:12
Viertel Amanda 2024 Melbourne 01:28:09
Da Silva Esme 2023 London 01:28:04
James Anna 2022 Manchester 01:28:05
Anthony Ashlee 2024 Dublin 01:28:10
Monteiro Erminia 2023 Sydney 01:28:31
Stratton Lucy 2024 London 01:28:22
Ljungström Hagström Liv 2024 Stockholm 01:27:58

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