Dive into this athlete’s performance at 2023 New York 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 156 similar athletes.
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!
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.
Here’s the full breakdown of Rantala Lauren'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 Rantala Lauren hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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.
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 Rantala Lauren’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.
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 Rantala Lauren'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 06:52. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:34 | 39:07 to 34:33 | 66.5% |
| Sled Pull | 00:59 | 05:21 to 04:22 | 14.3% |
| Sled Push | 00:34 | 03:13 to 02:39 | 8.3% |
| Burpees Broad Jump | 00:31 | 03:59 to 03:28 | 7.5% |
| Sandbag Lunges | 00:11 | 03:53 to 03:42 | 2.7% |
| Rowing | 00:03 | 04:38 to 04:35 | 0.7% |
| Ski Erg | 00:00 | 04:23 to 04:23 | 0.0% |
| Farmers Carry | 00:00 | 01:44 to 01:44 | 0.0% |
| Wall Balls | 00:00 | 03:59 to 03:59 | 0.0% |
| Rantala Lauren | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:18 | 00:00 | 04:05 +00:13 | 00:00 +00:00 |
| Ski Erg | 04:23 | 04:18 | 04:33 -00:10 | 04:05 +00:13 |
| Running 2 | 04:25 | 08:41 | 04:13 +00:12 | 08:38 +00:03 |
| Sled Push | 03:13 | 13:06 | 03:12 +00:01 | 12:51 +00:15 |
| Running 3 | 05:13 | 16:19 | 04:29 +00:44 | 16:03 +00:16 |
| Sled Pull | 05:21 | 21:32 | 05:00 +00:21 | 20:32 +01:00 |
| Running 4 | 04:57 | 26:53 | 04:30 +00:27 | 25:32 +01:21 |
| Burpees Broad Jump | 03:59 | 31:50 | 04:03 -00:04 | 30:02 +01:48 |
| Running 5 | 05:03 | 35:49 | 04:34 +00:29 | 34:05 +01:44 |
| Rowing | 04:38 | 40:52 | 04:43 -00:05 | 38:39 +02:13 |
| Running 6 | 05:01 | 45:30 | 04:30 +00:31 | 43:22 +02:08 |
| Farmers Carry | 01:44 | 50:31 | 02:02 -00:18 | 47:52 +02:39 |
| Running 7 | 04:55 | 52:15 | 04:33 +00:22 | 49:54 +02:21 |
| Sandbag Lunges | 03:53 | 57:10 | 04:00 -00:07 | 54:27 +02:43 |
| Running 8 | 05:20 | 01:01:03 | 04:45 +00:35 | 58:27 +02:36 |
| Wall Balls | 03:59 | 01:06:23 | 04:56 -00:57 | 01:03:12 +03:11 |
| Roxzone | 02:28 | 01:12:40 | 04:32 -02:04 | 01:12:40 |
In terms of pacing, Lauren's overall time of 01:12:40 suggests that she maintained a consistent effort throughout the race. However, her total running time of 00:39:07 was 02:45 slower than the average, indicating that there is room for improvement in her running performance. It is worth noting that her best running lap of 00:04:18 was only 00:09 slower than the average, showing potential for even better performance.
To improve the Run Total segment, Lauren should focus on improving her overall fitness and reducing her transition time. Incorporating interval training, such as high-intensity interval training (HIIT) or fartlek runs, will help improve her running speed and endurance. Additionally, practicing quick transitions between exercises during training sessions will help to reduce time spent in the roxzone.
For the Sled Pull and Sled Push segments, Lauren should focus on improving her strength and power. Exercises such as deadlifts, squats, and lunges will help to strengthen the muscles used during these movements. Implementing specific sled pushing and pulling drills, such as timed intervals or adding weight to the sled, will also help to improve her performance in these segments.
To improve her performance in Running 3, Running 4, Running 5, and Running 8, Lauren should incorporate specific running drills and exercises into her training routine. Interval training, hill sprints, and tempo runs will help to improve her running speed and endurance. It may also be beneficial to work on her running technique, focusing on proper form and stride length.
For the Wall Balls segment, Lauren should focus on improving her upper body and core strength. Exercises such as medicine ball throws, push-ups, and planks will help to strengthen the muscles used during wall balls.
Additionally, Lauren should pay attention to her transitions between exercises and aim to minimize the time spent in the roxzone. Practicing quick and efficient transitions during training sessions will help her to save valuable time during the race.
Overall, Lauren Rantala has demonstrated great potential in the Hyrox race and has achieved impressive results. By focusing on improving her running performance, strength, and transitions, she has the opportunity to further enhance her performance and achieve even better results in future races. Implementing the training strategies and techniques outlined above will help her to reach her full potential and continue to excel in the sport.
| Similar Athletes | |||
|---|---|---|---|
| Essing Johanna | 2024 Köln | 01:12:44 | |
| Hulme Katrin | 2023 Paris | 01:12:23 | |
| García Caparrós Manuela | 2024 Bilbao | 01:12:35 | |
| Bungard Carina | 2021 Stuttgart | 01:12:41 | |
| Bildstein Cory | 2024 World Championships Nice | 01:12:48 | |
| Kossack Pia | 2024 Amsterdam | 01:13:05 | |
| Teal Janelle | 2024 Dallas | 01:12:48 | |
| Rantala Lauren | 2023 New York | 01:12:40 | |
| Schweikhart Caroline | 2021 New York | 01:12:30 | |
| Filgertshofer Marina | 2024 World Championships Nice | 01:12:32 | |
| Other Results from this athlete | ||
|---|---|---|
| 2021 Austin | 01:07:35 | |
| 2024 Houston | 01:07:41 | |
| 2022 Dallas | 01:11:31 | |
| 2023 Anaheim | 01:08:38 | |
| 2024 Washington - North American Championships | 01:08:05 | |
| 2022 Dallas | 01:14:05 | |
| 2022 Los Angeles | 01:11:51 | |
| 2021 New York | 01:15:03 | |
| 2023 Dallas | 01:10:57 | |
| 2024 Chicago Navy Pier | 01:08:28 | |
| 2024 World Championships Nice | 01:09:03 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
