Season 22/23 2023 Hamburg (666) HYROX (556) Women (190) Sonnemann Michaela

Sonnemann Michaela Hyrox Result

Dive into this athlete’s performance at 2023 Hamburg 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 45-49 #153021 01:31:13 8th in AG | Top 47.1% 92nd | Top 48.4%
-00:51
45:43
Run Total
-00:06
05:43
Avg. Lap
+00:08
05:13
Best Lap
-01:31
36:08
Workout Total
-00:11
04:31
Avg. Workout
+02:25
09:27
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 Sonnemann Michaela'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 Sonnemann Michaela'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 Sonnemann Michaela'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 Sonnemann Michaela'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 02:13. Check the detail of the improvement plan below.

01:15 Potential Improvement 56.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:15 07:11 to 05:56 56.4%
Rowing 00:30 05:49 to 05:19 22.6%
Ski Erg 00:17 05:21 to 05:04 12.8%
Wall Balls 00:09 04:45 to 04:36 6.8%
Run Total 00:02 45:43 to 45:41 1.5%
Sled Push 00:00 02:15 to 02:15 0.0%
Sled Pull 00:00 04:10 to 04:10 0.0%
Farmers Carry 00:00 02:07 to 02:07 0.0%
Sandbag Lunges 00:00 04:30 to 04:30 0.0%

Splits Time

Sonnemann Michaela Perfect Race
Splits Total Average Total
Running 1 05:13 00:00 05:10 +00:03 00:00 +00:00
Ski Erg 05:21 05:13 05:09 +00:12 05:10 +00:03
Running 2 05:27 10:34 05:32 -00:05 10:19 +00:15
Sled Push 02:15 16:01 02:48 -00:33 15:51 +00:10
Running 3 05:45 18:16 05:52 -00:07 18:39 -00:23
Sled Pull 04:10 24:01 05:52 -01:42 24:31 -00:30
Running 4 05:46 28:11 05:52 -00:06 30:23 -02:12
Burpees Broad Jump 07:11 33:57 06:14 +00:57 36:15 -02:18
Running 5 05:57 41:08 06:00 -00:03 42:29 -01:21
Rowing 05:49 47:05 05:25 +00:24 48:29 -01:24
Running 6 05:40 52:54 05:54 -00:14 53:54 -01:00
Farmers Carry 02:07 58:34 02:17 -00:10 59:48 -01:14
Running 7 05:32 01:00:41 05:53 -00:21 01:02:05 -01:24
Sandbag Lunges 04:30 01:06:13 04:53 -00:23 01:07:58 -01:45
Running 8 06:26 01:10:43 06:19 +00:07 01:12:51 -02:08
Wall Balls 04:45 01:17:09 05:01 -00:16 01:19:10 -02:01
Roxzone 09:27 01:31:13 07:02 +02:25 01:31:13
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Michaela Sonnemann had a strong performance in the HYROX race in Hamburg, finishing with an overall rank of 92 out of 556 athletes, placing her in the top 16%.
- In her age group (45-49), she ranked 8th out of 44 athletes, placing her in the top 18%.
- Her overall time was 01:31:13, which is a respectable result.
- However, there are areas of improvement that can be identified through the splits analysis.

Segments to Improve


1. Roxzone:
Michaela's roxzone time of 00:09:27 is 02:35 slower than the average. This indicates that she took more time to transition between exercises and possibly rested more than necessary. To improve this segment, she should focus on improving her overall fitness and reducing her transition time. Incorporating circuit training and interval training can help improve her overall fitness and stamina. Additionally, practicing quick transitions between exercises during training sessions can help improve her roxzone time.

2. Burpees Broad Jump:
Michaela's time of 00:07:11 for the Burpees Broad Jump segment is 01:17 slower than the average. To improve in this segment, she should work on her explosive power and agility. Adding plyometric exercises such as box jumps, squat jumps, and lateral jumps to her training routine can help improve her power and explosiveness. Additionally, practicing burpees with proper form and focusing on speed and efficiency can help improve her time in this segment.

3. Running Total:
Although Michaela's total running time of 00:45:43 is slower than the average, it is important to note that her best running lap time of 00:05:13 is only 00:14 slower than the average. This indicates that she has good running potential. To improve her overall running performance, she should focus on increasing her running endurance and speed. Incorporating interval training, hill sprints, and tempo runs into her training routine can help improve her running performance. Additionally, working on her running form and stride efficiency can help her become a more efficient runner.

4. Rowing:
Michaela's time of 00:05:49 for the rowing segment is 00:27 slower than the average. To improve in this segment, she should focus on improving her rowing technique and increasing her rowing power. Incorporating rowing intervals and rowing-specific strength exercises into her training routine can help improve her rowing performance. Additionally, practicing proper rowing form and maintaining a consistent stroke rate can help improve her time in this segment.

5. Best Lap:
Michaela's best lap time of 00:05:13 is 00:14 slower than the average. To improve her performance in this segment, she should focus on increasing her speed and endurance. Incorporating interval training, fartlek runs, and tempo runs into her training routine can help improve her lap times. Additionally, working on her running form and stride efficiency can help her become a faster and more efficient runner.

6. Ski Erg:
Michaela's time of 00:05:21 for the Ski Erg segment is 00:15 slower than the average. To improve in this segment, she should focus on improving her upper body and core strength. Incorporating exercises such as pull-ups, push-ups, planks, and Russian twists into her training routine can help improve her performance on the Ski Erg. Additionally, practicing proper technique and maintaining a consistent pace can help improve her time in this segment.

Strategies


- Pacing: Based on the splits analysis, it seems that Michaela's pacing was relatively consistent throughout the race. However, she could benefit from starting slightly faster to gain an advantage in the earlier segments and then maintaining a steady pace throughout the race. This can help reduce the time lost in the later segments and improve her overall performance.

- Hydration and Fueling: It is crucial for Michaela to properly hydrate and fuel herself before and during the race. Ensuring she is well-hydrated and properly fueled with carbohydrates and electrolytes can help improve her endurance and overall performance.

- Mental Preparation: In addition to physical training, it is important for Michaela to work on her mental preparation for the race. Developing strategies to stay focused and motivated during the race can help her push through challenging moments and maintain a strong performance.

- Practice Transitions: To improve her roxzone time, Michaela should practice quick and efficient transitions between exercises during her training sessions. This can help her save valuable time during the race and improve her overall performance.

- Race Simulation: Incorporating race simulations into her training routine can help Michaela become more familiar with the demands of the HYROX race. This can include practicing the specific exercises and transitions, as well as simulating the race environment to build mental and physical resilience.

By focusing on these areas of improvement and implementing the suggested training strategies and techniques, Michaela Sonnemann can enhance her performance in future HYROX races.

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.
Percentile based on all the athletes who competed in Hyrox Women
Similar Athletes
Semple Sarah 2019 Oberhausen 01:31:17
Mcmasters Tash 2024 Melbourne 01:31:00
Perry Que 2024 Houston 01:31:40
Cooper Leanne 2023 London 01:31:27
Verwijlen Pam 2022 Amsterdam 01:31:36
Kania Anna 2023 Köln 01:30:57
Steitz Katja 2024 Hamburg 01:31:27
Nelzén Amanda 2024 Stockholm 01:31:18
Paterson Eryn 2022 Madrid 01:31:21
Middleton Khai 2024 Melbourne 01:30:59

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Hamburg 01:34:35

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