Dive into this athlete’s performance at 2024 Berlin 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.
Inconsistency detected: Overall Time does not match the total workout and running time on result.hyrox.com. It might impact our analysis.
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 Brunzel Sarah'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 Brunzel Sarah'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 Brunzel Sarah'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 Brunzel Sarah'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
11:55.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Sarah Brunzel's performance in the 2024 Berlin HYROX race places her in a commendable position within the top 22% of all athletes and top 32% within her age group. This strong showing indicates a well-rounded athlete with a solid foundation in both strength and endurance. Notably, her total running time is exactly average for her finish time, which suggests that she has a balanced profile between running and strength. However, her best running lap time indicates potential for further improvement in pacing strategy, as maintaining a consistent pace could potentially elevate her ranking even higher.
Segments to Improve:
Roxzone Time: It appears that Sarah's transition times between exercises could be optimized. To improve her overall fitness and transition speed, incorporating circuit training that mimics the race's structure could be beneficial. Exercises focusing on agility and quick recovery, such as high-intensity interval training (HIIT) with minimal rest between sets, will help reduce Roxzone times.
Specific Strength Training: Given the balanced profile, pinpointing the exact strength workouts that caused her the most time can be challenging without detailed splits. However, focusing on compound movements such as deadlifts, squats, and overhead presses can enhance overall strength. Incorporating plyometrics and functional training exercises can also improve power and efficiency during the strength segments of the race.
Race Strategies:
Improved Pacing: Analyzing her best running lap, it's crucial for Sarah to work on her pacing strategy. She should aim for a more consistent pace throughout the race. Training with a heart rate monitor during long runs can help her find and maintain her optimal race pace. Including negative split runs in her training, where the second half of the run is faster than the first, can also teach her body to conserve energy and finish strong.
Transition Practice: To minimize time spent in Roxzone areas, practicing quick transitions between exercises is key. Setting up mock transitions during training sessions to simulate race day conditions will help reduce overall time. This includes quick changes from running to strength exercises and efficiently moving between exercise stations.
Strength Endurance: To ensure that her running does not suffer post-strength exercises, incorporating running drills immediately after strength training can condition her body to maintain running efficiency even when fatigued. Workouts that blend running intervals with strength exercises, mimicking the race's structure, will be particularly beneficial.
By focusing on these targeted areas for improvement and implementing the suggested training strategies, Sarah Brunzel has the potential to significantly enhance her performance in future HYROX races. Consistency, dedication to training, and smart race strategies will be key to her success.