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
983 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
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!
Based on 983 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.
Based on 983 athletes with similar finish time in Hyrox Women
Fast, slow, or steady?
Here’s the full breakdown of the 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 you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 983 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.
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 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.
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 his 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
10:26.
Check the detail of the improvement plan below.
Based on 983 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Coralie Grau's performance in the 2024 Berlin HYROX race places her impressively within the top 11% of all athletes and within her age group, showcasing her dedication and high level of fitness. With an overall time of 01:19:47 and a total running time exactly on par with the average at 00:48:11, Coralie demonstrates a well-balanced athlete profile, being equally adept in both running and strength exercises. Her best running lap at 00:05:53 indicates strong pacing abilities, suggesting she knows how to distribute her energy efficiently throughout the race. However, to elevate her performance further, focusing on specific areas for improvement will be crucial, especially in segments where she may have lost time due to transitions or certain exercises.
Segments to Improve:
Transition Times (Roxzone): Coralie's roxzone times suggest that transition periods between exercises might have slowed her down. Improving overall fitness can help, but focusing on transition efficiency is also key. Drill practices like setting up mock transition zones during training to minimize rest time and optimize movement between exercises will be beneficial. Incorporating agility and speed workouts, such as ladder drills or short, high-intensity interval runs, can enhance her ability to swiftly change between tasks.
Specific Strength Exercises: Without explicit splits for strength exercises, identifying exact weaknesses is challenging. However, general improvement in strength endurance can be achieved through incorporating circuit training with a mix of heavy lifts (such as deadlifts, squats) and functional movements (like kettlebell swings, sandbag carries) tailored to mimic the HYROX race's demands. Emphasis on form and gradually increasing intensity will ensure progress without injury.
Endurance Running: Given Coralie's total running time is average, there's room for improvement in building running endurance and speed. Interval training, incorporating both long slow distance runs and short, fast intervals, can enhance both aerobic capacity and speed. Hill sprints and tempo runs should also be part of the regimen to build leg strength and running efficiency, critical for the latter parts of the race.
Race Strategies:
Start Conservatively: Analyzing her running laps, starting slightly more conservatively could conserve energy for stronger finishes in both running and strength segments. Pacing strategies, like planning to run the first few laps at a controlled effort rather than going out too hard, can prevent early fatigue.
Strength Segments Pacing: For strength exercises, focusing on maintaining a steady pace rather than rushing through reps can improve efficiency and prevent unnecessary energy expenditure. Practicing these exercises with a timer to find a sustainable pace that she can maintain throughout the race will help in achieving a better overall time.
Transitional Speed: Improving transitional speed can shave valuable seconds off her overall time. Practicing quick changes between running and strength exercises during training sessions will help. Also, layout strategies during the race, like knowing the layout of the transition area, can reduce time spent navigating between segments.
Overall, Coralie Grau's performance in the HYROX race demonstrates her formidable capabilities as a fitness athlete. By focusing on improving transition times, enhancing specific strength endurance, and refining her running strategy, she has a clear path to elevating her performance in future events. Incorporating the suggested exercises, drills, and strategies into her training regimen will not only target these areas for improvement but also contribute to her development as a well-rounded HYROX competitor.