Ploenzke April Hyrox Result

Dive into this athlete’s performance at 2024 Chicago Navy Pier 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

USA USA Flag Women 35-39 #183030 01:26:25 38th in AG | Top 30.6% 187th | Top 31.3%
+02:56
47:18
Run Total
+00:22
05:55
Avg. Lap
+00:42
05:35
Best Lap
-03:05
32:23
Workout Total
-00:24
04:02
Avg. Workout
+00:19
06:48
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 Ploenzke April'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 Ploenzke April'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 Ploenzke April'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 Ploenzke April'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 04:42. Check the detail of the improvement plan below.

04:08 Potential Improvement 87.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 04:08 47:18 to 43:10 87.9%
Sandbag Lunges 00:18 04:35 to 04:17 6.4%
Burpees Broad Jump 00:10 05:28 to 05:18 3.5%
Sled Pull 00:04 05:05 to 05:01 1.4%
Wall Balls 00:02 04:07 to 04:05 0.7%
Ski Erg 00:00 04:33 to 04:33 0.0%
Sled Push 00:00 01:46 to 01:46 0.0%
Rowing 00:00 04:52 to 04:52 0.0%
Farmers Carry 00:00 01:57 to 01:57 0.0%

Splits Time

Ploenzke April Perfect Race
Splits Total Average Total
Running 1 04:02 00:00 04:57 -00:55 00:00 +00:00
Ski Erg 04:33 04:02 05:02 -00:29 04:57 -00:55
Running 2 05:35 08:35 05:19 +00:16 09:59 -01:24
Sled Push 01:46 14:10 02:36 -00:50 15:18 -01:08
Running 3 05:59 15:56 05:35 +00:24 17:54 -01:58
Sled Pull 05:05 21:55 05:25 -00:20 23:29 -01:34
Running 4 06:06 27:00 05:37 +00:29 28:54 -01:54
Burpees Broad Jump 05:28 33:06 05:44 -00:16 34:31 -01:25
Running 5 06:26 38:34 05:44 +00:42 40:15 -01:41
Rowing 04:52 45:00 05:17 -00:25 45:59 -00:59
Running 6 06:26 49:52 05:39 +00:47 51:16 -01:24
Farmers Carry 01:57 56:18 02:11 -00:14 56:55 -00:37
Running 7 06:29 58:15 05:37 +00:52 59:06 -00:51
Sandbag Lunges 04:35 01:04:44 04:31 +00:04 01:04:43 +00:01
Running 8 06:18 01:09:19 06:00 +00:18 01:09:14 +00:05
Wall Balls 04:07 01:15:37 04:42 -00:35 01:15:14 +00:23
Roxzone 06:48 01:26:25 06:29 +00:19 01:26:25
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

April Ploenzke had a commendable performance in the 2024 Chicago Navy Pier event. Her overall rank of 185, placing her in the top 13% of all athletes, is a testament to her strength and endurance. Her total running time was slower than average, suggesting she may have a stronger profile in strength-based exercises. This is reflected in her impressive performance in strength-focused segments like the Ski Erg and Sled Push, where she finished significantly faster than the average. However, her pacing could be improved, as she started quite fast in the first running segment but lost momentum in subsequent running segments.

Segments to Improve:

Despite her overall strong performance, there are certain areas where April can work on improving. These include her total running time, Roxzone, Sandbag Lunges, Burpees Broad Jump, and Wall Balls. The following drills and exercises are suggested for each segment:

  • Running: Incorporating interval training into her routine will help improve her running stamina and speed. This involves alternating between high-intensity and low-intensity running periods. Hill running, which can improve cardiovascular fitness and build muscle strength, can also be beneficial.
  • Roxzone: This segment reflects overall fitness and transition times. Improving her general cardiovascular fitness through aerobic exercises like swimming, cycling, or rowing could help. Practicing transitions between exercises can also reduce Roxzone times.
  • Sandbag Lunges and Burpees Broad Jump: To improve in these strength-based exercises, April could incorporate more functional fitness training into her routine. This could include exercises like squats, deadlifts, and kettlebell swings. Plyometric exercises like jump squats and box jumps would specifically help with the Burpees Broad Jump.
  • Wall Balls: To boost her performance in this segment, she could work on her squatting technique and upper body strength. Exercises like thrusters, which combine a front squat with a press overhead, would be particularly beneficial.

Race Strategies:

April should consider adjusting her pacing strategy for future races. Starting out too fast in the initial running segment could lead to premature fatigue, affecting performance in later segments. A more evenly distributed effort could lead to better overall performance. Furthermore, focusing on recovery post-race is crucial. This includes proper nutrition, stretching, and rest. With tailored improvements in these identified areas, April is well-positioned to enhance her performance in upcoming races.

Similar Athletes
Mcphee Claire 2024 Glasgow 01:25:57
Takayama Ayako 2024 Hong Kong 01:26:46
Goncalves Schwarz Carina 2024 Vienna - European Championship 01:26:11
Allen Radka 2024 Malaga 01:26:06
Wright Ashley 2024 Birmingham 01:26:02
Hua Carrie 2024 Madrid 01:26:29
Pollock Zoe 2021 Birmingham 01:26:42
Thürbeck Julia 2022 Frankfurt 01:26:25
Decelis Rose Marie 2024 Poznan 01:26:14
Morris Maggie 2023 Chicago - North American Open Championship 01:26:05

Measure Your Performance Against Top Athletes

Other Results from this athlete
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