Dive into this athlete’s performance at 2018 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.
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.
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.
This section showcases the entire Lange Sonja'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 Lange Sonja's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Lange Sonja'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.
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 Lange Sonja'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 03:15. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 01:10 | 06:55 to 05:45 | 35.9% |
| Sandbag Lunges | 00:51 | 05:45 to 04:54 | 26.2% |
| Rowing | 00:30 | 05:55 to 05:25 | 15.4% |
| Burpees Broad Jump | 00:21 | 06:39 to 06:18 | 10.8% |
| Ski Erg | 00:17 | 05:25 to 05:08 | 8.7% |
| Farmers Carry | 00:06 | 02:20 to 02:14 | 3.1% |
| Sled Push | 00:00 | 02:37 to 02:37 | 0.0% |
| Wall Balls | 00:00 | 04:39 to 04:39 | 0.0% |
| Run Total | 00:00 | 46:56 to 46:56 | 0.0% |
| Lange Sonja | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:49 | 00:00 | 05:18 -00:29 | 00:00 +00:00 |
| Ski Erg | 05:25 | 04:49 | 05:12 +00:13 | 05:18 -00:29 |
| Running 2 | 05:29 | 10:14 | 05:42 -00:13 | 10:30 -00:16 |
| Sled Push | 02:37 | 15:43 | 02:52 -00:15 | 16:12 -00:29 |
| Running 3 | 05:50 | 18:20 | 06:02 -00:12 | 19:04 -00:44 |
| Sled Pull | 06:55 | 24:10 | 06:03 +00:52 | 25:06 -00:56 |
| Running 4 | 05:56 | 31:05 | 06:02 -00:06 | 31:09 -00:04 |
| Burpees Broad Jump | 06:39 | 37:01 | 06:37 +00:02 | 37:11 -00:10 |
| Running 5 | 06:06 | 43:40 | 06:12 -00:06 | 43:48 -00:08 |
| Rowing | 05:55 | 49:46 | 05:29 +00:26 | 50:00 -00:14 |
| Running 6 | 06:05 | 55:41 | 06:03 +00:02 | 55:29 +00:12 |
| Farmers Carry | 02:20 | 01:01:46 | 02:22 -00:02 | 01:01:32 +00:14 |
| Running 7 | 05:52 | 01:04:06 | 06:04 -00:12 | 01:03:54 +00:12 |
| Sandbag Lunges | 05:45 | 01:09:58 | 05:04 +00:41 | 01:09:58 +00:00 |
| Running 8 | 06:51 | 01:15:43 | 06:33 +00:18 | 01:15:02 +00:41 |
| Wall Balls | 04:39 | 01:22:34 | 05:23 -00:44 | 01:21:35 +00:59 |
| Roxzone | 07:08 | 01:34:21 | 07:23 -00:15 | 01:34:21 |
Based on the splits analysis, Sonja performed particularly well in the running segments, with running 1, running 2, running 3, running 4, running 5, running 6, running 7, and wall balls all being faster than the average time. Her best running lap time was 00:04:49, which was 19 seconds faster than the average.
To improve her performance in the sandbag lunges, Sonja can work on strengthening her lower body, particularly her quadriceps, glutes, and hamstrings. Exercises such as squats, lunges, and Bulgarian split squats can help improve her leg strength and endurance. She should also focus on maintaining proper form during the lunges, ensuring that her knees stay aligned with her toes and her back remains straight.
For the sled pull, Sonja can work on improving her upper body and grip strength. Exercises such as pull-ups, rows, and farmer's carries can help strengthen her back, shoulders, and grip. Additionally, practicing sled pulls with heavier weights during training can help improve her overall performance in this segment.
Improving her rowing performance can be achieved by focusing on both cardiovascular endurance and technique. Sonja can incorporate rowing intervals into her training, alternating between high-intensity sprints and steady-state rows. Additionally, she should pay attention to her rowing technique, ensuring that she is using proper form and engaging her legs, core, and arms effectively.
To improve her performance in the burpees broad jump segment, Sonja can focus on improving her explosive power and cardiovascular endurance. Plyometric exercises such as box jumps, squat jumps, and burpees can help improve her power and agility. Incorporating high-intensity interval training (HIIT) workouts into her training routine can also enhance her cardiovascular endurance.
Sonja should also work on improving her overall running performance. While her total running time was faster than the average, she can still benefit from incorporating specific running drills and exercises into her training. Interval training, hill sprints, and tempo runs can help improve her speed, endurance, and running efficiency.
Lastly, Sonja can focus on improving her performance in the ski erg segment. Incorporating ski erg intervals into her training routine can help improve her cardiovascular endurance and upper body strength. Additionally, she should pay attention to her technique, ensuring that she is using the correct form and engaging her arms, core, and legs effectively.
By implementing these strategies and focusing on specific areas of improvement, Sonja can enhance her performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Werleman Judith | 2023 Amsterdam | 01:34:37 | |
| Ligthart Lieke | 2023 Rotterdam | 01:34:10 | |
| Boutkan Mirjam | 2024 Rotterdam | 01:34:12 | |
| Barth Vivien | 2024 Frankfurt | 01:33:59 | |
| DuHarpur Beibei | 2024 London | 01:34:17 | |
| Frenette Veera | 2024 Amsterdam | 01:34:02 | |
| Sweeney Mairead | 2024 Glasgow | 01:34:20 | |
| Gallagher Kristy | 2024 Perth | 01:34:50 | |
| Hickey Lizzy | 2024 Chicago Navy Pier | 01:34:49 | |
| Halsall Rachel | 2024 London | 01:33:59 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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