Dive into this athlete’s performance at 2023 Köln 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 161 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 Engel Nadine'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 Engel Nadine'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 Engel Nadine'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 Engel Nadine'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 10:08. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 06:26 | 01:05:37 to 59:11 | 63.5% |
| Wall Balls | 02:40 | 10:45 to 08:05 | 26.3% |
| Burpees Broad Jump | 00:32 | 10:11 to 09:39 | 5.3% |
| Sandbag Lunges | 00:30 | 07:33 to 07:03 | 4.9% |
| Ski Erg | 00:00 | 05:30 to 05:30 | 0.0% |
| Sled Push | 00:00 | 03:29 to 03:29 | 0.0% |
| Sled Pull | 00:00 | 07:18 to 07:18 | 0.0% |
| Rowing | 00:00 | 05:41 to 05:41 | 0.0% |
| Farmers Carry | 00:00 | 02:47 to 02:47 | 0.0% |
| Engel Nadine | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:43 | 00:00 | 06:32 -01:49 | 00:00 +00:00 |
| Ski Erg | 05:30 | 04:43 | 05:41 -00:11 | 06:32 -01:49 |
| Running 2 | 07:41 | 10:13 | 07:11 +00:30 | 12:13 -02:00 |
| Sled Push | 03:29 | 17:54 | 03:42 -00:13 | 19:24 -01:30 |
| Running 3 | 09:01 | 21:23 | 07:52 +01:09 | 23:06 -01:43 |
| Sled Pull | 07:18 | 30:24 | 08:10 -00:52 | 30:58 -00:34 |
| Running 4 | 09:23 | 37:42 | 07:49 +01:34 | 39:08 -01:26 |
| Burpees Broad Jump | 10:11 | 47:05 | 10:16 -00:05 | 46:57 +00:08 |
| Running 5 | 09:30 | 57:16 | 08:23 +01:07 | 57:13 +00:03 |
| Rowing | 05:41 | 01:06:46 | 06:09 -00:28 | 01:05:36 +01:10 |
| Running 6 | 08:56 | 01:12:27 | 08:03 +00:53 | 01:11:45 +00:42 |
| Farmers Carry | 02:47 | 01:21:23 | 03:03 -00:16 | 01:19:48 +01:35 |
| Running 7 | 09:14 | 01:24:10 | 08:10 +01:04 | 01:22:51 +01:19 |
| Sandbag Lunges | 07:33 | 01:33:24 | 07:27 +00:06 | 01:31:01 +02:23 |
| Running 8 | 07:14 | 01:40:57 | 09:28 -02:14 | 01:38:28 +02:29 |
| Wall Balls | 10:45 | 01:48:11 | 08:29 +02:16 | 01:47:56 +00:15 |
| Roxzone | 08:08 | 02:06:55 | 10:30 -02:22 | 02:06:55 |
Nadine's best running lap was 00:04:43, which was 01:26 faster than the average for her finish time. This indicates that she has a strong running ability and can perform well in shorter bursts.
To improve in the Run Total segment, Nadine should focus on improving her overall fitness and transition time. This can be achieved through specific training techniques such as interval training, tempo runs, and plyometric exercises. Incorporating exercises like burpees, box jumps, and lunges into her training routine can help improve her overall fitness and speed.
For the Wall Balls segment, Nadine should work on her technique and endurance. She can practice wall balls with varying weights and heights to improve her accuracy and power. Additionally, incorporating exercises like squats, lunges, and shoulder presses into her training routine can help improve her strength and endurance for this segment.
In the Running 4, Running 5, and Running 7 segments, Nadine should focus on improving her endurance and pacing. Incorporating longer distance runs and tempo runs into her training routine can help improve her endurance and ability to maintain a consistent pace throughout the race. Interval training, hill sprints, and fartlek runs can also be beneficial for improving speed and stamina.
For the Running 3 and Running 6 segments, Nadine should work on her overall fitness and pacing. Incorporating exercises like high knees, butt kicks, and lateral shuffles into her training routine can help improve her agility and speed. Additionally, focusing on improving her transition time between segments can also help improve her performance in these segments.
For the Running 2 and Sandbag Lunges segments, Nadine should work on her overall strength and endurance. Incorporating exercises like squats, lunges, and deadlifts into her training routine can help improve her lower body strength and endurance. Additionally, incorporating exercises like planks, Russian twists, and medicine ball slams can help improve her core strength and stability, which is important for maintaining proper form during the sandbag lunges.
Nadine should also pay attention to her transition time between segments, as this can impact her overall race time. Practicing quick and efficient transitions during training can help improve her overall race performance.
Finally, Nadine should listen to her body and adjust her effort level accordingly. It is important for her to find a balance between pushing herself to perform at her best and not overexerting herself to the point of exhaustion.
By implementing these strategies and incorporating the suggested training techniques and exercises, Nadine can continue to improve her performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Banks Carolyn | 2024 Dublin | 02:07:03 | |
| Noonan Andra | 2024 Dublin | 02:06:35 | |
| Varela Haydee | 2024 Ciudad de Mexico | 02:07:23 | |
| Romeijnkeeman Kittie | 2023 Rotterdam | 02:06:28 | |
| Van Hooijdonk Chantal | 2024 Amsterdam | 02:06:49 | |
| Giroux Aurore | 2024 Bordeaux | 02:06:41 | |
| Proske Daniela | 2019 Wien | 02:06:33 | |
| Tan Tuan Siew | 2024 Singapore National Stadium | 02:06:57 | |
| Holt Jenny | 2023 Glasgow | 02:07:12 | |
| Vierbergen Marijke | 2022 Amsterdam | 02:07:12 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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