Dive into this athlete’s performance at 2024 Karlsruhe 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
463 similar athletes.
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.
Chart
Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 2 to 32.
End of interactive chart.
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!
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 212 to 323.
End of interactive chart.
Based on 463 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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 111 to 312.
End of interactive chart.
Based on 463 athletes with similar finish time in Hyrox Women
Fast, slow, or steady?
Here’s the full breakdown of Arlt Renata's 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 Arlt Renata hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Chart
Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -51 to 59.
End of interactive chart.
Based on 463 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.
Chart
Line chart with 2 lines.
Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4341 to 4775.
End of interactive chart.
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 Arlt Renata’s 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.
Chart
Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 91 to 826.
End of interactive chart.
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 Arlt Renata'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
03:18.
Check the detail of the improvement plan below.
Based on 463 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Renata Arlt's performance in the 2024 Karlsruhe HYROX race showcases a strong and balanced athlete, finishing in the top 2% overall and within her age group. Her overall time of 01:13:10 is commendable, highlighting her dedication and training. A closer look at her total running time, which is 01:29 slower than average, suggests that while she has a strong foundation in strength exercises, there is room for improvement in her running efficiency and pacing. The consistency observed in her running laps indicates a potential for a more aggressive start, as she began the race significantly faster than the average. Renata's profile leans towards a hybrid athlete, but with a slight bias towards strength, as seen in her superior performance in strength-focused exercises such as the Sled Push, Burpees Broad Jump, and Wall Balls.
Segments to Improve:
Total Running Time: To enhance her running performance, Renata should focus on interval training and tempo runs to improve her aerobic capacity and speed. Incorporating hill sprints and long, slow runs will also help build endurance and strength. Specific drills like 'strides' and 'fartleks' can improve running economy and pacing. Post-strength exercise running drills will help simulate race conditions and improve her transition and recovery between exercises.
Roxzone: The slightly slower transition time in the Roxzone indicates a need for improved overall fitness and faster transitions between exercises. Circuit training, with minimal rest between different types of exercises (strength, cardio, functional movements), can mimic race conditions and improve efficiency. Practicing quick transitions in training, such as moving from a heavy lift to a sprint or from a rowing machine to burpees, can also be beneficial.
Rowing: Rowing performance can be enhanced by focusing on technique, such as improving the power of the leg drive and the efficiency of the recovery phase. High-intensity interval training (HIIT) on the rower, along with longer, steady-state sessions, will build both power and endurance. Core strengthening exercises will support better posture and power transfer during rowing.
Race Strategies:
Start Strong but Pace Wisely: Given Renata's capability to start fast, she should leverage this in her race strategy but also be mindful of pacing to ensure she maintains a strong performance throughout the race. Monitoring her heart rate and perceived exertion can help manage her pace.
Strength to Running Transitions: Practice transitioning quickly from strength exercises to running during training sessions. This not only improves Roxzone times but also enhances the body's ability to switch between anaerobic and aerobic systems efficiently.
Focus on Weaknesses in Training: Allocate more training time to improving running endurance and rowing efficiency, as these are areas with the most potential for improvement. Tailor training sessions to include a mix of her strengths and weaknesses to maintain balance.
Mental Preparation: Mental toughness can play a crucial role in enduring the challenging phases of the race and in transitioning between segments. Visualization techniques and setting small, achievable goals during the race can keep motivation high.
By focusing on these aspects, Renata Arlt has the potential to significantly improve her future HYROX race performances. With targeted training, efficient race strategies, and a focus on her identified areas for improvement, she can aspire to even higher placements in her category.