Dive into this athlete’s performance at 2024 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
249 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.
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 249 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 249 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 249 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
08:49.
Check the detail of the improvement plan below.
Based on 249 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Viktorija Jovaisaite showcased an impressive performance in the 2024 Köln HYROX race, particularly excelling in the running segments where she was significantly faster than the average, indicating a strong runner profile. Her total running time was 07:35 faster than average, which is a remarkable achievement. However, there are areas where Viktorija can focus on improving, especially in several strength-based exercises and the Roxzone, which was slower than average. This indicates a need for a more balanced training approach that enhances both her strength and her efficiency in transitions between exercises.
Segments to Improve:
Wall Balls: Viktorija's performance in Wall Balls was significantly slower than average, indicating a potential area for improvement. Focusing on lower body strength and power, as well as coordination, could help. Specific exercises include squat thrusters and medicine ball throws. Additionally, practicing the wall ball shot with varied weights could improve both her strength and technique.
Sled Pull: Another segment where improvement is needed. Incorporating more posterior chain exercises, such as deadlifts, kettlebell swings, and sled drags, can enhance her ability to tackle this challenge. Emphasis on form and explosive power from the legs will also be beneficial.
Sandbag Lunges: To improve in this area, Viktorija should focus on unilateral strength training, including Bulgarian split squats and lunges with a focus on carrying uneven loads. This will help simulate the instability and strength required for sandbag lunges.
Ski Erg: Given this was slower than average, incorporating upper body endurance workouts and specific Ski Erg interval training could be beneficial. Exercises like pull-ups, and high-intensity interval training (HIIT) on the Ski Erg, focusing on technique and consistency, will improve performance.
Roxzone: The time spent in Roxzone indicates a need for improved overall fitness and faster transitions. High-intensity circuit training that mimics the race format, focusing on quick transitions between exercises, can help reduce this time. Practicing specific transition drills and focusing on maintaining a higher level of intensity throughout the workout will also be crucial.
Race Strategies:
Pacing: Viktorija's running was strong, but to ensure she does not burn out, especially in strength segments, implementing a pacing strategy that allows for consistent energy expenditure throughout the race is key. This involves starting at a controlled pace and gradually increasing intensity, ensuring enough reserve for strength exercises.
Transition Efficiency: Improving transition times between exercises can significantly reduce overall time. This involves not only physical readiness but mental preparation for the next exercise, knowing the setup in advance, and minimizing rest time between segments.
Strength and Endurance Balance: Given Viktorija's runner profile, incorporating more strength training into her routine, focusing on the specific segments identified for improvement, will help develop a more balanced athlete capable of handling both the running and strength challenges of HYROX races.
Compromised Running Scenarios: Training for running immediately after strength exercises can help adapt her body to the demands of the race. This involves setting up training sessions where she runs immediately after doing exercises similar to the race's strength challenges, helping improve her running performance even when fatigued.
By focusing on these areas of improvement and implementing the suggested training strategies, Viktorija Jovaisaite can expect to see significant enhancements in her future HYROX race performances.