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
956 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 90.
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 328 to 445.
End of interactive chart.
Based on 956 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 99 to 568.
End of interactive chart.
Based on 956 athletes with similar finish time in Hyrox Women
Fast, slow, or steady?
Here’s the full breakdown of Krämer Vanessa'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 Krämer Vanessa 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 -179 to 138.
End of interactive chart.
Based on 956 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.
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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 5290 to 5940.
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 Krämer Vanessa’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 Krämer Vanessa'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
05:05.
Check the detail of the improvement plan below.
Based on 956 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Vanessa Krämer's performance in the 2024 Köln HYROX race showcases her as a strong competitor, particularly in running and several exercise zones. Her total running time was 00:53 faster than average, indicating a significant strength in running, which suggests a runner profile. However, there are areas for improvement that, if addressed, could elevate her performance substantially. Notably, Vanessa's pacing appears to have been strategic, managing to perform consistently across running segments after a slightly slower start in Running 1. Her performance in the strength-based exercises like the Sled Push and Burpees Broad Jump was exceptional, indicating a hybrid athlete's potential but with a leaning towards running. The Roxzone time, however, suggests a need for improvement in overall fitness and transition efficiency.
Segments to Improve:
Roxzone: The most significant area for improvement is the Roxzone, where Vanessa's time was 04:33 slower than average. Improving overall fitness can be achieved through high-intensity interval training (HIIT) to enhance cardiovascular capacity and recovery speed. Practicing transitions between exercises can also reduce Roxzone time. Drills that mimic the quick switch from running to strength exercises and vice versa will be beneficial.
Sandbag Lunges: Another area for improvement is the Sandbag Lunges, where Vanessa was 01:39 slower than average. To improve, focus on strength and endurance in the lower body through exercises such as weighted lunges, step-ups, and squats. Incorporating balance and core stability workouts will also help maintain form and efficiency during this segment.
Wall Balls: For Wall Balls, where Vanessa was slightly slower than average, working on explosive power and upper body strength will be key. Exercises like medicine ball slams, thrusters, and kettlebell swings can develop the required power. Practicing the Wall Ball technique specifically to ensure maximum efficiency and minimal energy expenditure during the race is crucial.
Race Strategies:
Start Pacing: Given the slight slowdown in the initial running segment, adopting a more conservative start may conserve energy for maintaining a stronger pace in later segments and improve overall performance.
Strength and Endurance Balance: Vanessa should balance her training between running and strength exercises, focusing slightly more on strength training given her natural running ability. This can include circuit training that combines high-intensity running intervals with strength exercises to mimic race conditions closely.
Transition Practice: Incorporating transition drills into training sessions will help reduce Roxzone times. This involves setting up a mock race course where Vanessa can practice moving efficiently from one exercise to the next without unnecessary rest.
Mental Preparation: Mental resilience training, including visualization techniques and setting mini-goals throughout the race, can help maintain focus and determination during challenging segments like the Roxzone and Sandbag Lunges.
By focusing on these identified areas of improvement and implementing the suggested training strategies and race strategies, Vanessa Krämer can significantly enhance her performance in future HYROX races. Balancing her evident running strength with improved efficiency in strength exercises and transitions will be key to moving up in her overall and age group rankings.