Dive into this athlete’s performance at 2024 Vienna - European Championship 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
558 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
Running
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.
Based on 558 athletes with similar finish time in Hyrox Women
Workouts
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.
Based on 558 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Steinert Sandra'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 Steinert Sandra's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
Based on 558 athletes with similar finish time in Hyrox Women
Spread of Splits Time
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 Steinert Sandra'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.
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 Steinert Sandra'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
07:30.
Check the detail of the improvement plan below.
Based on 558 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Sandra Steinert's performance in the 2024 Vienna - European Championship places her solidly within the top 29% of her age group and overall, showcasing her competitive edge in a field of over a thousand athletes. A standout aspect of her race was her total running time, which was significantly faster than average, indicating a strong runner profile. However, analysis of her pacing suggests that she might have started the race too fast, as evidenced by faster initial running segments followed by slower times in later running segments. This could indicate potential for further improvement in managing her energy distribution throughout the race. Sandra's performance in the roxzone was notably efficient, which points towards her having good transition times and overall fitness. Despite her strong running capabilities, areas requiring focused improvement were identified, particularly in strength-based exercises where she lost time compared to the average.
Segments to Improve:
Burpees Broad Jump: Sandra's performance in this segment was significantly slower than average, indicating a need for improvement in both strength and technique. To enhance her performance, Sandra could incorporate plyometric exercises such as box jumps and plyo push-ups to improve explosive power. Additionally, practicing burpees with a focus on minimizing ground contact time will help increase efficiency. Incorporating a routine of high-intensity interval training (HIIT) with a focus on these movements can also improve endurance and speed in this segment.
Wall Balls: To improve her time in Wall Balls, Sandra should focus on increasing her lower body strength and endurance. Squats, thrusters, and medicine ball throws can help build the necessary muscle groups. Emphasizing the form, particularly the depth of the squat and the efficiency of the ball throw, can lead to significant improvements. Wall ball-specific drills, focusing on the rhythm and breathing technique, can also enhance performance.
Sandbag Lunges: This segment requires both strength and stability. Incorporating lunges with different variations (e.g., forward lunges, reverse lunges, and walking lunges) into her training can improve muscle endurance and balance. Utilizing a sandbag during training sessions will help adapt her body to the specific demands of this exercise. Also, core strengthening exercises will improve stability during the lunges.
Rowing: Improving rowing times will require a focus on both technique and cardiovascular endurance. Technique drills that emphasize proper form, such as leg drive and efficient stroke rate, can make a significant difference. Interval training on the rowing machine, with varying intensities, can improve cardiovascular capacity and muscular endurance in the legs, core, and arms, directly benefiting her rowing performance.
Race Strategies:
Pacing: Given Sandra's tendency to start fast, a more strategic pacing plan is crucial. She should aim to distribute her energy more evenly throughout the race, possibly starting at a moderate pace and gradually increasing intensity. This approach can help prevent fatigue in later stages, especially before strength-based segments.
Transitions: While Sandra's roxzone times indicate efficient transitions, focusing on even quicker transitions can shave off valuable seconds. Practicing specific transition drills, where she quickly moves from running to the exercise stations, can further improve her overall time.
Strength and Endurance Balance: Sandra's training should aim for a balance between running endurance and strength training. Given her strong running profile, incorporating more strength-focused workouts, particularly targeting her weaker segments, will provide a more well-rounded performance. Cross-training with cycling or swimming might also help improve her overall endurance without over-stressing her running muscles.
Mental Preparedness: Finally, mental toughness plays a crucial role in long races. Visualization techniques, where Sandra imagines herself performing each segment efficiently, can help. Additionally, practicing mindfulness and stress-reduction techniques can aid in maintaining focus and composure throughout the race.
By addressing these specific areas of improvement with targeted training and strategic race planning, Sandra Steinert has the potential to significantly enhance her performance in future HYROX races.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Women