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
108 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 1 to 44.
End of interactive chart.
Chart
Line chart with 10 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 30.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Pro 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 227 to 308.
End of interactive chart.
Based on 108 athletes with similar finish time in Hyrox Pro 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 120 to 282.
End of interactive chart.
Based on 108 athletes with similar finish time in Hyrox Pro 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.
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 -83 to 31.
End of interactive chart.
Based on 108 athletes with similar finish time in Hyrox Pro 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 4048 to 4897.
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 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 94 to 766.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Pro 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
03:23.
Check the detail of the improvement plan below.
Based on 108 athletes with similar finish time in Hyrox Pro Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Tania Thies showcased remarkable prowess in the 2024 Köln HYROX PRO event, securing a top 6% overall rank among 311 athletes and landing within the top 10% of her age group. Her performance paints the picture of a well-rounded athlete with a slight inclination towards strength exercises, as indicated by her faster-than-average execution in strength-focused segments like the Sled Push and Sled Pull. However, her total running time being slightly slower than average suggests room for improvement in running efficiency and endurance. Furthermore, Tania's pacing appeared to start more cautiously, as seen in the initial running segment, but improved remarkably in subsequent runs. This demonstrates a need for better pacing strategies to ensure a more consistent performance throughout the race.
Segments to Improve:
Running Total: To enhance running performance, Tania should incorporate interval training and tempo runs into her routine. Interval training can help improve speed and cardiovascular efficiency, while tempo runs will build endurance. Focusing on running mechanics through drills such as high knees and butt kicks can also increase efficiency.
Burpees Broad Jump: This segment requires both strength and explosive power. Plyometric exercises like box jumps, squat jumps, and lunge jumps will help improve explosive strength. Improving burpee efficiency through form correction—ensuring a tight core and efficient movement—can also reduce time spent on this segment.
Roxzone: The slower Roxzone time suggests a need for improved transition efficiency and overall fitness. Circuit training that mimics the transition between different exercises can help. Also, practicing quick changes between running and strength exercises in training will reduce transition times.
Sandbag Lunges and Farmers Carry: These segments indicate a need for enhanced grip strength and lower body power. Incorporating deadlifts, farmer’s walks, and lunges with weights into Tania’s training regimen can address these needs. Grip strength exercises, such as wrist curls and using grip strengtheners, will be beneficial.
Wall Balls: To improve in Wall Balls, focusing on squat depth and throwing technique is key. Squat strength can be improved through back squats and front squats, while practicing wall balls with a focus on explosive movements will help decrease time spent on this segment.
Race Strategies:
Effective Pacing: Start the race with a conservative pace to conserve energy for the latter stages. Use a running watch to keep track of pace and ensure it aligns with training paces. Gradually increase intensity, focusing on maintaining a strong, consistent pace during running segments.
Strength Segment Focus: Given Tania’s strength in these areas, she should aim to capitalize on this advantage by pushing harder in strength segments while ensuring she does not overly fatigue herself for subsequent runs.
Transition Efficiency: Practice quick transitions in training, focusing on minimizing rest time and moving efficiently between exercises. This includes setting up equipment in a way that allows for quick changes and rehearsing the order of exercises to reduce mental fatigue during the race.
Mental Preparation: Mental resilience can play a crucial role in endurance events. Visualization techniques, where Tania imagines herself successfully completing each segment of the race, can be a powerful tool for mental preparation. Additionally, setting mini-goals throughout the race can help maintain focus and motivation.
By addressing these areas of improvement with targeted training and race strategies, Tania Thies is well-positioned to enhance her performance in future Hyrox races. Focusing on running efficiency, transitioning swiftly between segments, and leveraging her strength in specific exercises will be key to climbing the ranks and achieving her athletic goals.
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.
Chart
Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 44.
End of interactive chart.
Chart
Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 36.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Pro Women