Dive into this athlete’s performance at 2024 Maastricht 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 1000 similar athletes.
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.
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.
This section showcases the entire Roß Sonja'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 Roß Sonja's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Roß Sonja'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.
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 Roß Sonja'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 05:38. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:57 | 50:28 to 45:31 | 87.9% |
| Ski Erg | 00:25 | 05:28 to 05:03 | 7.4% |
| Sled Push | 00:16 | 02:52 to 02:36 | 4.7% |
| Sled Pull | 00:00 | 04:17 to 04:17 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:38 to 05:38 | 0.0% |
| Rowing | 00:00 | 05:16 to 05:16 | 0.0% |
| Farmers Carry | 00:00 | 02:09 to 02:09 | 0.0% |
| Sandbag Lunges | 00:00 | 04:01 to 04:01 | 0.0% |
| Wall Balls | 00:00 | 04:04 to 04:04 | 0.0% |
| Roß Sonja | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:19 | 00:00 | 05:10 +01:09 | 00:00 +00:00 |
| Ski Erg | 05:28 | 06:19 | 05:09 +00:19 | 05:10 +01:09 |
| Running 2 | 07:16 | 11:47 | 05:31 +01:45 | 10:19 +01:28 |
| Sled Push | 02:52 | 19:03 | 02:47 +00:05 | 15:50 +03:13 |
| Running 3 | 08:35 | 21:55 | 05:51 +02:44 | 18:37 +03:18 |
| Sled Pull | 04:17 | 30:30 | 05:51 -01:34 | 24:28 +06:02 |
| Running 4 | 05:26 | 34:47 | 05:52 -00:26 | 30:19 +04:28 |
| Burpees Broad Jump | 05:38 | 40:13 | 06:14 -00:36 | 36:11 +04:02 |
| Running 5 | 05:31 | 45:51 | 06:01 -00:30 | 42:25 +03:26 |
| Rowing | 05:16 | 51:22 | 05:25 -00:09 | 48:26 +02:56 |
| Running 6 | 05:34 | 56:38 | 05:55 -00:21 | 53:51 +02:47 |
| Farmers Carry | 02:09 | 01:02:12 | 02:16 -00:07 | 59:46 +02:26 |
| Running 7 | 05:37 | 01:04:21 | 05:53 -00:16 | 01:02:02 +02:19 |
| Sandbag Lunges | 04:01 | 01:09:58 | 04:53 -00:52 | 01:07:55 +02:03 |
| Running 8 | 06:14 | 01:13:59 | 06:18 -00:04 | 01:12:48 +01:11 |
| Wall Balls | 04:04 | 01:20:13 | 05:00 -00:56 | 01:19:06 +01:07 |
| Roxzone | 07:00 | 01:31:09 | 07:03 -00:03 | 01:31:09 |
Sonja's performance highlights her strengths in the sled push and sled pull segments, where she was faster than the average time by 16 seconds and 1 minute and 48 seconds, respectively. She also performed well in the burpees broad jump, rowing, farmers carry, running 5, running 6, running 7, sandbag lunges, and wall balls segments, where she was faster than the average time by varying margins.
Areas to Improve:
Sonja's performance in the running segments, specifically running 1, running 2, running 3, and the total running time, were slower than the average. She should focus on improving her running speed and endurance to enhance her overall performance. Additionally, her skiing ergometer time was slower than average, indicating a need for improvement in this area as well.
To improve her running performance, Sonja should incorporate interval training and speed work into her training routine. This can include high-intensity interval training (HIIT) sessions, such as sprint intervals, hill repeats, and fartlek runs. These exercises will help improve her running speed and endurance. She should also focus on increasing her overall fitness level through consistent cardiovascular training, such as long-distance runs and tempo runs.
For the skiing ergometer segment, Sonja can benefit from specific exercises and drills to improve her technique and strength in this area. Incorporating exercises that target the muscles used in skiing, such as leg presses, squats, and lunges, can help improve her performance. She should also practice proper form and technique on the skiing ergometer, focusing on efficient movements and maintaining a steady pace.
In the skiing ergometer segment, Sonja should aim to find a comfortable rhythm and maintain a steady pace. It is important to avoid starting too fast and fatiguing the muscles early on. Instead, she should focus on maintaining a consistent effort level throughout the segment.
In the overall race, Sonja should prioritize efficient transitions between segments to minimize time spent in the roxzone. Improving her overall fitness and reducing transition times will help her gain an advantage over her competitors.
By incorporating these training strategies, techniques, and race strategies into her training and race preparation, Sonja can improve her performance in future HYROX races and achieve even better results.
| Similar Athletes | |||
|---|---|---|---|
| Cismak Viviane | 2023 Frankfurt | 01:31:17 | |
| Fairgrieve Anabella | 2023 London | 01:31:18 | |
| Friggel Hannah | 2023 Dallas | 01:31:34 | |
| Korbel Bianca | 2023 München | 01:31:19 | |
| Simpson Sarah | 2024 Glasgow | 01:31:19 | |
| Sabbagh Claire | 2023 Dubai | 01:30:40 | |
| Candelario Jazmin | 2024 Chicago Navy Pier | 01:31:08 | |
| Hancox Saige | 2024 Melbourne | 01:31:18 | |
| Boulidard Leana | 2023 Paris | 01:31:05 | |
| Fleder AnnaLena | 2024 Frankfurt | 01:30:45 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Essen | 01:36:26 | |
| 2023 Stuttgart | 01:29:42 | |
| 2022 Essen | 01:44:41 | |
| 2024 Hamburg | 01:26:51 | |
| 2024 Berlin | 01:28:59 | |
| 2024 Frankfurt | 01:27:05 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
