Willms Lisa Hyrox Result

Dive into this athlete’s performance at 2024 Frankfurt 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.

Performance Highlights

GER GER Flag Women 35-39 #151030 01:29:58 57th in AG | Top 45.2% 387th | Top 50.8%
-01:04
45:03
Run Total
-00:07
05:38
Avg. Lap
+00:17
05:22
Best Lap
+00:11
37:12
Workout Total
+00:02
04:39
Avg. Workout
+00:54
07:47
Roxzone

Race Summary

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 1000 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 1000 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Willms Lisa'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 Willms Lisa'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 1000 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 Willms Lisa'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 Willms Lisa'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 03:58. Check the detail of the improvement plan below.

02:00 Potential Improvement 50.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:00 07:47 to 05:47 50.4%
Wall Balls 01:27 05:56 to 04:29 36.6%
Sandbag Lunges 00:27 05:02 to 04:35 11.3%
Sled Push 00:04 02:38 to 02:34 1.7%
Ski Erg 00:00 04:52 to 04:52 0.0%
Sled Pull 00:00 04:09 to 04:09 0.0%
Rowing 00:00 04:52 to 04:52 0.0%
Farmers Carry 00:00 01:56 to 01:56 0.0%
Run Total 00:00 45:03 to 45:03 0.0%

Splits Time

Willms Lisa Perfect Race
Splits Total Average Total
Running 1 04:56 00:00 05:08 -00:12 00:00 +00:00
Ski Erg 04:52 04:56 05:07 -00:15 05:08 -00:12
Running 2 05:22 09:48 05:30 -00:08 10:15 -00:27
Sled Push 02:38 15:10 02:44 -00:06 15:45 -00:35
Running 3 05:38 17:48 05:47 -00:09 18:29 -00:41
Sled Pull 04:09 23:26 05:45 -01:36 24:16 -00:50
Running 4 05:48 27:35 05:49 -00:01 30:01 -02:26
Burpees Broad Jump 07:47 33:23 06:08 +01:39 35:50 -02:27
Running 5 05:45 41:10 05:57 -00:12 41:58 -00:48
Rowing 04:52 46:55 05:22 -00:30 47:55 -01:00
Running 6 05:38 51:47 05:51 -00:13 53:17 -01:30
Farmers Carry 01:56 57:25 02:15 -00:19 59:08 -01:43
Running 7 05:41 59:21 05:49 -00:08 01:01:23 -02:02
Sandbag Lunges 05:02 01:05:02 04:46 +00:16 01:07:12 -02:10
Running 8 06:19 01:10:04 06:13 +00:06 01:11:58 -01:54
Wall Balls 05:56 01:16:23 04:54 +01:02 01:18:11 -01:48
Roxzone 07:47 01:29:58 06:53 +00:54 01:29:58
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Lisa Willms, you crushed it at the 2024 Frankfurt Hyrox! Finishing with an overall time of 01:29:58 places you in the top 50% of 762 athletes and top 45% in your age group. That’s something to be proud of! 🏆

Your total running time of 00:45:03 is impressive and shows that you have a strong running profile; you’re a solid runner! In fact, you were 01:04 faster than average on your runs. However, your pacing during the early segments (like Running 1 at 00:04:56) indicates you might have started just a tad faster than your optimal pace, which could have affected your endurance later in the race. Remember, in Hyrox, it’s not just about speed but maintaining that speed throughout the event.

On the strength side, the segments like Burpees Broad Jump, Wall Balls, and Sandbag Lunges showed some room for improvement. These are critical exercises that can really drain your energy, especially when you’re already fatigued from running. Let’s dig into those areas and turn them into your future strengths!

Segments to Improve:
  • Burpees Broad Jump (00:07:47) - This was your slowest segment, and it’s essential to get that time down. Consider incorporating plyometric drills into your training, like explosive box jumps and burpee variations. Aim for sets of 10-15 with max effort followed by short rest periods. Focus on maintaining a tight core to minimize fatigue.
  • Wall Balls (00:05:56) - Here’s where we find a bit of a wall, huh? Literally! To improve, work on your squat depth and explosiveness. Use a med ball and practice high-rep wall ball shots, aiming for 20-30 reps with a focus on form. Also, consider adding strength training targeted at your quads and glutes to power through those squats more effectively.
  • Sandbag Lunges (00:05:02) - Sandbag Lunges can be nasty, especially when fatigued. To enhance this segment, practice your lunges with added weight, focusing on keeping your knee aligned over your ankle. Incorporate forward and reverse lunges into your routine, and don’t forget to include unilateral work (single-leg lunges) to improve balance and strength.

For all these segments, practice transitioning quickly between exercises. Focus on your breathing and keeping your heart rate in check during the transitions to avoid those dreaded wasted seconds. You can do this! 💪

Race Strategies:
  • Pacing: Start your runs at a slightly more conservative pace to prevent burnout. Aim to keep your first two running segments within 5-10 seconds of your target pace, and gradually increase your intensity in the later stages.
  • Transitional Efficiency: Focus on minimizing your roxzone time. Set up a quick hydration strategy before the race and practice your transitions in training. Think of it like a pit stop in F1—precision is key!
  • Mindset: Remember Goggins' words: "Most of us are only doing what we think we are capable of. Push past your limits!" Keep that in your mind during the race, especially during tough segments.
Conclusion:

Lisa, you’ve laid a solid foundation with your running ability, and now it’s time to build on that strength. Look at this race as just a stepping stone. Every exercise you conquer is a victory that gets you closer to your goals! Remember, improvement doesn’t happen overnight; it’s about consistent effort and embracing the grind—so let’s get after it! 💥

Keep pushing, keep striving, and keep laughing through the tough moments (because hey, we’re all just a bunch of adults pretending to be kids in a gym!). You’ve got this, and I’m here to help every step of the way! This is just the beginning of what you can achieve. Let’s turn those weaknesses into strengths and set your sights higher for the next race!

Stay strong and keep grinding,

The Rox-Coach

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
Similar Athletes
Van Iersel Anna 2024 Amsterdam 01:29:29
Trobos Julia 2023 Hamburg 01:30:18
Schlösser Maren 2022 Hamburg 01:30:10
Lam Audrey 2024 Melbourne 01:30:17
Sazonova Anna 2023 Singapore 01:30:03
Stevens Sarah 2024 Poznan 01:30:26
Morgan Sarah 2023 Barcelona 01:30:27
Lakkis Fay 2023 Maastricht European Championships 01:30:04
Müller Jennifer 2019 Hannover 01:30:21
Happonen Maija 2024 Stockholm 01:29:30

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Stuttgart 01:32:33
2024 Paris 01:39:25
2024 Köln 01:28:13

Ready to conquer your next race?

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

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download