Gräther Lena
Hyrox Result
Dive into this athlete’s performance at 2024 Stuttgart 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.
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 Gräther Lena'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 Gräther Lena'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 Gräther Lena'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 Gräther Lena'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
02:30.
Check the detail of the improvement plan below.
01:03
Potential Improvement
42.0%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Lena Gräther delivered an impressive performance at the 2024 Stuttgart Hyrox, securing an overall rank of 131 out of 1130 athletes, placing her in the top 11%. In her age group (25-29), she ranked 28th, which is in the top 14%. Her total running time was 43:44, which is 1:19 faster than the average, indicating a strong running profile. Lena's running segments were consistently faster than average, except for the initial segment, suggesting she might have started slightly slower. Her performance shows a solid blend of speed and endurance, but there's room for improvement in strength-based exercises and transitions.
Segments to Improve:
- Roxzone: Lena's time in the roxzone was 1:30 slower than average, indicating a need to enhance her transition efficiency. To improve, Lena should focus on circuit training that mimics Hyrox transitions, emphasizing quick movement between exercises. Additionally, practice with specific drills like quick-step ladder drills and transitional sprints to shorten downtime.
- Wall Balls: This segment was 55 seconds slower than average. To improve, Lena should work on her squat and throw technique. Incorporate high-rep wall ball throws with a focus on maintaining form under fatigue. Strengthening her core and shoulders through plank variations and shoulder presses can also aid efficiency.
- Farmers Carry: Lena was 19 seconds slower here. Incorporate heavy carry drills to build grip and core strength. Focus on maintaining a steady pace with interval training that includes short bursts of carrying followed by rest.
- Ski Erg: 13 seconds slower than average. Improve technique with drills that focus on smooth, consistent strokes. Incorporate interval training on the ski erg to build endurance and efficiency.
- Sled Pull: 7 seconds slower than average. Strengthen pulling power with exercises such as sled drags and heavy rope pulls. Additionally, focus on integrating compound movements like deadlifts to improve overall strength.
Race Strategies:
- Pacing: Start slightly faster to capitalize on your running strength while maintaining enough energy for strength-based segments.
- Efficient Transitions: Practice transitions to minimize roxzone time. Stay mentally focused and prepared for the next segment immediately upon completing the previous one.
- Focus on Strength Segments: Allocate extra training time to improve strength segments. Incorporate high-intensity interval training sessions that simulate race conditions.
- Breathing Techniques: Implement controlled breathing during strength segments to maintain a steady pace and prevent fatigue.
- Visualization: Mentally visualize each segment and transition to increase familiarity and confidence during the race.
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