Spruß Astrid Hyrox Result

Dive into this athlete’s performance at 2018 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.

Performance Highlights

GER GER Flag Women 35-39 #100031 01:28:37 🥇 in AG | Top 10.0% 22nd | Top 26.5%
-02:13
43:22
Run Total
-00:16
05:25
Avg. Lap
-00:38
04:22
Best Lap
+02:19
38:44
Workout Total
+00:17
04:50
Avg. Workout
-00:03
06:36
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 Spruß Astrid'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 Spruß Astrid'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 Spruß Astrid'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 Spruß Astrid'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 05:57. Check the detail of the improvement plan below.

03:10 Potential Improvement 53.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 03:10 07:30 to 04:20 53.2%
Burpees Broad Jump 02:11 07:48 to 05:37 36.7%
Rowing 00:19 05:33 to 05:14 5.3%
Sandbag Lunges 00:17 04:45 to 04:28 4.8%
Ski Erg 00:00 04:59 to 04:59 0.0%
Sled Push 00:00 02:03 to 02:03 0.0%
Sled Pull 00:00 04:46 to 04:46 0.0%
Farmers Carry 00:00 01:20 to 01:20 0.0%
Run Total 00:00 43:22 to 43:22 0.0%

Splits Time

Spruß Astrid Perfect Race
Splits Total Average Total
Running 1 04:22 00:00 05:07 -00:45 00:00 +00:00
Ski Erg 04:59 04:22 05:05 -00:06 05:07 -00:45
Running 2 05:12 09:21 05:26 -00:14 10:12 -00:51
Sled Push 02:03 14:33 02:40 -00:37 15:38 -01:05
Running 3 05:24 16:36 05:43 -00:19 18:18 -01:42
Sled Pull 04:46 22:00 05:36 -00:50 24:01 -02:01
Running 4 05:34 26:46 05:45 -00:11 29:37 -02:51
Burpees Broad Jump 07:48 32:20 05:58 +01:50 35:22 -03:02
Running 5 05:43 40:08 05:53 -00:10 41:20 -01:12
Rowing 05:33 45:51 05:20 +00:13 47:13 -01:22
Running 6 05:33 51:24 05:47 -00:14 52:33 -01:09
Farmers Carry 01:20 56:57 02:14 -00:54 58:20 -01:23
Running 7 05:35 58:17 05:45 -00:10 01:00:34 -02:17
Sandbag Lunges 04:45 01:03:52 04:41 +00:04 01:06:19 -02:27
Running 8 06:04 01:08:37 06:07 -00:03 01:11:00 -02:23
Wall Balls 07:30 01:14:41 04:51 +02:39 01:17:07 -02:26
Roxzone 06:36 01:28:37 06:39 -00:03 01:28:37
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Astrid Spruß had an impressive performance in the 2018 Stuttgart HYROX race. She achieved an overall rank of 22 out of 260 athletes, placing her in the top 8% of the field. In her age group (35-39), she achieved an outstanding rank of 1 out of 37 athletes, placing her in the top 2%.

Astrid's overall time of 01:28:37 reflects her excellent fitness and determination. Her total running time of 00:43:22 was 00:35 faster than average, indicating her proficiency in running. Her best running lap was completed in 00:04:22, showcasing her speed and endurance.

Segments to Improve


While Astrid performed exceptionally well in most segments, there are a few areas where she lost some time and can focus on for improvement. The segments with the most time lost were Wall Balls, Burpees Broad Jump, and Rowing.

To improve performance in Wall Balls, Astrid can focus on improving her strength and technique. Incorporating exercises such as squats, lunges, and overhead presses will help enhance her lower body strength and stability. Additionally, practicing wall balls with proper form and explosiveness will improve her efficiency in this segment.

For the Burpees Broad Jump segment, Astrid can work on increasing her explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and burpees will help develop her lower body power. She should also focus on improving her technique for efficient and quick transitions during the burpees.

In the Rowing segment, Astrid can benefit from improving her rowing technique and endurance. Incorporating rowing intervals and longer rowing sessions into her training routine will help build her rowing-specific fitness. Additionally, focusing on maintaining a strong and efficient posture during rowing will optimize her performance in this segment.

Strategies


To further enhance performance in future races, Astrid can implement the following strategies:

1. Pacing:
Astrid should ensure she maintains a consistent and sustainable pace throughout the race. Avoiding starting too fast and pacing herself evenly will help prevent early fatigue and allow her to maintain a high level of performance throughout the entire race.

2. Transition Efficiency:
Astrid should focus on improving her transition times during the Roxzone. This can be achieved by practicing quick and smooth transitions between exercises in training. Incorporating circuit-style workouts and practicing specific transitions will help improve her efficiency during the race.

3. Mental Preparation:
Astrid should work on her mental resilience and focus during the race. Implementing visualization techniques and mental strategies to stay motivated and focused during challenging segments will help her maintain a competitive edge.

4. Specific Training:
Based on her performance, Astrid should continue to prioritize her running training, as she demonstrated proficiency in this area. However, she should also dedicate time to strength training exercises to maintain a well-rounded fitness level. Incorporating HIIT workouts, functional training, and specific exercises for each segment will help improve her overall performance in the race.

By implementing these strategies and focusing on the identified areas of improvement, Astrid can further enhance her performance in future HYROX races. Her dedication and talent are evident, and with targeted training and strategic race approaches, she has the potential to achieve even greater success.

Similar Athletes
Tobin Bethany 2022 London 01:29:05
Waters Amy 2021 London 01:28:54
Kitt Michelle 2022 Frankfurt 01:28:53
Förster Katrin 2020 Karlsruhe 01:28:14
Scheele Hilde 2022 Amsterdam 01:28:20
Cerulli Elena 2024 Rimini 01:28:24
Lusk Sophie 2024 Milan 01:28:18
Gilmour Hélène 2022 London 01:28:38
Weiler Nicole 2024 Karlsruhe 01:29:04
Sinclair Ellen 2022 London 01:28:51

Measure Your Performance Against Top Athletes

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