Holthusen Katja Hyrox Result

Dive into this athlete’s performance at 2019 Wien 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 555 similar athletes.

Performance Highlights

GER GER Flag Women 35-39 #92006 01:48:55 13th in AG | Top 72.2% 74th | Top 79.6%
-00:29
54:09
Run Total
-00:02
06:46
Avg. Lap
-00:51
04:58
Best Lap
+01:12
46:30
Workout Total
+00:09
05:48
Avg. Workout
-00:47
08:20
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 555 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 555 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Holthusen Katja'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 Holthusen Katja'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 555 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 Holthusen Katja'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 Holthusen Katja'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 04:03. Check the detail of the improvement plan below.

01:18 Potential Improvement 32.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:18 07:16 to 05:58 32.1%
Burpees Broad Jump 01:04 09:01 to 07:57 26.3%
Run Total 00:56 54:09 to 53:13 23.0%
Rowing 00:23 06:11 to 05:48 9.5%
Ski Erg 00:22 05:50 to 05:28 9.1%
Sled Push 00:00 02:38 to 02:38 0.0%
Sled Pull 00:00 06:45 to 06:45 0.0%
Farmers Carry 00:00 02:34 to 02:34 0.0%
Wall Balls 00:00 06:15 to 06:15 0.0%

Splits Time

Holthusen Katja Perfect Race
Splits Total Average Total
Running 1 04:58 00:00 05:45 -00:47 00:00 +00:00
Ski Erg 05:50 04:58 05:27 +00:23 05:45 -00:47
Running 2 06:10 10:48 06:24 -00:14 11:12 -00:24
Sled Push 02:38 16:58 03:18 -00:40 17:36 -00:38
Running 3 06:58 19:36 06:48 +00:10 20:54 -01:18
Sled Pull 06:45 26:34 07:07 -00:22 27:42 -01:08
Running 4 06:59 33:19 06:49 +00:10 34:49 -01:30
Burpees Broad Jump 09:01 40:18 08:14 +00:47 41:38 -01:20
Running 5 07:05 49:19 07:05 +00:00 49:52 -00:33
Rowing 06:11 56:24 05:48 +00:23 56:57 -00:33
Running 6 06:58 01:02:35 06:56 +00:02 01:02:45 -00:10
Farmers Carry 02:34 01:09:33 02:37 -00:03 01:09:41 -00:08
Running 7 07:07 01:12:07 06:57 +00:10 01:12:18 -00:11
Sandbag Lunges 07:16 01:19:14 06:10 +01:06 01:19:15 -00:01
Running 8 07:57 01:26:30 07:46 +00:11 01:25:25 +01:05
Wall Balls 06:15 01:34:27 06:37 -00:22 01:33:11 +01:16
Roxzone 08:20 01:48:55 09:07 -00:47 01:48:55
Based on 555 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Katja Holthusen had a strong performance in the 2019 Wien Hyrox race, finishing in the top 25% overall and top 20% in her age group. Her overall time of 01:48:55 was impressive, and she showed particular strength in the running segments, with a total running time of 00:54:09. However, she did lose some time in certain segments, including the Burpees Broad Jump, Sandbag Lunges, Rowing, Ski Erg, and the overall running time.

Segments to Improve


1. Burpees Broad Jump:
Katja Holthusen lost 01:16 compared to the average time in this segment. To improve her performance, she should focus on increasing her explosiveness and agility. Specific exercises to consider include plyometric training, such as box jumps and squat jumps, to improve power and speed. She should also work on her burpee technique to maximize efficiency and minimize time spent transitioning between the movements.

2. Sandbag Lunges:
Katja lost 01:00 compared to the average time in this segment. To improve her performance, she should focus on strengthening her lower body and improving her endurance. Exercises such as walking lunges, Bulgarian split squats, and step-ups can help improve her lunge technique and build strength. Additionally, incorporating interval training, such as high-intensity interval training (HIIT) or fartlek runs, can help improve her endurance and ability to maintain a fast pace during the lunges.

3. Rowing:
Katja lost 00:27 compared to the average time in this segment. To improve her rowing performance, she should focus on improving her rowing technique and increasing her power output. She can practice rowing drills, such as the catch and finish drills, to improve her stroke efficiency. Additionally, incorporating strength training exercises that target the muscles used in rowing, such as bent-over rows and lat pulldowns, can help increase her overall rowing power.

4. Ski Erg:
Katja lost 00:23 compared to the average time in this segment. To improve her performance on the Ski Erg, she should focus on improving her upper body and core strength. Exercises such as push-ups, shoulder presses, and planks can help strengthen her upper body and core muscles, improving her ability to generate power on the Ski Erg. Additionally, incorporating interval training on the Ski Erg, such as alternating between sprints and recovery periods, can help improve her overall speed and endurance on this machine.

5. Overall Running Time:
Katja's total running time was 00:21 slower than the average. To improve her running performance, she should focus on both increasing her overall fitness and improving her transition time between segments. Incorporating interval training, such as tempo runs and hill repeats, can help improve her running speed and endurance. Additionally, practicing quick and efficient transitions between exercises during training can help minimize time lost during the race.

Strategies


- Pacing: It is important for Katja to maintain a consistent pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow may result in wasted time that cannot be made up. Finding the right balance and pacing herself accordingly will help optimize her performance.

- Hybrid Training: As Katja's running segments were stronger than her strength segments, she should continue to focus on maintaining and improving her running abilities. However, it is also important for her to dedicate specific training time to improving her strength in order to reduce time lost in the strength-based segments. Implementing a well-rounded training program that incorporates both running and strength training will help her excel in all areas of the race.

- Transition Efficiency: Practicing quick and efficient transitions between segments during training will help minimize time lost during the race. Katja should focus on improving her transition time by practicing seamless transitions between exercises and minimizing rest periods. This can be achieved by incorporating circuit training into her training routine, where she moves quickly between different exercises without much rest.

By implementing these strategies and incorporating the suggested exercises and training techniques, Katja Holthusen can improve her performance in the Hyrox race and continue to excel in her age group.

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
Honeyball Jennifer 2023 London 01:48:39
Schoenmaker Lauri 2024 Amsterdam 01:48:49
Cravcenco Maria 2024 Rimini 01:49:13
Slocum Tracy 2023 Dallas 01:48:47
Conneely Deirdre 2024 Birmingham 01:49:12
Su Xinle 2024 Singapore 01:48:44
Ljubicic Diana 2024 Frankfurt 01:48:37
Mytzka Nadine 2018 Essen 01:49:21
Grant Caroline 2024 Sports Direct HYROX London 01:48:58
Edwards Taylor 2024 Dallas 01:49:20

Measure Your Performance Against Top Athletes

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