Dive into this athlete’s performance at 2024 Amsterdam 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.
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 Korunka Stella'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 Korunka Stella'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 Korunka Stella'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 Korunka Stella'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
05:31.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Stella Korunka delivered a commendable performance at the 2024 Amsterdam Hyrox race, finishing in the top 11% overall and top 14% in her age group. Her overall time of 01:28:28 reflects a solid balance between strength and endurance. Notably, Stella exhibits a strong proficiency in strength-based exercises, as evidenced by her exceptional sled push and farmers carry segments. However, her total running time was 01:38 slower than the average, suggesting room for improvement in running efficiency. Additionally, her initial running segments indicated a fast start, particularly in Running 1, but her pace slowed down significantly in subsequent runs. This pattern suggests an aggressive start followed by potential fatigue, indicating a need for better pacing strategies. Overall, Stella appears to have a hybrid profile with a slight inclination towards strength, necessitating enhanced focus on running efficiency.
Segments to Improve
Total Running Time: Stella's total running time was slower than average, indicating potential for improvement in running endurance and efficiency. To address this, she should incorporate interval training and tempo runs into her routine. Intervals, such as 400m repeats at a pace faster than race pace, can enhance speed and stamina. Tempo runs at a sustained pace slightly slower than race pace can improve lactate threshold and overall endurance.
Wall Balls: With a time significantly slower than average, focusing on wall ball form and efficiency is crucial. Stella should practice high-rep wall ball drills, emphasizing full range of motion and consistent breathing. Building shoulder and leg endurance through exercises like thrusters and overhead squats will also be beneficial.
Burpees Broad Jump: Slightly slower than average, Stella can enhance her speed by improving explosive power and technique. Plyometric exercises such as box jumps and jump squats can develop explosive strength. Practicing burpee broad jumps in sets, focusing on minimizing transition time between movements, will also help.
Sandbag Lunges: To improve this segment, Stella should focus on building lower body strength and stability. Incorporating weighted lunges and single-leg exercises like Bulgarian split squats will enhance muscular endurance and balance.
Race Strategies
Pacing: Stella should aim for a more consistent pace throughout the running segments. Starting at a sustainable pace and gradually increasing intensity will help maintain energy for later stages of the race.
Transition Efficiency: Although her roxzone time was faster than average, continued focus on quick and efficient transitions between exercise zones can further minimize time losses.
Compromised Running: Post-strength exercise, Stella should practice running on fatigued legs. This can be achieved by incorporating brick workouts, alternating between strength exercises and running, to simulate race conditions and improve transition efficiency.