Dive into this athlete’s performance at 2023 Anaheim 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.
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.
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.
This section showcases the entire Vanwagner Tonya'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 Vanwagner Tonya's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Vanwagner Tonya'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.
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 Vanwagner Tonya'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 10:44. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sandbag Lunges | 02:59 | 07:51 to 04:52 | 27.8% |
| Sled Push | 02:36 | 05:20 to 02:44 | 24.2% |
| Sled Pull | 01:30 | 07:13 to 05:43 | 14.0% |
| Burpees Broad Jump | 01:05 | 07:20 to 06:15 | 10.1% |
| Farmers Carry | 00:54 | 03:07 to 02:13 | 8.4% |
| Ski Erg | 00:45 | 05:53 to 05:08 | 7.0% |
| Rowing | 00:41 | 06:05 to 05:24 | 6.4% |
| Wall Balls | 00:14 | 05:08 to 04:54 | 2.2% |
| Run Total | 00:00 | 40:58 to 40:58 | 0.0% |
| Vanwagner Tonya | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:24 | 00:00 | 05:17 +00:07 | 00:00 +00:00 |
| Ski Erg | 05:53 | 05:24 | 05:12 +00:41 | 05:17 +00:07 |
| Running 2 | 04:47 | 11:17 | 05:40 -00:53 | 10:29 +00:48 |
| Sled Push | 05:20 | 16:04 | 02:53 +02:27 | 16:09 -00:05 |
| Running 3 | 05:01 | 21:24 | 06:00 -00:59 | 19:02 +02:22 |
| Sled Pull | 07:13 | 26:25 | 06:03 +01:10 | 25:02 +01:23 |
| Running 4 | 05:10 | 33:38 | 06:01 -00:51 | 31:05 +02:33 |
| Burpees Broad Jump | 07:20 | 38:48 | 06:38 +00:42 | 37:06 +01:42 |
| Running 5 | 05:12 | 46:08 | 06:11 -00:59 | 43:44 +02:24 |
| Rowing | 06:05 | 51:20 | 05:28 +00:37 | 49:55 +01:25 |
| Running 6 | 04:56 | 57:25 | 06:04 -01:08 | 55:23 +02:02 |
| Farmers Carry | 03:07 | 01:02:21 | 02:22 +00:45 | 01:01:27 +00:54 |
| Running 7 | 05:05 | 01:05:28 | 06:04 -00:59 | 01:03:49 +01:39 |
| Sandbag Lunges | 07:51 | 01:10:33 | 05:04 +02:47 | 01:09:53 +00:40 |
| Running 8 | 05:26 | 01:18:24 | 06:33 -01:07 | 01:14:57 +03:27 |
| Wall Balls | 05:08 | 01:23:50 | 05:21 -00:13 | 01:21:30 +02:20 |
| Roxzone | 05:18 | 01:34:09 | 07:18 -02:00 | 01:34:09 |
For the Sandbag Lunges segment, Tonya was 02:45 slower than the average. To improve this, she can incorporate exercises such as lunges, squats, and deadlifts into her training routine. These exercises will help strengthen her lower body and improve her endurance for the lunges.
In the Sled Push segment, Tonya was 02:08 slower than the average. To enhance her performance in this area, she should focus on building her overall strength and power. Exercises such as sled pushes, sled drags, and box jumps can help improve her explosiveness and power output.
The Burpees Broad Jump segment showed Tonya being 01:00 slower than the average. To improve this, she can practice burpees and broad jumps as part of her training routine. She should focus on maintaining a steady pace and efficient movement during the burpees, as well as maximizing her distance with each broad jump.
In the Sled Pull segment, Tonya was 00:57 slower than the average. To enhance her performance in this area, she should work on her upper body and grip strength. Exercises such as pull-ups, rows, and farmer's carries can help improve her pulling power and grip endurance.
The Ski Erg and Rowing segments both showed Tonya being slower than the average, with differences of 00:43 and 00:38 respectively. To improve her performance in these segments, she should focus on improving her cardiovascular endurance and technique on the Ski Erg and rowing machine. Incorporating interval training and practicing proper form and technique will help increase her speed and efficiency in these segments.
The Farmers Carry segment showed Tonya being 00:38 slower than the average. To improve her performance in this area, she should focus on improving her grip strength and overall upper body strength. Exercises such as farmer's carries, deadlifts, and kettlebell swings can help improve her grip endurance and strength.
Lastly, in the Running 1 segment, Tonya was 00:18 slower than the average. To improve her running performance, she should focus on incorporating interval training and speed work into her training routine. This will help her increase her speed and endurance for the running segments.
To improve her overall race performance, Tonya should consider implementing the following strategies:
1. Consistent Training: Ensure regular and structured training sessions that focus on both cardiovascular endurance and strength.
2. Specific Segment Training: Dedicate specific training sessions to improving performance in the segments where she lost the most time. This can include incorporating specific exercises and drills mentioned earlier.
3. Pacing Practice: Practice maintaining consistent pacing during training sessions to improve endurance and prevent burnout.
4. Transition Efficiency: Practice smooth and efficient transitions between segments to minimize time spent in the Roxzone. This can be done by simulating race conditions during training.
By implementing these strategies and focusing on targeted training for the identified areas of improvement, Tonya Vanwagner can enhance her performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Attridge Emma | 2024 London | 01:34:12 | |
| Cook Beckie | 2024 Birmingham | 01:34:02 | |
| Howell Dani | 2024 Dallas | 01:33:50 | |
| Leung Jasmine | 2024 Hong Kong | 01:33:57 | |
| King Amanda | 2024 Melbourne | 01:33:39 | |
| Middleton Kelly | 2024 Melbourne | 01:33:50 | |
| Bagneres Marion | 2024 Marseille | 01:34:34 | |
| Schuler Marianne | 2024 Bordeaux | 01:34:23 | |
| Steinert Eva | 2018 Hamburg | 01:33:50 | |
| Czeschner Janine | 2024 Karlsruhe | 01:34:03 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Los Angeles | 01:51:26 | |
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