Falkenhahn Sandra Hyrox Result

Dive into this athlete’s performance at 2023 München 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 570 similar athletes.

Performance Highlights

GER GER Flag Women 30-34 #164006 01:49:12 29th in AG | Top 82.9% 128th | Top 85.3%
+04:47
59:40
Run Total
+00:37
07:27
Avg. Lap
+00:30
06:20
Best Lap
-01:59
43:28
Workout Total
-00:14
05:26
Avg. Workout
-02:52
06:10
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 570 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 570 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Falkenhahn Sandra'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 Falkenhahn Sandra'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 570 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 Falkenhahn Sandra'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 Falkenhahn Sandra'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 07:14. Check the detail of the improvement plan below.

06:27 Potential Improvement 89.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 06:27 59:40 to 53:13 89.2%
Burpees Broad Jump 00:46 08:43 to 07:57 10.6%
Rowing 00:01 05:49 to 05:48 0.2%
Ski Erg 00:00 05:23 to 05:23 0.0%
Sled Push 00:00 02:56 to 02:56 0.0%
Sled Pull 00:00 06:39 to 06:39 0.0%
Farmers Carry 00:00 02:30 to 02:30 0.0%
Sandbag Lunges 00:00 05:58 to 05:58 0.0%
Wall Balls 00:00 05:30 to 05:30 0.0%

Splits Time

Falkenhahn Sandra Perfect Race
Splits Total Average Total
Running 1 06:20 00:00 05:44 +00:36 00:00 +00:00
Ski Erg 05:23 06:20 05:28 -00:05 05:44 +00:36
Running 2 07:00 11:43 06:24 +00:36 11:12 +00:31
Sled Push 02:56 18:43 03:19 -00:23 17:36 +01:07
Running 3 07:29 21:39 06:49 +00:40 20:55 +00:44
Sled Pull 06:39 29:08 07:07 -00:28 27:44 +01:24
Running 4 07:22 35:47 06:52 +00:30 34:51 +00:56
Burpees Broad Jump 08:43 43:09 08:17 +00:26 41:43 +01:26
Running 5 07:39 51:52 07:09 +00:30 50:00 +01:52
Rowing 05:49 59:31 05:48 +00:01 57:09 +02:22
Running 6 07:33 01:05:20 06:58 +00:35 01:02:57 +02:23
Farmers Carry 02:30 01:12:53 02:38 -00:08 01:09:55 +02:58
Running 7 07:36 01:15:23 06:59 +00:37 01:12:33 +02:50
Sandbag Lunges 05:58 01:22:59 06:11 -00:13 01:19:32 +03:27
Running 8 08:43 01:28:57 07:48 +00:55 01:25:43 +03:14
Wall Balls 05:30 01:37:40 06:39 -01:09 01:33:31 +04:09
Roxzone 06:10 01:49:12 09:02 -02:52 01:49:12
Based on 570 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Sandra Falkenhahn performed well in the HYROX race in München, finishing with an overall rank of 128 out of 533 athletes, placing her in the top 24% of participants. In her age group (30-34), she ranked 29th out of 123 athletes, placing her in the top 23%. Her overall time was 01:49:12, with a total running time of 00:59:40, which was 05:41 slower than the average.

Sandra's best running lap was 00:06:20, which indicates that she has a good running ability. However, there were several segments where she lost time compared to the average, including Running 1, Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, and Running 8.

Segments to Improve


1. Running 1:
Sandra was 00:49 slower than the average in this segment. To improve her performance, she should focus on increasing her running speed and endurance. Specific training strategies may include interval training, hill sprints, and tempo runs. Incorporating strength training exercises like squats and lunges can also help improve running performance.

2. Burpees Broad Jump:
Sandra was 00:56 slower than the average in this segment. To improve, she should focus on developing explosive power and agility. Plyometric exercises such as burpees, box jumps, and broad jumps can help improve her performance in this segment. Additionally, incorporating core exercises like planks and Russian twists can enhance stability and efficiency during the burpees.

3. Running 8:
Sandra was 00:47 slower than the average in this segment. To improve her running performance in this segment, she should focus on increasing her endurance and speed. Long-distance runs and tempo runs can help improve her overall running endurance, while speed drills like intervals and fartleks can improve her speed. Incorporating strength training exercises like deadlifts and squats can also enhance her running performance.

4. Running 2, Running 3, Running 4, Running 5, Running 6, Running 7:
Sandra was slower than the average in these segments, ranging from 00:30 to 00:41 slower. To improve her running performance in these segments, she should focus on a combination of endurance and speed training. Interval training, hill repeats, and tempo runs can help improve her running speed and endurance. Incorporating strength training exercises like lunges and step-ups can also enhance her running performance.

Strategies


1. Pacing:
Sandra should focus on maintaining a steady pace throughout the race to avoid burning out too early. It is important for her to find a balance between pushing her limits and conserving energy for the later segments.

2. Transition Time:
To improve the time spent in the roxzone, Sandra should work on improving her overall fitness and transitioning between exercises more efficiently. Incorporating high-intensity interval training (HIIT) workouts and practicing quick transitions between exercises during training can help improve her overall fitness and reduce transition time.

3. Mental Preparation:
Sandra should work on mental strategies to stay focused and motivated throughout the race. Techniques such as visualization, positive self-talk, and setting small goals during each segment can help her maintain a strong mental state and push through any challenges during the race.

In conclusion, Sandra Falkenhahn performed well in the HYROX race in München, placing in the top percentage of her age group. To improve her performance, she should focus on improving her running speed and endurance, particularly in the segments where she lost the most time. Incorporating specific training strategies, exercises, and drills tailored to enhance performance in these areas can help her achieve better results in future races. Additionally, working on pacing, transition time, and mental preparation can contribute to overall race performance improvement.

Similar Athletes
Hynes Rebecca 2023 Dallas 01:48:54
Leicester Belinda 2022 Birmingham 01:48:59
Battistini Martina 2024 Milan 01:49:32
Steppich Theresa 2024 Vienna - European Championship 01:48:43
Lee Yan Wing 2024 Hong Kong 01:48:56
Greig Amanda 2024 Melbourne 01:48:53
Kynoch Candice 2023 London 01:49:36
Davis Rebecca 2024 Birmingham 01:48:49
Luidold Katharina 2022 Wien 01:49:32
Hardkop Friederike 2019 Hamburg 01:49:00

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