Dive into this athlete’s performance at 2023 Hannover 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 748 similar athletes.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 06:12. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 02:38 (From 10:04 to 07:26) | 42.5% |
| Sled Pull | 01:32 (From 08:09 to 06:37) | 24.7% |
| Sandbag Lunges | 00:57 (From 06:34 to 05:37) | 15.3% |
| Wall Balls | 00:53 (From 06:56 to 06:03) | 14.2% |
| Ski Erg | 00:09 (From 05:31 to 05:22) | 2.4% |
| Rowing | 00:03 (From 05:43 to 05:40) | 0.8% |
| Sled Push | 00:00 (From 02:13 to 02:13) | 0.0% |
| Farmers Carry | 00:00 (From 02:02 to 02:02) | 0.0% |
| Run Total | 00:00 (From 47:02 to 47:02) | 0.0% |
| Heise Charlotte | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:57 | 00:00 | 05:36 -00:39 | 00:00 +00:00 |
| Ski Erg | 05:31 | 04:57 | 05:23 +00:08 | 05:36 -00:39 |
| Running 2 | 05:11 | 10:28 | 06:08 -00:57 | 10:59 -00:31 |
| Sled Push | 02:13 | 15:39 | 03:06 -00:53 | 17:07 -01:28 |
| Running 3 | 05:24 | 17:52 | 06:32 -01:08 | 20:13 -02:21 |
| Sled Pull | 08:09 | 23:16 | 06:45 +01:24 | 26:45 -03:29 |
| Running 4 | 05:39 | 31:25 | 06:34 -00:55 | 33:30 -02:05 |
| Burpees Broad Jump | 10:04 | 37:04 | 07:41 +02:23 | 40:04 -03:00 |
| Running 5 | 06:58 | 47:08 | 06:47 +00:11 | 47:45 -00:37 |
| Rowing | 05:43 | 54:06 | 05:42 +00:01 | 54:32 -00:26 |
| Running 6 | 05:25 | 59:49 | 06:40 -01:15 | 01:00:14 -00:25 |
| Farmers Carry | 02:02 | 01:05:14 | 02:33 -00:31 | 01:06:54 -01:40 |
| Running 7 | 05:52 | 01:07:16 | 06:39 -00:47 | 01:09:27 -02:11 |
| Sandbag Lunges | 06:34 | 01:13:08 | 05:51 +00:43 | 01:16:06 -02:58 |
| Running 8 | 07:40 | 01:19:42 | 07:31 +00:09 | 01:21:57 -02:15 |
| Wall Balls | 06:56 | 01:27:22 | 06:12 +00:44 | 01:29:28 -02:06 |
| Roxzone | 10:07 | 01:44:16 | 08:36 +01:31 | 01:44:16 |
Charlotte's best running lap was 00:04:57, which was 00:27 faster than the average. Her splits for the other segments varied, with some being faster and some slower than the average.
To improve performance in the Burpees Broad Jump segment, Charlotte should focus on increasing her speed and efficiency in performing burpees. She can incorporate high-intensity interval training (HIIT) workouts that involve burpees to improve her conditioning and speed. Additionally, practicing explosive jumps during burpees can help improve her power output.
In the Roxzone segment, where Charlotte spent 01:44 longer than the average, she should aim to improve both her overall fitness and transition time. Incorporating interval training and circuit workouts can help improve her cardiovascular endurance and overall fitness. Additionally, practicing quick transitions between exercises during training can help reduce the time spent in the Roxzone.
For the Wall Balls segment, Charlotte should focus on improving her upper body strength and endurance. Exercises such as overhead presses, push-ups, and medicine ball throws can help strengthen the muscles used in wall balls. Additionally, practicing proper form and technique, including squat depth and accuracy in hitting the target, can also improve performance in this segment.
In the Sled Pull segment, Charlotte was 01:01 slower than the average. To improve in this area, she should focus on building strength in her legs and upper body. Exercises such as deadlifts, sled pushes, and sled pulls can help improve her pulling power and overall strength. Additionally, practicing proper form and technique, including using her body weight efficiently to move the sled, can also improve performance in this segment.
The Sandbag Lunges segment was another area where Charlotte lost time compared to the average. To improve in this segment, she should focus on building lower body strength and endurance. Exercises such as lunges, squats, and step-ups can help improve her leg strength and stability. Additionally, practicing proper form and technique, including maintaining an upright posture and controlling the movement of the sandbag, can also improve performance in this segment.
Additionally, Charlotte should strategize her transitions in the Roxzone to minimize time spent in this segment. Practicing quick and efficient transitions during training can help her save valuable seconds during the race.
Overall, Charlotte Heise had a strong performance in the Hyrox race. By focusing on improving her performance in the identified segments and implementing the suggested training strategies and techniques, she can further enhance her performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Mclachlan Sara | 2023 Dublin | 01:44:38 | |
| Thorby Naomi | 2024 London | 01:44:37 | |
| Chong Adrienne | 2024 Hong Kong | 01:44:18 | |
| Hogarth Leah | 2024 Glasgow | 01:44:10 | |
| Portschy Pamela | 2021 Chicago | 01:44:38 | |
| Corrado Carmen | 2024 Rimini | 01:44:39 | |
| Van Heijster Anja | 2023 Rotterdam | 01:44:10 | |
| Garcia Inmaculada | 2024 Madrid | 01:44:35 | |
| Hundt Nathalie | 2023 Paris | 01:44:11 | |
| Creti' Nicetina | 2024 Milan | 01:43:54 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Heise Charlotte
