Season 22/23 2022 Hamburg (879) HYROX (758) Women (234) Oesten Lili

Oesten Lili Hyrox Result

Dive into this athlete’s performance at 2022 Hamburg 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 293 similar athletes.

Performance Highlights

GER GER Flag Women 25-29 #161010 01:58:24 67th in AG | Top 94.4% 224th | Top 95.7%
+07:59
01:07:09
Run Total
+01:01
08:24
Avg. Lap
+00:45
06:58
Best Lap
-09:57
39:20
Workout Total
-01:14
04:55
Avg. Workout
+01:57
11:59
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 293 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 293 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Oesten Lili'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 Oesten Lili'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 293 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 Oesten Lili'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 Oesten Lili'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 10:20. Check the detail of the improvement plan below.

10:20 Potential Improvement 100.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 10:20 01:07:09 to 56:49 100.0%
Ski Erg 00:00 05:17 to 05:17 0.0%
Sled Push 00:00 02:23 to 02:23 0.0%
Sled Pull 00:00 05:57 to 05:57 0.0%
Burpees Broad Jump 00:00 07:55 to 07:55 0.0%
Rowing 00:00 05:29 to 05:29 0.0%
Farmers Carry 00:00 02:50 to 02:50 0.0%
Sandbag Lunges 00:00 04:55 to 04:55 0.0%
Wall Balls 00:00 04:34 to 04:34 0.0%

Splits Time

Oesten Lili Perfect Race
Splits Total Average Total
Running 1 06:58 00:00 06:01 +00:57 00:00 +00:00
Ski Erg 05:17 06:58 05:32 -00:15 06:01 +00:57
Running 2 07:59 12:15 06:51 +01:08 11:33 +00:42
Sled Push 02:23 20:14 03:31 -01:08 18:24 +01:50
Running 3 08:08 22:37 07:20 +00:48 21:55 +00:42
Sled Pull 05:57 30:45 07:38 -01:41 29:15 +01:30
Running 4 08:43 36:42 07:25 +01:18 36:53 -00:11
Burpees Broad Jump 07:55 45:25 09:18 -01:23 44:18 +01:07
Running 5 08:15 53:20 07:42 +00:33 53:36 -00:16
Rowing 05:29 01:01:35 05:57 -00:28 01:01:18 +00:17
Running 6 08:51 01:07:04 07:29 +01:22 01:07:15 -00:11
Farmers Carry 02:50 01:15:55 02:50 +00:00 01:14:44 +01:11
Running 7 08:55 01:18:45 07:33 +01:22 01:17:34 +01:11
Sandbag Lunges 04:55 01:27:40 06:54 -01:59 01:25:07 +02:33
Running 8 09:24 01:32:35 08:44 +00:40 01:32:01 +00:34
Wall Balls 04:34 01:41:59 07:37 -03:03 01:40:45 +01:14
Roxzone 11:59 01:58:24 10:02 +01:57 01:58:24
Based on 293 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Lili Oesten had a solid performance in the Hyrox race in Hamburg, finishing in the top 29% of all athletes and the top 41% in her age group. Her overall time of 01:58:24 was respectable, but there are areas where she can improve to enhance her performance.

Based on the splits analysis, Lili's total running time of 01:07:09 was 09:11 slower than the average for her finish time. This indicates that she may need to focus more on her overall fitness and transition time to improve her performance in the roxzone. Additionally, her running segments, particularly Running 1, Running 2, Running 4, Running 6, Running 7, Running 3, Running 5, and Running 8, were slower than average. This suggests that Lili should prioritize her running training to become more efficient and improve her overall running performance.

Segments to Improve


1. Roxzone:
Lili's roxzone time of 00:11:59 was 02:12 slower than average. To improve this segment, Lili should work on improving her overall fitness and transitioning between exercises more efficiently. Incorporating interval training and circuit workouts into her training routine can help improve her cardiovascular endurance and muscular stamina. Additionally, practicing quick and smooth transitions between exercises during training sessions will help Lili minimize time lost in the roxzone during races.

2. Running 4, Running 6, and Running 7:
Lili's performance in these running segments was slower than average. To improve her running performance, Lili should focus on building her running endurance and speed. Incorporating interval training, such as high-intensity interval training (HIIT) and tempo runs, into her training routine will help improve her speed and endurance. Additionally, incorporating hill sprints and plyometric exercises, such as box jumps and bounding, can improve Lili's power and overall running efficiency.

3. Running 2 and Running 1:
Lili's performance in these running segments was slower than average. To improve her running efficiency, Lili should focus on her running form and technique. Incorporating drills such as high knees, butt kicks, and strides into her warm-up routine can help improve her running mechanics. Additionally, working on her cadence and stride length during training sessions can help Lili become a more efficient runner.

Strategies


1. Pacing:
It is important for Lili to find a sustainable pace throughout the race to avoid burning out and losing time. She should start the race at a comfortable but challenging pace and aim to maintain a consistent speed throughout. It may be helpful for Lili to practice pacing strategies during training runs to develop a sense of her optimal race pace.

2. Proper Warm-up and Cool-down:
Lili should prioritize a thorough warm-up before the race to prepare her muscles and joints for the physical demands of the event. This can include dynamic stretches, mobility exercises, and a light jog. Similarly, a proper cool-down routine after the race, including static stretching and foam rolling, will aid in recovery and reduce post-race soreness.

3. Mental Preparation:
Hyrox races require mental resilience and focus. Lili should develop mental strategies to stay motivated and focused during the race. This can include positive self-talk, visualization techniques, and breaking the race down into smaller, manageable segments.

In conclusion, Lili Oesten had a solid performance in the Hyrox race in Hamburg. To further improve her performance, she should focus on improving her overall fitness and transition time in the roxzone. Additionally, prioritizing her running training, working on running form and technique, and implementing effective race strategies will help Lili enhance her performance in future races.

Similar Athletes
Watson Liv 2024 Melbourne 01:58:32
Norman Kimberly 2023 Frankfurt 01:58:14
Cabejšková Michaela 2024 Hamburg 01:58:50
Barlari Yareska 2024 Malaga 01:57:55
Lausen Jennifer 2021 Hamburg 01:58:36
Irish Danielle 2023 Miami 01:58:00
Steinert Sandra 2024 Frankfurt 01:58:25
Temps Monique 2019 Hamburg 01:58:33
Booth Alice 2022 Maastricht 01:58:54
Smotherman Michelle 2023 Dallas 01:58:24

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