Dive into this athlete’s performance at 2024 Frankfurt 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
224 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 Pro 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 224 athletes with similar finish time in Hyrox Pro 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 224 athletes with similar finish time in Hyrox Pro Women
Pacing Quality
This section showcases the entire Salander Imke'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 Salander Imke'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 224 athletes with similar finish time in Hyrox Pro 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 Salander Imke'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 Pro 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 Salander Imke'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
06:54.
Check the detail of the improvement plan below.
Based on 224 athletes with similar finish time in Hyrox Pro Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Imke, first off, massive respect for your performance at the 2024 Frankfurt Hyrox! Finishing 29th overall and 11th in your age group is no small feat—it’s a testament to your hard work and dedication. Your overall time of 01:15:17 puts you in the top 26% of 109 athletes, which is solid. You’ve definitely shown that you have a runner's profile, with a total running time of 32:40, which is 4:19 faster than the average. That’s impressive! Your best running lap of 03:48 speaks volumes about your capacity to maintain speed, especially in a race where endurance is key.
However, while your running shines, there are a few segments where we can crank up the performance. It looks like you started strong, but the Sled Pull really hit hard, slowing you down significantly. This tells me that while you can sprint like a gazelle, the heavier lifts pulled you back a bit. You’re in a hybrid space, but we need to solidify that strength foundation so your running prowess doesn't outshine your strength capabilities. Let’s dive deeper into those segments and make them your new strengths! 💪
Segments to Improve:
Sled Pull (09:16): This was your slowest segment and it really took a toll on your overall time. To improve, focus on your technique first. Make sure you’re using your legs to drive the sled rather than pulling with your back. Incorporate resistance band training to strengthen your pulling mechanics. A good drill is the "Sled Pull with Pause":
Load the sled with about 50-70% of your max pull weight.
Pull the sled for 20 meters, pause for 5 seconds, and then continue for another 20 meters.
Focus on maintaining a strong core and an upright position throughout.
Ski Erg (04:57): A slow performance here shows we need to work on your endurance and technique. Your legs should be doing most of the work! Try this drill:
Interval training on the Ski Erg: 30 seconds of max effort followed by 1 minute of easy pace for 10 rounds. This will build both strength and endurance.
Focus on engaging your core and driving power through your legs while maintaining an efficient arm pull. Consider adding 2–3 sessions a week to your routine.
Burpees Broad Jump (04:19): You can definitely shave time here! To increase your speed, work on your explosiveness. Try implementing:
Burpee Box Jumps: Perform a burpee, and instead of jumping back to your feet, jump onto a box or platform. This will build explosive power.
Perform a “Burpee Ladder”: Start with 1 burpee, increasing to 5, and back down. This will help with endurance and pacing.
Sled Push (03:15): This segment was slightly better, but we don’t want just “better.” We want “best!” Let’s improve that power output:
Incorporate a push/pull day in your training focusing on heavy sled pushes. Use a weight that challenges you for 20-30 meters.
Try “Pyramid Pushes”: Push the sled for a distance, rest, and then repeat with increasing weight, focusing on form and explosiveness.
Race Strategies:
During the race, pacing is crucial. It looks like you had a strong start, but be mindful of how the sled segments can sap your energy. Here are a few strategies:
Start with a controlled pace. You know you can run fast, but hold back a bit at the beginning to save energy for the sled segments. Remember, Hyrox is a marathon, not a sprint!
For transitions, practice quick changes between running and exercises during your training sessions. Set a timer to reduce your transition time and make it a game!
Visualize the race beforehand. Picture yourself crushing each segment and don’t forget to mentally prepare for the sled pull. It's going to be tough, but you’re tougher! 💥
Conclusion:
Imke, you’ve got what it takes to not only compete but to dominate. Remember, “It’s not about being the best. It’s about being better than you were yesterday.” Keep pushing those limits, fine-tune those segments, and never underestimate the power of a good sled pull. You’ve got this! And hey, if it ever feels tough, just think: at least you’re not trying to parallel park a bus—Hyrox is way more fun! Keep grinding, and I look forward to seeing you crush those segments in the next race! You’re on the road to greatness—stay the course! 🏆
Your Rox-Coach, always here to support your journey!
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Pro Women