Dive into this athlete’s performance at 2024 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
979 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 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 979 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 979 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Molsing Karina'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 Molsing Karina'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 979 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 Molsing Karina'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 Molsing Karina'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
02:52.
Check the detail of the improvement plan below.
Based on 979 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Karina Molsing showed an excellent performance in the 2024 Hamburg Hyrox race, with her overall rank falling into the top 21% of all athletes. She has a strong running profile, which is evident from her total running time of 00:50:30, which was 00:18 faster than the average time. Her best running lap was completed in 00:05:56, showing her solid running capabilities. However, Karina seems to have started the race slightly slower than average but managed to increase her pace in the later stages of the race. This indicates a well-managed energy distribution throughout the race.
Segments to Improve
Wall Balls: Karina's wall balls time was significantly slower than the average, putting her in the 87th percentile. This suggests a need to improve her strength and conditioning for this specific exercise. Incorporating wall ball drills into her training routine could help, such as doing multiple sets of wall balls with a progressively heavier ball. Practicing the correct squat and throw form is also crucial for improving her time in this segment.
Roxzone: Karina's roxzone time was 01:24 slower than average. This time reflects both rest and transition times, suggesting she could improve her overall fitness and transition speed. High-intensity interval training, focusing on quick recovery, could be beneficial. Additionally, practicing transitions between exercises could also help cut down time spent in the roxzone.
Sandbag Lunges and Farmers Carry: These segments were slower than average, indicating a need to enhance strength and endurance. Incorporating specific exercises like weighted lunges and farmers walk into her training regimen could help improve these times. It's important to focus on proper form to avoid injury and maximize the effectiveness of these exercises.
Race Strategies
Implementing the following strategies could help Karina improve her performance in future races:
Pacing Strategy: Although Karina's pacing strategy seemed effective as she managed to increase her speed later in the race, starting slightly faster may help improve her overall time. She could aim to achieve a more evenly distributed pace throughout the race.
Strength Training: Given her slower-than-average times in the strength-based segments, incorporating more strength training into her routine could be beneficial. She should focus not only on the specific exercises used in the race but also on overall strength and conditioning.
Transition Practice: Practicing transitions between exercises could help decrease her roxzone time. This includes not only transitioning between different exercises but also transitioning from running to strength exercises and vice versa.