Season 23/24 2023 Hamburg (1232) HYROX (1091) Women (354) Nowack Anne

Nowack Anne Hyrox Result

Dive into this athlete’s performance at 2023 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 1000 similar athletes.

Performance Highlights

GER GER Flag Women 50-54 #183004 01:33:43 5th in AG | Top 62.5% 235th | Top 66.4%
+02:07
49:49
Run Total
+00:16
06:13
Avg. Lap
+00:13
05:26
Best Lap
-02:14
36:32
Workout Total
-00:16
04:34
Avg. Workout
+00:10
07:27
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 1000 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 1000 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Nowack Anne'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 Nowack Anne'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 1000 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 Nowack Anne'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 Nowack Anne'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 04:29. Check the detail of the improvement plan below.

03:04 Potential Improvement 68.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 03:04 49:49 to 46:45 68.4%
Burpees Broad Jump 00:57 07:09 to 06:12 21.2%
Sandbag Lunges 00:24 05:14 to 04:50 8.9%
Wall Balls 00:04 04:55 to 04:51 1.5%
Ski Erg 00:00 04:58 to 04:58 0.0%
Sled Push 00:00 02:43 to 02:43 0.0%
Sled Pull 00:00 04:25 to 04:25 0.0%
Rowing 00:00 05:07 to 05:07 0.0%
Farmers Carry 00:00 02:01 to 02:01 0.0%

Splits Time

Nowack Anne Perfect Race
Splits Total Average Total
Running 1 05:35 00:00 05:15 +00:20 00:00 +00:00
Ski Erg 04:58 05:35 05:11 -00:13 05:15 +00:20
Running 2 05:26 10:33 05:39 -00:13 10:26 +00:07
Sled Push 02:43 15:59 02:53 -00:10 16:05 -00:06
Running 3 05:49 18:42 05:58 -00:09 18:58 -00:16
Sled Pull 04:25 24:31 06:03 -01:38 24:56 -00:25
Running 4 06:03 28:56 05:59 +00:04 30:59 -02:03
Burpees Broad Jump 07:09 34:59 06:35 +00:34 36:58 -01:59
Running 5 06:20 42:08 06:10 +00:10 43:33 -01:25
Rowing 05:07 48:28 05:27 -00:20 49:43 -01:15
Running 6 06:26 53:35 06:03 +00:23 55:10 -01:35
Farmers Carry 02:01 01:00:01 02:21 -00:20 01:01:13 -01:12
Running 7 06:32 01:02:02 06:03 +00:29 01:03:34 -01:32
Sandbag Lunges 05:14 01:08:34 05:02 +00:12 01:09:37 -01:03
Running 8 07:40 01:13:48 06:33 +01:07 01:14:39 -00:51
Wall Balls 04:55 01:21:28 05:14 -00:19 01:21:12 +00:16
Roxzone 07:27 01:33:43 07:17 +00:10 01:33:43
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Anne Nowack had a commendable performance in the 2023 Hamburg Hyrox race, finishing with an overall rank of 235 out of 1091 athletes, which places her in the top 21% of all participants. Additionally, she achieved a top 10% rank in her age group (50-54) which is a great accomplishment. Her overall time of 01:33:43 reflects her determination and commitment to the race.

In terms of her splits analysis, Anne's total running time of 00:49:49 was 03:19 slower than the average for her finish time. This suggests that she could focus on improving her overall fitness level and reducing transition times to enhance her performance in the roxzone. Additionally, her best running lap time of 00:05:26 indicates that she has the potential to excel in running segments.

Segments to Improve


Based on the data provided, the segments where Anne lost the most time were the Run Total, Running 8, Burpees Broad Jump, Running 1, Running 7, Best Lap, Running 6, and Roxzone. To address these areas and turn them into strengths, the following strategies and techniques can be implemented:

1. Run Total:
Anne should focus on improving her overall fitness level to increase her running speed and endurance. Incorporating interval training and tempo runs into her regular training routine can help improve her running performance. Additionally, incorporating strength training exercises such as squats and lunges can enhance her leg strength and power.

2. Running 8:
To improve her performance in this segment, Anne can work on increasing her running speed and endurance. Incorporating hill sprints and interval training can help improve her overall speed. Additionally, focusing on exercises that target the muscles used in this segment, such as glutes and hamstrings, can enhance her running performance.

3. Burpees Broad Jump:
Anne can improve her performance in this segment by focusing on enhancing her upper body strength and explosive power. Incorporating exercises such as push-ups, burpees, and plyometric exercises can help improve her upper body strength and power. Additionally, practicing proper form and technique for the burpees broad jump can help optimize her performance in this segment.

4. Running 1:
Anne should work on improving her running speed and form in this segment. Incorporating drills such as high knees, butt kicks, and strides can help improve her running technique and efficiency. Additionally, focusing on strength training exercises that target the muscles used in running, such as calf raises and leg press, can enhance her running performance.

5. Running 7:
To improve her performance in this segment, Anne can focus on increasing her running speed and endurance. Incorporating tempo runs and long-distance runs into her training routine can help improve her endurance. Additionally, incorporating exercises that target the muscles used in this segment, such as quadriceps and hip flexors, can enhance her running performance.

6. Best Lap:
Anne should continue to focus on improving her overall fitness level and running speed. Incorporating interval training and tempo runs into her training routine can help enhance her running performance. Additionally, practicing proper pacing and maintaining a consistent speed throughout the lap can help optimize her performance in this segment.

7. Running 6:
To improve her performance in this segment, Anne can work on increasing her running speed and endurance. Incorporating hill sprints and interval training can help improve her overall speed. Additionally, focusing on exercises that target the muscles used in this segment, such as glutes and hamstrings, can enhance her running performance.

8. Roxzone:
To improve her performance in the roxzone, Anne should focus on improving her overall fitness level and reducing transition times. Incorporating high-intensity interval training and practicing quick transitions between exercises can help enhance her performance in this segment.

Strategies


During the race, Anne can implement the following strategies for better performance:

1. Pacing:
Anne should maintain a consistent pace throughout the race to avoid burning out early. By starting at a comfortable and sustainable pace, she can ensure that she has enough energy to perform well in all segments.

2. Transitions:
Anne should practice quick and efficient transitions between exercises to minimize time spent in the roxzone. This can be achieved by practicing specific transition drills during training sessions.

3. Mental Focus:
Anne should maintain a strong mental focus throughout the race to stay motivated and push through challenging segments. Visualizing success and setting small goals for each segment can help maintain motivation and enhance performance.

By implementing these strategies and focusing on specific training techniques and exercises, Anne can improve her overall performance in future Hyrox races. With her dedication and commitment, she has the potential to achieve even greater success in her age group and overall rankings.

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 Women
Similar Athletes
Zeeb Jiska 2019 Karlsruhe 01:34:09
Topalovic Emma 2024 Melbourne 01:33:26
Jasper Alex 2024 Birmingham 01:33:29
Cadenas Lauren 2024 Sports Direct HYROX London 01:33:24
Akkermans Lieke 2024 Maastricht 01:33:23
Hirst Athina 2023 London 01:33:28
Tonge Allana 2023 Manchester 01:33:56
Lloyd Emily 2024 London 01:34:01
Bi Nazia 2024 Birmingham 01:33:49
Maughan Julie 2024 Turin 01:33:37

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Berlin 01:33:00
2024 Hamburg 01:48:56

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