Season 22/23 2023 München (657) HYROX (533) Women (150) Kruger Tanja

Kruger Tanja Hyrox Result

Dive into this athlete’s performance at 2023 München 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 609 similar athletes.

Performance Highlights

Women 30-34 #164014 01:46:56 27th in AG | Top 77.1% 123rd | Top 82.0%

+03:51

57:18

Run Total

+00:29

07:10

Avg. Lap

+01:06

06:49

Best Lap

-02:55

41:50

Workout Total

-00:22

05:13

Avg. Workout

-00:50

07:51

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 609 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 609 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Kruger Tanja'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 Kruger Tanja'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 609 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 Kruger Tanja'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 Kruger Tanja'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 06:27. Check the detail of the improvement plan below.

04:59 Potential Improvement 77.3% Focus During Training

Percentile based on all the athletes who competed in Hyrox Women

Splits	Potential Improvement	Time	Focus During Training
Run Total	04:59	57:18 to 52:19	77.3%
Burpees Broad Jump	00:40	08:22 to 07:42	10.3%
Sled Pull	00:33	07:22 to 06:49	8.5%
Ski Erg	00:15	05:40 to 05:25	3.9%
Sled Push	00:00	03:13 to 03:13	0.0%
Rowing	00:00	05:36 to 05:36	0.0%
Farmers Carry	00:00	02:28 to 02:28	0.0%
Sandbag Lunges	00:00	04:59 to 04:59	0.0%
Wall Balls	00:00	04:10 to 04:10	0.0%

Splits Time

	Kruger Tanja		Perfect Race
	Splits	Total	Average	Total
Running 1	06:49	00:00	05:44 +01:05	00:00 +00:00
Ski Erg	05:40	06:49	05:26 +00:14	05:44 +01:05
Running 2	06:57	12:29	06:17 +00:40	11:10 +01:19
Sled Push	03:13	19:26	03:15 -00:02	17:27 +01:59
Running 3	07:18	22:39	06:41 +00:37	20:42 +01:57
Sled Pull	07:22	29:57	07:04 +00:18	27:23 +02:34
Running 4	07:05	37:19	06:42 +00:23	34:27 +02:52
Burpees Broad Jump	08:22	44:24	08:01 +00:21	41:09 +03:15
Running 5	07:02	52:46	06:56 +00:06	49:10 +03:36
Rowing	05:36	59:48	05:47 -00:11	56:06 +03:42
Running 6	07:15	01:05:24	06:49 +00:26	01:01:53 +03:31
Farmers Carry	02:28	01:12:39	02:38 -00:10	01:08:42 +03:57
Running 7	07:02	01:15:07	06:46 +00:16	01:11:20 +03:47
Sandbag Lunges	04:59	01:22:09	06:02 -01:03	01:18:06 +04:03
Running 8	07:54	01:27:08	07:35 +00:19	01:24:08 +03:00
Wall Balls	04:10	01:35:02	06:32 -02:22	01:31:43 +03:19
Roxzone	07:51	01:46:56	08:41 -00:50	01:46:56

Based on 609 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

- Tanja Kruger performed well in the Hyrox race, finishing in the top 23% of all athletes and the top 21% in her age group.
- Her overall time of 01:46:56 is commendable, but there are areas where she can improve to enhance her performance.
- Tanja's total running time of 00:57:18 is 05:21 slower than the average for her finish time, indicating that she may need to focus on improving her running ability and overall fitness.
- Her best running lap time of 00:06:49 is 01:17 slower than the average, suggesting that she could work on increasing her speed and efficiency in this segment.

Segments to Improve

1. Running 1: Tanja's time of 00:06:49 in this segment is 01:17 slower than the average. To improve her performance, she can incorporate interval training into her routine, focusing on shorter bursts of high-intensity running. Additionally, practicing proper running form and technique, such as maintaining an upright posture and engaging her core, can help increase her speed and efficiency.

2. Burpees Broad Jump: Tanja's time of 00:08:22 in this segment is 00:48 slower than the average. To improve her performance, she can focus on strengthening her upper body and core through exercises such as push-ups, planks, and medicine ball slams. Additionally, practicing proper form and technique for the burpees, such as maintaining a smooth and fluid motion, can help reduce time lost in this segment.

3. Running 2: Tanja's time of 00:06:57 in this segment is 00:40 slower than the average. To improve her performance, she can incorporate tempo runs into her training, focusing on maintaining a steady pace for longer distances. Additionally, incorporating interval training with shorter bursts of high-intensity running can help improve her speed and endurance.

4. Running 3: Tanja's time of 00:07:18 in this segment is 00:31 slower than the average. To improve her performance, she can incorporate hill training into her routine, as it helps build strength and endurance. Additionally, focusing on maintaining a consistent pace and form throughout the segment can help reduce time lost.

5. Running 6: Tanja's time of 00:07:15 in this segment is 00:21 slower than the average. To improve her performance, she can incorporate strength training exercises that target the muscles used in running, such as lunges, squats, and deadlifts. Additionally, practicing proper running form and technique, such as maintaining a midfoot strike and relaxed upper body, can help improve her speed and efficiency.

6. Running 4: Tanja's time of 00:07:05 in this segment is 00:20 slower than the average. To improve her performance, she can incorporate interval training with shorter bursts of high-intensity running. Additionally, focusing on maintaining a consistent pace and form throughout the segment can help reduce time lost.

7. Ski Erg: Tanja's time of 00:05:40 in this segment is 00:16 slower than the average. To improve her performance, she can incorporate specific ski erg workouts into her training routine, focusing on building endurance and power. Additionally, practicing proper technique, such as maintaining a strong core and using a full range of motion, can help improve her efficiency on the ski erg.

Strategies

- Tanja should focus on pacing herself throughout the race to avoid burning out early on. It's important for her to find a sustainable pace that allows her to maintain consistent performance throughout all segments.
- She should also prioritize transition times, aiming to minimize the time spent in the roxzone. Improving overall fitness and working on faster transition techniques can help reduce time lost in this segment.
- In terms of race strategies, Tanja can consider starting with a slightly slower pace in the earlier segments to conserve energy for later stages. She can then gradually increase her intensity and pace as the race progresses.
- Lastly, Tanja should focus on mental preparation and maintaining a positive mindset throughout the race. Visualizing success and setting small goals for each segment can help keep her motivated and focused on achieving her best performance.

Similar Athletes
Jeng Madeline	2024 Taipei	01:46:30
Ladiges Crystal	2024 Melbourne	01:46:26
Khaoui Jamila	2023 Paris	01:46:56
Basma Sonia	2024 Dallas	01:47:14
Neveling Michelle	2024 Sports Direct HYROX London	01:47:03
Clarke Caroline	2022 London	01:47:19
Lenschow Alice	2018 Hamburg	01:47:06
Yao Hui Wen	2024 Singapore	01:47:25
Green Wendy	2024 Washington - North American Championships	01:46:30
Bargholz Bunga	2024 Sydney	01:46:37

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