Mller Sandra Hyrox Result

Dive into this athlete’s performance at 2023 Hannover 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 Flag Mller Sandra Women 45-49 #154024 01:29:44 9th in AG | Top 69.2% 100th | Top 58.1%
-01:45
44:13
Run Total
-00:12
05:32
Avg. Lap
+00:10
05:14
Best Lap
+00:55
37:50
Workout Total
+00:07
04:43
Avg. Workout
+00:52
07:45
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

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

Based on 1000 athletes with similar finish time in Hyrox Women

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Women

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 1000 athletes with similar finish time in Hyrox Women

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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 his 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 03:21. Check the detail of the improvement plan below.

02:00 Potential Improvement 59.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Focus During Training
BBJ 02:00 (From 07:45 to 05:45) 59.7%
Sandbag Lunges 00:55 (From 05:29 to 04:34) 27.4%
Sled Push 00:18 (From 02:51 to 02:33) 9.0%
Sled Pull 00:08 (From 05:29 to 05:21) 4.0%
Ski Erg 00:00 (From 04:57 to 04:57) 0.0%
Rowing 00:00 (From 04:57 to 04:57) 0.0%
Farmers Carry 00:00 (From 01:56 to 01:56) 0.0%
Wall Balls 00:00 (From 04:26 to 04:26) 0.0%
Run Total 00:00 (From 44:13 to 44:13) 0.0%

Splits Time

Mller Sandra Perfect Race
Splits Total Average Total
Running 1 05:26 00:00 05:08 +00:18 00:00 +00:00
Ski Erg 04:57 05:26 05:07 -00:10 05:08 +00:18
Running 2 05:14 10:23 05:28 -00:14 10:15 +00:08
Sled Push 02:51 15:37 02:45 +00:06 15:43 -00:06
Running 3 05:29 18:28 05:46 -00:17 18:28 +00:00
Sled Pull 05:29 23:57 05:45 -00:16 24:14 -00:17
Running 4 05:22 29:26 05:48 -00:26 29:59 -00:33
Burpees Broad Jump 07:45 34:48 06:05 +01:40 35:47 -00:59
Running 5 06:05 42:33 05:56 +00:09 41:52 +00:41
Rowing 04:57 48:38 05:22 -00:25 47:48 +00:50
Running 6 05:20 53:35 05:49 -00:29 53:10 +00:25
Farmers Carry 01:56 58:55 02:15 -00:19 58:59 -00:04
Running 7 05:25 01:00:51 05:48 -00:23 01:01:14 -00:23
Sandbag Lunges 05:29 01:06:16 04:44 +00:45 01:07:02 -00:46
Running 8 05:55 01:11:45 06:13 -00:18 01:11:46 -00:01
Wall Balls 04:26 01:17:40 04:52 -00:26 01:17:59 -00:19
Roxzone 07:45 01:29:44 06:53 +00:52 01:29:44
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Sandra Mller performed well in the 2023 Hannover HYROX race, finishing in the top 18% overall and the top 21% in her age group (45-49).
- Her overall time of 01:29:44 was commendable, especially considering her age group and the total number of participants.
- Sandra's total running time of 00:44:13 was 15 seconds faster than the average, indicating that she has a good running profile and should focus on maintaining and improving her running performance.
- Her best running lap was 00:05:14, showcasing her ability to maintain a strong pace throughout the race.

Segments to Improve


1. Burpees Broad Jump: Sandra's time of 00:07:45 for this segment was 01:59 slower than the average. To improve this, she should focus on increasing her explosive power and endurance.
- Exercises: Incorporate plyometric exercises like box jumps and squat jumps to improve power and explosiveness.
- Technique: Focus on maintaining proper form during burpees and broad jumps to maximize efficiency and minimize energy expenditure.

2. Roxzone: Sandra's time of 00:07:45 for this segment was 01:06 slower than the average. To improve this, she should work on improving her overall fitness and reducing transition time.
- Exercises: Include interval training and circuit training to improve cardiovascular endurance and overall fitness.
- Technique: Practice smooth and efficient transitions between exercises to minimize time spent in the Roxzone.

3. Sandbag Lunges: Sandra's time of 00:05:29 for this segment was 00:44 slower than the average. To improve this, she should focus on building strength and endurance in her lower body.
- Exercises: Incorporate exercises like squats, lunges, and deadlifts to strengthen the muscles used in sandbag lunges.
- Technique: Focus on maintaining proper form, including an upright posture and full range of motion during lunges.

4. Running 1: Sandra's time of 00:05:26 for this segment was 00:30 slower than the average. To improve this, she should work on increasing her running speed and endurance.
- Exercises: Incorporate interval training, hill sprints, and tempo runs to improve running speed and endurance.
- Technique: Focus on maintaining proper running form, including a tall posture, relaxed arms, and efficient stride.

5. Best Lap: Sandra's time of 00:05:14 for her best running lap was impressive. To further improve her running performance, she should continue incorporating speed and endurance training into her routine.

Strategies


- Pacing: Sandra should focus on maintaining a consistent pace throughout the race, avoiding starting too fast and risking burnout later on.
- Nutrition and Hydration: Ensure proper fueling and hydration before and during the race to maintain energy levels and prevent fatigue.
- Mental Preparation: Practice mental strategies such as positive self-talk and visualization to stay focused and motivated during the race.
- Transition Efficiency: Work on practicing smooth and quick transitions between exercises to minimize time spent in the Roxzone.
- Strength Training: Continue incorporating strength training exercises to improve overall strength, power, and endurance, which will benefit performance in all segments of the race.

Similar Athletes
Gonsiorek Savannah 2024 Toronto 01:29:51
Hommes Katrin 2018 Hamburg 01:29:31
Counsel Kellie 2023 Hong Kong 01:29:27
Ewing Grace 2024 Dublin 01:30:03
Naskret Dorota 2023 Warschau 01:30:11
Orvis Emma 2024 Birmingham 01:29:26
Romero Romero Rocio 2023 Malaga 01:29:41
Monks Sarah 2023 Birmingham 01:29:50
Schäffner Nicole 2022 München 01:29:49
Gonthier Pauline 2024 Marseille 01:29:21

Measure Your Performance Against Top Athletes

Other Results from this athlete
No other results found for this athlete.

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download
Instagram Story Example