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 1000 similar athletes.
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!
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.
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.
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.
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.
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 05:25. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:25 (From 51:47 to 48:22) | 63.1% |
| BBJ | 01:20 (From 07:59 to 06:39) | 24.6% |
| Wall Balls | 00:17 (From 05:35 to 05:18) | 5.2% |
| Sled Push | 00:12 (From 03:04 to 02:52) | 3.7% |
| Sandbag Lunges | 00:11 (From 05:19 to 05:08) | 3.4% |
| Ski Erg | 00:00 (From 05:00 to 05:00) | 0.0% |
| Sled Pull | 00:00 (From 05:48 to 05:48) | 0.0% |
| Rowing | 00:00 (From 05:20 to 05:20) | 0.0% |
| Farmers Carry | 00:00 (From 02:05 to 02:05) | 0.0% |
| Wagenaar Elizabeth | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:09 | 00:00 | 05:27 -00:18 | 00:00 +00:00 |
| Ski Erg | 05:00 | 05:09 | 05:16 -00:16 | 05:27 -00:18 |
| Running 2 | 05:54 | 10:09 | 05:51 +00:03 | 10:43 -00:34 |
| Sled Push | 03:04 | 16:03 | 02:59 +00:05 | 16:34 -00:31 |
| Running 3 | 06:17 | 19:07 | 06:11 +00:06 | 19:33 -00:26 |
| Sled Pull | 05:48 | 25:24 | 06:18 -00:30 | 25:44 -00:20 |
| Running 4 | 06:39 | 31:12 | 06:13 +00:26 | 32:02 -00:50 |
| Burpees Broad Jump | 07:59 | 37:51 | 06:56 +01:03 | 38:15 -00:24 |
| Running 5 | 06:38 | 45:50 | 06:24 +00:14 | 45:11 +00:39 |
| Rowing | 05:20 | 52:28 | 05:34 -00:14 | 51:35 +00:53 |
| Running 6 | 06:31 | 57:48 | 06:16 +00:15 | 57:09 +00:39 |
| Farmers Carry | 02:05 | 01:04:19 | 02:25 -00:20 | 01:03:25 +00:54 |
| Running 7 | 06:49 | 01:06:24 | 06:14 +00:35 | 01:05:50 +00:34 |
| Sandbag Lunges | 05:19 | 01:13:13 | 05:20 -00:01 | 01:12:04 +01:09 |
| Running 8 | 07:54 | 01:18:32 | 06:49 +01:05 | 01:17:24 +01:08 |
| Wall Balls | 05:35 | 01:26:26 | 05:40 -00:05 | 01:24:13 +02:13 |
| Roxzone | 05:49 | 01:37:42 | 07:49 -02:00 | 01:37:42 |
To improve the Run Total segment, Elizabeth should work on improving her overall fitness and transition time. By incorporating interval training, high-intensity interval training (HIIT), and endurance runs into her training routine, she can enhance her running speed and stamina. Additionally, practicing quick transitions between exercises during training sessions will help her improve her overall race efficiency.
For the Burpees Broad Jump segment, Elizabeth should focus on both strength and agility training. Incorporating exercises such as squat jumps, burpees, and broad jumps into her training routine will help improve her explosive power and agility. Additionally, practicing efficient form and technique for the broad jump will help her cover more ground with each jump, saving valuable time during the race.
To improve her performance in the Running 8, Running 7, Running 4, Running 5, and Running 6 segments, Elizabeth should prioritize her running training. Incorporating interval training, tempo runs, and hill sprints into her training routine will help improve her running speed and endurance. Additionally, focusing on proper running form and technique, such as maintaining a consistent stride length and cadence, will contribute to overall efficiency and speed.
In the Wall Balls segment, Elizabeth should work on improving her upper body strength and endurance. Incorporating exercises such as wall ball throws, push-ups, and shoulder presses into her training routine will help improve her strength for this specific movement. Additionally, practicing efficient form and technique for wall balls, such as proper squat depth and accurate ball throws, will contribute to improved performance.
Elizabeth should also prioritize efficient transitions between exercises during the race. Practicing quick and smooth transitions during training sessions will help her save valuable time and energy during the race. She should aim to minimize the time spent in the roxzone by improving her overall fitness and transition speed.
Lastly, Elizabeth should maintain a positive mindset throughout the race. Mental resilience and focus can greatly impact performance. Setting small goals for each segment and staying motivated will help her push through challenging moments and finish strong.
Overall, Elizabeth Wagenaar has shown great potential in the HYROX race. By focusing on improving her running performance, specifically in the identified segments, and implementing strategic race strategies, she can continue to enhance her performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Sleven Kathleen | 2022 Essen | 01:37:50 | |
| Moore Elle | 2024 Amsterdam | 01:37:38 | |
| Cerecedo Thania | 2024 Ciudad de Mexico | 01:37:24 | |
| Mccabe Michelle | 2022 New York | 01:37:58 | |
| Mller Liane | 2023 Hamburg | 01:38:07 | |
| Polimino Alexis | 2024 Chicago Navy Pier | 01:38:08 | |
| Bottone Annalisa | 2022 Hong Kong | 01:37:25 | |
| Hargas Lynda | 2024 Paris | 01:38:01 | |
| Mcdermott Grace | 2024 Malaga | 01:37:36 | |
| Persson Rebecca | 2024 Stockholm | 01:37:49 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Dallas Wagenaar Elizabeth | 01:31:54 | |
| 2023 Chicago - North American Open Championship Wagenaar Elizabeth | 01:29:06 | |
| 2022 Chicago Wagenaar Elizabeth | 01:30:12 | |
| 2024 Fort Lauderdale Wagenaar Elizabeth | 01:37:44 | |
| 2024 Chicago Navy Pier Stechschulte Joshua, Wagenaar Elizabeth | 01:31:37 | |
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Wagenaar Elizabeth
