Dive into this athlete’s performance at 2024 Köln 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.
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 Grauvogl Alexandra'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 Grauvogl Alexandra'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 Grauvogl Alexandra'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 Grauvogl Alexandra'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
04:42.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Alexandra Grauvogl showcased a commendable performance in the 2024 Köln HYROX race, positioning in the top 52% of all athletes and top 56% within her age group. Notably, her strengths lie in the strength-based exercises, evidenced by her exceptional performance in the Sled Push, Sled Pull, and Burpees Broad Jump segments, where she significantly outpaced the average competitor. Conversely, her total running time was slightly slower than the average, indicating a potential area for improvement. Alexandra's pacing at the beginning of the race was notably slower, as seen in Running 1, but she managed to gain momentum in subsequent running segments. This suggests a potential strategy of conserving energy initially, yet it might also indicate room for a more aggressive start. Her performance aligns more closely with a hybrid athlete profile, demonstrating proficiency in both strength and endurance but with a noticeable edge in strength exercises.
Segments to Improve:
Total Running Time: Alexandra's total running time was slower than average, indicating a need to enhance her endurance and pace. Focused training on interval runs, incorporating both short sprints and longer, steady-state runs, could improve her speed and endurance. Specific workouts like 400m repeats for speed and 5km tempo runs for endurance can help. Additionally, incorporating plyometric exercises such as box jumps and jump squats can improve her explosive power, beneficial for both running and transitions.
Roxzone: The slower Roxzone time suggests that Alexandra could benefit from optimizing her transition times between exercises. Practicing quick transitions in training, focusing on reducing rest times and efficiently moving from one exercise to the next, can help. Circuit training that mimics the race format could be particularly effective in improving this aspect.
Sandbag Lunges: Although Alexandra showed strength in other areas, the slower time in Sandbag Lunges indicates a need for targeted lower body and core strengthening. Incorporating lunges with varying weights, step-ups, and weighted squats into her routine could enhance her performance. Emphasis on form and endurance with these exercises can directly translate to better Sandbag Lunge times.
Wall Balls: A slight delay in the Wall Balls segment compared to the average suggests Alexandra could benefit from focusing on her explosive strength and coordination. Exercises such as thrusters, medicine ball slams, and practicing Wall Balls with a focus on form and rhythm can help improve her efficiency and speed in this segment.
Race Strategies:
Start Stronger: Given Alexandra's ability to improve her pacing as the race progresses, experimenting with a slightly more aggressive start could benefit her overall time. Adjusting her initial pacing strategy to push a bit harder in the first running segments without overexerting could set a better pace for the rest of the race.
Optimize Transitions: Focusing on minimizing rest times and practicing efficient transitions between exercises can shave crucial seconds off her Roxzone time. This could involve setting up mock transition areas in training to simulate race conditions.
Endurance and Strength Balance: A balanced focus on both endurance and strength training will be essential. Tailoring her training to address her slightly weaker running performance while maintaining her strength advantage can make her a more well-rounded athlete. This could mean dedicating specific days to focused run training and other days to strength circuits that mimic race conditions.
Mental Preparation: Mental resilience and strategy play a crucial role in optimizing performance. Practicing visualization techniques and strategic race planning can help Alexandra maintain focus and determination throughout the race, particularly in segments where she has room for improvement.
By addressing these targeted areas for improvement with specific training strategies and incorporating effective race strategies, Alexandra has the potential to significantly enhance her performance in future HYROX races.
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