Dive into this athlete’s performance at 2024 Stockholm 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
419 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
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 419 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 419 athletes with similar finish time in Hyrox Women
Fast, slow, or steady?
Here’s the full breakdown of Lok Vanessa's 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 Lok Vanessa hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 419 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 Lok Vanessa’s 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 Lok Vanessa'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
11:17.
Check the detail of the improvement plan below.
Based on 419 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Vanessa, you crushed it out there at the 2024 Stockholm Hyrox event! Finishing in 1:52:37 and placing 556th overall puts you in the top 85% of a strong field, which is a commendable achievement. Your total running time of 48:13 is an impressive 8:02 faster than the average—this clearly showcases your strengths as a runner! 🏃♀️💨 You’ve got that runner's profile down, and it’s evident that your cardiovascular endurance is a key asset in your Hyrox game.
However, pacing is crucial in a race like this, and while you kicked things off with a fast 5:01 in the first running segment, your subsequent running laps saw a slight dip. Balancing your speed and strength is where you’ll find your edge. You’ve got the potential to push your limits further, especially in those strength-focused segments. Remember, “The only way to grow is to push yourself past your limits.” – David Goggins.
Segments to Improve:
Now let's tackle the segments where there's room for improvement.
Wall Balls (13:12, 6:16 slower than average): This segment was particularly challenging for you. To enhance your performance, focus on your squat form and ensure you’re using your legs to generate power rather than relying solely on your arms. Try doing sets of wall balls in intervals; for example, 20 seconds of work followed by 10 seconds of rest, aiming for 8-10 rounds. Incorporate strength training for your legs, like squats and lunges, to build endurance.
Sled Pull (11:19, 4:01 slower than average): This is a heavy hitter for many athletes, and it looks like it slowed you down significantly. To improve here, include specific sled pull drills in your training. Start with lighter weights and focus on your form—keep your body low and pull with your legs and core. Gradually increase the weight as you get stronger. Additionally, practice transitioning from the sled pull directly into a run to simulate race conditions. This will help you adjust your body for a quicker transition.
Ski Erg (6:17, 0:46 slower than average): Your performance on the Ski Erg was slower than expected. To boost your efficiency, focus on your technique. Make sure you engage your core and use your legs in the drive phase. Incorporate interval training on the Ski Erg; alternate between 1-minute high-intensity pulls followed by 1 minute of rest, repeating this for 10 rounds. This will build your strength and improve your cardiovascular capacity on the machine.
Race Strategies:
During your next race, consider implementing these strategies:
Pacing: Start strong but not too strong! Aiming for a consistent pace throughout the race will help prevent burnout in the latter segments. Try to maintain a pace that allows you to keep a bit in the tank for the final push.
Transition Efficiency: Your roxzone time of 10:15 shows potential for improvement. Practice transitioning quickly between exercises during your training sessions. Set a stopwatch and aim to cut down your transition times by practicing quick changes, like going from a sled pull into a run.
Stay Hydrated and Fuelled: Don't underestimate the power of hydration and nutrition before, during, and after the race. Keep your energy levels up with proper fueling strategies, especially with carbohydrates, to maintain your endurance levels.
Conclusion:
Vanessa, you’ve got the foundations of a fantastic Hyrox athlete. Your running speed sets you apart, and with focused training on your strength segments, you’ll find that sweet spot between speed and power. Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” – Rocky Balboa. Keep grinding, keep pushing, and let’s turn those weaknesses into strengths! You’ve got this! 💪💥
Now go out there and show them what you’re made of! And remember, the only bad workout is the one you didn’t do!
Stay strong, stay motivated, and let’s crush the next one together. I’m Rox-Coach, and I’m here to help you unleash your potential!