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 06:24. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 01:28 (From 06:54 to 05:26) | 22.9% |
| Sled Push | 01:14 (From 03:40 to 02:26) | 19.3% |
| Sled Pull | 01:14 (From 06:21 to 05:07) | 19.3% |
| Wall Balls | 00:53 (From 05:06 to 04:13) | 13.8% |
| Sandbag Lunges | 00:48 (From 05:10 to 04:22) | 12.5% |
| Ski Erg | 00:33 (From 05:30 to 04:57) | 8.6% |
| Rowing | 00:11 (From 05:23 to 05:12) | 2.9% |
| Farmers Carry | 00:03 (From 02:06 to 02:03) | 0.8% |
| Run Total | 00:00 (From 42:32 to 42:32) | 0.0% |
| Groner Anja | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:47 | 00:00 | 05:02 -00:15 | 00:00 +00:00 |
| Ski Erg | 05:30 | 04:47 | 05:03 +00:27 | 05:02 -00:15 |
| Running 2 | 05:10 | 10:17 | 05:18 -00:08 | 10:05 +00:12 |
| Sled Push | 03:40 | 15:27 | 02:38 +01:02 | 15:23 +00:04 |
| Running 3 | 05:16 | 19:07 | 05:36 -00:20 | 18:01 +01:06 |
| Sled Pull | 06:21 | 24:23 | 05:30 +00:51 | 23:37 +00:46 |
| Running 4 | 05:23 | 30:44 | 05:38 -00:15 | 29:07 +01:37 |
| Burpees Broad Jump | 06:54 | 36:07 | 05:46 +01:08 | 34:45 +01:22 |
| Running 5 | 05:25 | 43:01 | 05:46 -00:21 | 40:31 +02:30 |
| Rowing | 05:23 | 48:26 | 05:18 +00:05 | 46:17 +02:09 |
| Running 6 | 05:22 | 53:49 | 05:40 -00:18 | 51:35 +02:14 |
| Farmers Carry | 02:06 | 59:11 | 02:11 -00:05 | 57:15 +01:56 |
| Running 7 | 05:16 | 01:01:17 | 05:38 -00:22 | 59:26 +01:51 |
| Sandbag Lunges | 05:10 | 01:06:33 | 04:34 +00:36 | 01:05:04 +01:29 |
| Running 8 | 05:55 | 01:11:43 | 06:02 -00:07 | 01:09:38 +02:05 |
| Wall Balls | 05:06 | 01:17:38 | 04:45 +00:21 | 01:15:40 +01:58 |
| Roxzone | 04:20 | 01:26:58 | 06:33 -02:13 | 01:26:58 |
Anja's best running lap was completed in 00:04:47, which was 3 seconds faster than the average. This indicates that she excels in running and has good pacing during the race.
To improve performance in the Burpees Broad Jump segment, Anja should focus on increasing her speed and efficiency in performing the burpees. Incorporating high-intensity interval training (HIIT) workouts that include burpees can help improve her cardiorespiratory fitness and muscular endurance. Additionally, practicing explosive jumps during her training can enhance her power and agility.
For the Sled Push segment, Anja should work on improving her strength and power. Incorporating exercises like squats, deadlifts, and lunges into her training routine can help build the necessary leg and core strength required for pushing the sled. Anja should also focus on maintaining a low center of gravity and using her legs to generate force during the sled push.
To improve performance in the Sandbag Lunges segment, Anja should focus on developing her lower body strength and stability. Exercises such as weighted lunges, Bulgarian split squats, and step-ups can help strengthen the muscles used during lunges. Additionally, incorporating core stability exercises like planks and side planks can help improve balance and control during the lunges.
In the Sled Pull segment, Anja should work on improving her pulling strength and technique. Exercises like rows, pull-ups, and lat pulldowns can help strengthen the back and arm muscles used during the sled pull. Additionally, practicing proper technique, including maintaining a slight forward lean and engaging the core, can help improve efficiency during the pull.
For the Ski Erg segment, Anja should focus on improving her cardiovascular endurance and technique. Incorporating interval training on the Ski Erg into her workouts can help improve her anaerobic capacity and overall fitness. Anja should also focus on maintaining a smooth and efficient technique, using her legs and arms in a coordinated manner.
To improve performance in the Wall Balls segment, Anja should work on developing her lower body and upper body strength. Exercises like squats, lunges, and shoulder presses can help build the necessary leg and shoulder strength for wall balls. Anja should also focus on improving her coordination and accuracy in hitting the target consistently.
By incorporating these strategies and focusing on targeted improvements in the identified segments, Anja Groner can further enhance her performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Wassink Eefje | 2024 Rotterdam | 01:27:25 | |
| Philipp Janna | 2020 Karlsruhe | 01:27:16 | |
| Roignant Nolwenn | 2024 Marseille | 01:27:22 | |
| Panannangan Jeane Anata | 2024 Singapore | 01:27:05 | |
| Sandoval Talamantes Tannia Asereth | 2024 Ciudad de Mexico | 01:27:18 | |
| Carroll Nuala | 2024 Dublin | 01:27:01 | |
| Lenz Lucie | 2024 Hamburg | 01:26:46 | |
| Scheuer Johanna | 2019 Hamburg | 01:26:50 | |
| Krüger Christin | 2018 Leipzig | 01:27:07 | |
| Long Sarah | 2024 London | 01:26:40 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Frankfurt Groner Anja | 01:19:55 | |
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Groner Anja
