Knorr Ronja Hyrox Result

Dive into this athlete’s performance at 2024 Stuttgart 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 574 similar athletes.

Performance Highlights

GER GER Flag Women 16-24 #182030 01:49:13 37th in AG | Top 80.4% 298th | Top 82.8%
-04:57
49:57
Run Total
-00:35
06:15
Avg. Lap
-00:02
05:48
Best Lap
+04:39
50:05
Workout Total
+00:35
06:15
Avg. Workout
+00:10
09:14
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

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 574 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 574 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Knorr Ronja'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 Knorr Ronja'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 574 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 Knorr Ronja'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 Knorr Ronja'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 07:24. Check the detail of the improvement plan below.

03:06 Potential Improvement 41.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 03:06 11:03 to 07:57 41.9%
Wall Balls 02:52 09:23 to 06:31 38.7%
Sandbag Lunges 01:26 07:24 to 05:58 19.4%
Ski Erg 00:00 05:05 to 05:05 0.0%
Sled Push 00:00 03:04 to 03:04 0.0%
Sled Pull 00:00 06:10 to 06:10 0.0%
Rowing 00:00 05:34 to 05:34 0.0%
Farmers Carry 00:00 02:22 to 02:22 0.0%
Run Total 00:00 49:57 to 49:57 0.0%

Splits Time

Knorr Ronja Perfect Race
Splits Total Average Total
Running 1 06:15 00:00 05:44 +00:31 00:00 +00:00
Ski Erg 05:05 06:15 05:28 -00:23 05:44 +00:31
Running 2 05:48 11:20 06:24 -00:36 11:12 +00:08
Sled Push 03:04 17:08 03:18 -00:14 17:36 -00:28
Running 3 06:06 20:12 06:49 -00:43 20:54 -00:42
Sled Pull 06:10 26:18 07:07 -00:57 27:43 -01:25
Running 4 06:07 32:28 06:52 -00:45 34:50 -02:22
Burpees Broad Jump 11:03 38:35 08:16 +02:47 41:42 -03:07
Running 5 06:25 49:38 07:09 -00:44 49:58 -00:20
Rowing 05:34 56:03 05:48 -00:14 57:07 -01:04
Running 6 06:07 01:01:37 06:57 -00:50 01:02:55 -01:18
Farmers Carry 02:22 01:07:44 02:38 -00:16 01:09:52 -02:08
Running 7 05:58 01:10:06 06:59 -01:01 01:12:30 -02:24
Sandbag Lunges 07:24 01:16:04 06:12 +01:12 01:19:29 -03:25
Running 8 07:15 01:23:28 07:49 -00:34 01:25:41 -02:13
Wall Balls 09:23 01:30:43 06:39 +02:44 01:33:30 -02:47
Roxzone 09:14 01:49:13 09:04 +00:10 01:49:13
Based on 574 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Ronja Knorr delivered a commendable performance at the 2024 Stuttgart Hyrox race, securing an overall rank of 298, placing her in the top 26% of all athletes. Notably, her total running time of 00:49:57 was significantly faster than the average, indicating a strong running profile. Her pacing strategy was effective, particularly in the middle segments, where she consistently ran faster than the average. However, the initial segment was slightly slower, suggesting a potential need to enhance her warm-up or initial pacing strategy. Overall, Ronja demonstrates a robust runner profile but could benefit from additional strength training to improve her performance in strength-intensive segments.

Segments to Improve

  • Wall Balls: Ronja's time was 03:27 slower than average, highlighting a need for improved technique and endurance in this segment.
    • Technique Drill: Focus on proper squat form—maintain a neutral spine, engage the core, and ensure full range of motion.
    • Strength Training: Integrate thrusters and overhead presses into her routine to boost shoulder and leg strength.
    • Endurance Drill: Perform high-rep wall ball sets with progressive overload to build muscular endurance.
  • Burpees Broad Jump: At 02:55 slower than average, this segment requires focus on explosive power and agility.
    • Plyometric Exercises: Incorporate box jumps and broad jumps to enhance explosive strength.
    • Form Correction: Work on efficient transition from burpee to jump, minimizing downtime.
  • Sandbag Lunges: Ronja was 01:09 slower than average here, indicating a need to improve leg strength and stability.
    • Strength Training: Implement weighted lunges and step-ups to build leg power.
    • Balance and Stability: Use balance boards or single-leg exercises to enhance stability.
  • Roxzone: The transition time was 00:18 slower than average. Improving overall fitness and transition efficiency will be beneficial.
    • Transition Drills: Practice smooth transitions between exercises; time each transition to track improvement.
    • High-Intensity Interval Training (HIIT): Incorporate HIIT workouts to boost overall cardiovascular fitness and speed up recovery times.

Race Strategies

  • Start with a Steady Pace: Given the slower start, consider adopting a more aggressive yet controlled pace in the initial running segment to avoid falling behind early.
  • Optimize Transitions: Focus on reducing time in the Roxzone by planning transitions meticulously and practicing them in training.
  • Fuel and Hydration: Ensure proper nutrition and hydration strategies are in place before and during the race to maintain energy levels across all segments.
  • Mental Focus: Develop mental resilience techniques to sustain performance levels during challenging segments, especially towards the end of the race.

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
Similar Athletes
Woods Grace 2024 Dublin 01:49:34
Jakli Tamara 2019 Wien 01:49:01
Tello Perez Dany 2024 Ciudad de Mexico 01:49:40
Patterson Kayla 2023 Dallas 01:49:12
Ascott Stephanie 2023 Birmingham 01:49:23
Proudman Katy 2024 Manchester 01:49:20
Smith Cheryl 2022 Los Angeles 01:48:45
Skibiñska Anna 2023 Barcelona 01:49:36
Tinnaratsakulchai Narintra 2024 Hong Kong 01:49:12
Reed Kimberly 2022 Chicago 01:48:50

Measure Your Performance Against Top Athletes

Other Results from this athlete
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