Season 24/25 2024 Cape Town (511) HYROX (394) Women (147) DönneckeKiel Tanja

DönneckeKiel Tanja Hyrox Result

Dive into this athlete’s performance at 2024 Cape Town 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.

Performance Highlights

GER GER Flag Women 55-59 #160008 01:32:32 4th in AG | Top 80.0% 71st | Top 48.3%
+00:11
47:13
Run Total
+00:02
05:54
Avg. Lap
+00:32
05:41
Best Lap
-01:05
37:13
Workout Total
-00:08
04:39
Avg. Workout
+00:57
08:10
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 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 DönneckeKiel Tanja'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 DönneckeKiel Tanja'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 DönneckeKiel Tanja'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 DönneckeKiel Tanja'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 02:55. Check the detail of the improvement plan below.

01:14 Potential Improvement 42.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 01:14 05:58 to 04:44 42.3%
Run Total 01:00 47:13 to 46:13 34.3%
Burpees Broad Jump 00:30 06:34 to 06:04 17.1%
Farmers Carry 00:09 02:20 to 02:11 5.1%
Sandbag Lunges 00:02 04:47 to 04:45 1.1%
Ski Erg 00:00 05:01 to 05:01 0.0%
Sled Push 00:00 02:09 to 02:09 0.0%
Sled Pull 00:00 05:19 to 05:19 0.0%
Rowing 00:00 05:05 to 05:05 0.0%

Splits Time

DönneckeKiel Tanja Perfect Race
Splits Total Average Total
Running 1 05:54 00:00 05:15 +00:39 00:00 +00:00
Ski Erg 05:01 05:54 05:10 -00:09 05:15 +00:39
Running 2 05:41 10:55 05:36 +00:05 10:25 +00:30
Sled Push 02:09 16:36 02:48 -00:39 16:01 +00:35
Running 3 05:42 18:45 05:52 -00:10 18:49 -00:04
Sled Pull 05:19 24:27 05:58 -00:39 24:41 -00:14
Running 4 05:49 29:46 05:55 -00:06 30:39 -00:53
Burpees Broad Jump 06:34 35:35 06:24 +00:10 36:34 -00:59
Running 5 05:53 42:09 06:05 -00:12 42:58 -00:49
Rowing 05:05 48:02 05:27 -00:22 49:03 -01:01
Running 6 05:54 53:07 05:57 -00:03 54:30 -01:23
Farmers Carry 02:20 59:01 02:18 +00:02 01:00:27 -01:26
Running 7 05:55 01:01:21 05:55 +00:00 01:02:45 -01:24
Sandbag Lunges 04:47 01:07:16 04:59 -00:12 01:08:40 -01:24
Running 8 06:29 01:12:03 06:26 +00:03 01:13:39 -01:36
Wall Balls 05:58 01:18:32 05:14 +00:44 01:20:05 -01:33
Roxzone 08:10 01:32:32 07:13 +00:57 01:32:32
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Tanja DönneckeKiel delivered a commendable performance at the 2024 Cape Town Hyrox race, ranking 71st overall out of 394 athletes, placing her in the top 18%. In her age group of 55-59, she secured the 4th position. Her overall time was 01:32:32, with a total running time of 00:47:13, which was 00:28 faster than the average, indicating a strong running profile. Her best running lap was achieved at 00:05:41. Despite her strong running capability, she could benefit from improving strength-based exercises and transitions as indicated by her performance in segments like Wall Balls and the Roxzone.

Segments to Improve

  • Roxzone: 00:08:10 (01:07 slower than average)

    The Roxzone time was significantly slower, suggesting the need for better transitions and overall fitness. To improve:

    • Transition Drills: Practice quick transitions between different exercises, focusing on maintaining momentum.
    • High-intensity Circuit Training: Include exercises like burpees, mountain climbers, and shuttle runs to improve cardiovascular endurance and agility.
  • Wall Balls: 00:05:58 (01:15 slower than average)

    This segment was notably slower, indicating a need for enhanced strength and technique. To improve:

    • Wall Ball Technique: Focus on form by practicing with lighter weights, ensuring full squats and explosive upward throws.
    • Strength Training: Incorporate squats, lunges, and core exercises to build power.
    • Endurance Drills: Perform sets of wall balls interspersed with running laps to improve stamina and recovery.
  • Burpees Broad Jump: 00:06:34 (00:15 slower than average)

    Performance here suggests a need for improved explosive power and endurance. To improve:

    • Explosive Plyometrics: Include exercises like box jumps and broad jumps to increase power.
    • Burpee Efficiency: Focus on quick transitions from the ground to jump, maintaining a steady rhythm.

Race Strategies

  • Consistent Pacing: Avoid starting too slow; maintain a steady pace similar to the average times in the initial running segments to reserve energy for later stages.
  • Efficient Transitions: Minimize time spent in the Roxzone by preparing mentally for each transition and practicing fast hand-offs and gear changes.
  • Compromised Running Scenarios: Train under fatigue by simulating race conditions with runs following high-intensity exercises to improve endurance and resilience.
  • Focus on Strength and Endurance Balance: While running is a strength, incorporating more strength training will create a more balanced profile and lead to enhanced performance in strength-based segments.

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
Loh Annabel 2024 Perth 01:32:47
Mccabe Olivia 2024 Glasgow 01:32:59
Fielden Katherine 2024 Copenhagen 01:33:01
Dumaresq Jocelyn 2023 New York 01:32:39
Dinsdale Maddy 2024 Birmingham 01:32:36
Dubois Marine 2023 Karlsruhe 01:32:37
Kitts Swasti 2024 Hong Kong 01:33:02
Bowen Nadia 2023 Anaheim 01:32:10
Engevi Caroline 2022 London 01:32:10
Boddy Amanda 2024 Sports Direct HYROX London 01:32:32

Measure Your Performance Against Top Athletes

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