Sandra Honegger, Esther Frozza Hyrox Result

Dive into this athlete’s performance at 2024 Frankfurt 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.

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Performance Highlights

SUI Flag Sandra Honegger SUI Flag Esther Frozza Women 50-59 #165029 01:39:55 18th in AG | Top 75.0% 690th | Top 88.3%
-03:44
54:04
Run Total
-00:28
06:45
Avg. Lap
+00:07
06:23
Best Lap
+04:03
37:02
Workout Total
+00:30
04:37
Avg. Workout
-00:16
08:53
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 Doubles 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 1000 athletes with similar finish time in Hyrox Doubles 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 1000 athletes with similar finish time in Hyrox Doubles Women

Fast, slow, or steady?

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.

Based on 1000 athletes with similar finish time in Hyrox Doubles 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 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 Doubles 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 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 performance we identified a possible improvement of 05:40. Check the detail of the improvement plan below.

01:48 Potential Improvement 31.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Women
Splits Potential Improvement Focus During Training
Wall Balls 01:48 (From 06:07 to 04:19) 31.8%
Sandbag Lunges 01:30 (From 05:48 to 04:18) 26.5%
BBJ 01:06 (From 06:02 to 04:56) 19.4%
Ski Erg 00:54 (From 05:52 to 04:58) 15.9%
Rowing 00:22 (From 05:49 to 05:27) 6.5%
Sled Push 00:00 (From 01:44 to 01:44) 0.0%
Sled Pull 00:00 (From 03:58 to 03:58) 0.0%
Farmers Carry 00:00 (From 01:42 to 01:42) 0.0%
Run Total 00:00 (From 54:04 to 54:04) 0.0%

Splits Time

Sandra Honegger, Esther Frozza Perfect Race
Splits Total Average Total
Running 1 06:03 00:00 06:20 -00:17 00:00 +00:00
Ski Erg 05:52 06:03 04:56 +00:56 06:20 -00:17
Running 2 06:23 11:55 06:49 -00:26 11:16 +00:39
Sled Push 01:44 18:18 02:01 -00:17 18:05 +00:13
Running 3 06:44 20:02 07:11 -00:27 20:06 -00:04
Sled Pull 03:58 26:46 04:50 -00:52 27:17 -00:31
Running 4 06:43 30:44 07:14 -00:31 32:07 -01:23
Burpees Broad Jump 06:02 37:27 05:13 +00:49 39:21 -01:54
Running 5 07:00 43:29 07:31 -00:31 44:34 -01:05
Rowing 05:49 50:29 05:27 +00:22 52:05 -01:36
Running 6 06:46 56:18 07:25 -00:39 57:32 -01:14
Farmers Carry 01:42 01:03:04 02:02 -00:20 01:04:57 -01:53
Running 7 06:53 01:04:46 07:23 -00:30 01:06:59 -02:13
Sandbag Lunges 05:48 01:11:39 04:19 +01:29 01:14:22 -02:43
Running 8 07:34 01:17:27 07:54 -00:20 01:18:41 -01:14
Wall Balls 06:07 01:25:01 04:11 +01:56 01:26:35 -01:34
Roxzone 08:53 01:39:55 09:09 -00:16 01:39:55
Based on 1000 athletes with similar finish time in Hyrox Doubles Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Sandra and Esther, you both rocked the Frankfurt Hyrox event! Finishing with a time of 01:39:55, you placed in the top 88% overall and 75% in your age group—solid work! Your total running time of 00:54:04 shows that you both have a strong runner profile, clocking in 3:44 faster than average. This indicates that your running endurance is a significant strength, allowing you to maintain a good pace throughout the race. However, be cautious about your pacing; the first running segment was a bit fast, which might have contributed to some slower segments later on. Remember, it’s about pacing yourself to finish strong, not just sprinting out of the gate! 💪

Segments to Improve:

Now, let's dive into the segments where you can sharpen your skills and improve your times:

  • Wall Balls (00:06:07) - This segment was 1:58 slower than average. Focus on your form and rhythm. Aim for a consistent squat depth and a smooth transition from the squat to the throw. Try 3 sets of 15-20 reps with a light medicine ball to build up your coordination and explosiveness. Incorporate a 10-minute EMOM (Every Minute on the Minute) workout, alternating between wall balls and air squats to enhance endurance.
  • Sandbag Lunges (00:05:48) - Here, you were 1:28 slower than average. Work on your lunging technique; ensure your front knee does not extend past your toes. You can improve this by practicing with lighter weights, focusing on tempo. Consider adding a lunge variation with a twist (hold a weight overhead) to engage your core and improve stability.
  • Burpees Broad Jump (00:06:02) - This was 48 seconds slower than average. Try breaking this segment down by practicing burpees separately and then integrating the broad jump. Set a timer for 10 minutes, doing 10 burpees followed by a broad jump for distance. Focus on maintaining speed and fluidity to reduce your overall time.
  • Ski Erg (00:05:52) - Being 56 seconds slower than average, this segment needs attention. Ensure you’re using your legs effectively; the motion should feel like a squat with a pull. Incorporate ski erg intervals into your training—try 5x500m with 2 minutes of rest in between, focusing on form and power output.
  • Rowing (00:05:49) - While only 21 seconds slower than average, improving here can significantly impact your overall performance. Work on your stroke rate and power output. Aim for interval rowing sessions, like 4x500m with a 1-minute rest, focusing on pacing and breathing.
Race Strategies:

For your next competition, here are some strategies to implement:

  • Pacing: Start strong but not too strong. Aim to keep your heart rate in a manageable zone, especially in the first two running segments. Your body will thank you in the latter part of the race!
  • Transition Efficiency: Your roxzone time of 00:08:53 was 14 seconds faster than average, which is great! Keep practicing smooth transitions between exercises. Set up mock races where you focus on transitioning quickly between movements to simulate race conditions.
  • Hydration & Nutrition: It’s crucial to fuel your body properly before and during the race. Experiment with your pre-race meal and in-race nutrition during your training to discover what works best for you.
  • Mental Resilience: Remember, as David Goggins says, “You are stopping you, you are giving up instead of getting hard.” Embrace the discomfort during tough segments and push through—your mind can be your strongest ally!
Conclusion:

So, Sandra and Esther, you've shown incredible potential with your performance in Frankfurt! With a few tweaks in your training and strategy, you can turn those slower segments into your strengths. Remember, it’s not about being better than anyone else; it’s about being better than your previous self. Keep grinding, embrace the process, and let’s crush the next race! 💥🏆

And hey, if anyone asks why you're so dedicated, just tell them, “I don’t run from my problems; I just run faster!” Keep up the hard work, ladies! You've got this! 💪

Always here to support your journey,

The Rox-Coach

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Other Results from this athlete
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