Season 21/22 2022 Manchester (834) HYROX (684) Women (210) Van Heerden Diana

Van Heerden Diana Hyrox Result

Dive into this athlete’s performance at 2022 Manchester 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 364 similar athletes.

Performance Highlights

GBR GBR Flag Women 35-39 #150023 01:11:07 🥈 in AG | Top 5.1% 8th | Top 3.8%
+02:43
39:52
Run Total
+00:21
04:59
Avg. Lap
+00:15
04:24
Best Lap
-02:26
26:51
Workout Total
-00:18
03:21
Avg. Workout
-00:14
04:29
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 364 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 364 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Van Heerden Diana'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 Van Heerden Diana'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 364 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 Van Heerden Diana'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 Van Heerden Diana'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 04:20. Check the detail of the improvement plan below.

03:01 Potential Improvement 69.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 03:01 39:52 to 36:51 69.6%
Sled Push 00:30 02:19 to 01:49 11.5%
Sled Pull 00:29 04:24 to 03:55 11.2%
Ski Erg 00:16 04:49 to 04:33 6.2%
Farmers Carry 00:04 01:44 to 01:40 1.5%
Burpees Broad Jump 00:00 03:20 to 03:20 0.0%
Rowing 00:00 04:41 to 04:41 0.0%
Sandbag Lunges 00:00 02:59 to 02:59 0.0%
Wall Balls 00:00 02:35 to 02:35 0.0%

Splits Time

Van Heerden Diana Perfect Race
Splits Total Average Total
Running 1 04:24 00:00 04:13 +00:11 00:00 +00:00
Ski Erg 04:49 04:24 04:43 +00:06 04:13 +00:11
Running 2 04:51 09:13 04:29 +00:22 08:56 +00:17
Sled Push 02:19 14:04 02:13 +00:06 13:25 +00:39
Running 3 05:13 16:23 04:41 +00:32 15:38 +00:45
Sled Pull 04:24 21:36 04:21 +00:03 20:19 +01:17
Running 4 05:10 26:00 04:40 +00:30 24:40 +01:20
Burpees Broad Jump 03:20 31:10 04:12 -00:52 29:20 +01:50
Running 5 04:59 34:30 04:47 +00:12 33:32 +00:58
Rowing 04:41 39:29 04:55 -00:14 38:19 +01:10
Running 6 05:07 44:10 04:42 +00:25 43:14 +00:56
Farmers Carry 01:44 49:17 01:49 -00:05 47:56 +01:21
Running 7 04:58 51:01 04:41 +00:17 49:45 +01:16
Sandbag Lunges 02:59 55:59 03:34 -00:35 54:26 +01:33
Running 8 05:12 58:58 04:54 +00:18 58:00 +00:58
Wall Balls 02:35 01:04:10 03:30 -00:55 01:02:54 +01:16
Roxzone 04:29 01:11:07 04:43 -00:14 01:11:07
Based on 364 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Diana Van Heerden had an impressive performance in the 2022 Manchester Hyrox race, finishing in the top 1% of 684 athletes overall and in her age group. Her overall time of 01:11:07 showcases her dedication and hard work in training.

In terms of pacing, it is important to note that Diana's total running time of 00:39:52 was 03:58 slower than the average. This indicates that she may have rested more or took more time during the transition zones, also known as the roxzone. To improve this segment, Diana should focus on improving her overall fitness and reducing her transition time.

Additionally, Diana's total running time was slower than average, indicating that she may benefit from more training in the running aspect. It would be beneficial for her to incorporate more running-specific workouts and drills into her training routine to enhance her running performance.

Segments to Improve


1. Running 3:
Diana's time of 00:05:13 in this segment was 00:35 slower than the average. To improve her performance in this segment, Diana should focus on building her running endurance. Incorporating longer distance runs, interval training, and hill sprints into her training routine will help improve her running stamina.

2. Running 4:
Diana's time of 00:05:10 in this segment was 00:34 slower than the average. Similar to the previous segment, she should work on improving her running endurance through consistent and targeted training. Adding tempo runs and progressive runs to her routine will help her maintain a faster pace for longer durations.

3. Running 2:
Diana's time of 00:04:51 in this segment was 00:29 slower than the average. To improve her performance in this segment, Diana should focus on increasing her running speed and agility. Incorporating speed drills such as interval training, fartlek runs, and shuttle sprints will help enhance her speed and quickness on the course.

4. Running 6:
Diana's time of 00:05:07 in this segment was 00:29 slower than the average. This segment also highlights the need to improve her running endurance. In addition to longer distance runs, she can incorporate cross-training activities such as cycling or swimming to improve her cardiovascular fitness and overall endurance.

5. Best Lap:
Diana's time of 00:04:24 in her best running lap was slower than the average. To improve her best lap time, Diana should focus on improving her running technique and efficiency. Incorporating drills such as high knees, butt kicks, and bounding exercises will help improve her running form and speed.

Strategies


1. Pacing:
Diana should focus on maintaining a consistent pace throughout the race. It is important to not start too fast and burn out early. Implementing a well-thought-out pacing strategy will help her maintain energy levels and performance throughout the race.

2. Transitions:
To reduce the time spent in the roxzone, Diana should practice efficient transitions during training. Incorporating specific drills and exercises to improve her transition time will help her gain an advantage during the race.

3. Mental Preparation:
Hyrox races require mental toughness and resilience. Diana should incorporate mental training techniques such as visualization, positive self-talk, and goal setting to enhance her mental strength during the race.

4. Strength Training:
To improve overall performance, Diana should focus on strength training exercises that target the muscles used in Hyrox events. Incorporating exercises such as squats, lunges, deadlifts, and plyometric exercises will help improve her strength and power.

5. Endurance Training:
In addition to targeted running workouts, Diana should include cross-training activities such as swimming, cycling, or rowing to improve her overall endurance. These activities will also help prevent overuse injuries and provide variety in her training routine.

By implementing these strategies and incorporating specific exercises, drills, and training routines, Diana Van Heerden can enhance her performance in the Hyrox race and continue to excel in her age group.

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
ë 2023 Dubai 01:10:48
Reusch Julia 2022 Leipzig 01:11:03
Moreno Alba 2023 Barcelona 01:10:57
Berquez Andrea 2022 London 01:10:40
Klein Mona 2020 Karlsruhe 01:11:25
Fitzgerald Corinne 2022 Dallas 01:11:01
Hartl Natascha 2019 Karlsruhe 01:11:20
Rayer Madeline 2024 Marseille 01:10:59
Stewart Nathalie 2024 Stockholm 01:11:25
Forster Jessica 2024 Frankfurt 01:11:04

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 London 01:13:19
2021 Birmingham 01:15:33
2022 London 01:14:18
2023 London 01:14:07
2023 World Championships Manchester 01:22:15

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