Diephaus Jana Hyrox Result

Dive into this athlete’s performance at 2022 Essen 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

GER Flag Diephaus Jana Woman Women 25-29 #143003 01:27:42 6th in AG | Top 50.0% 30th | Top 38.0%
+02:17
47:17
Run Total
+00:18
05:55
Avg. Lap
+00:13
05:10
Best Lap
-02:35
33:29
Workout Total
-00:19
04:11
Avg. Workout
+00:24
07:02
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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3 to 66.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3 to 66.
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Percentile based on all the athletes who competed in Hyrox 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!

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 297 to 392.
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Based on 1000 athletes with similar finish time in Hyrox 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.

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Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 106 to 432.
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Based on 1000 athletes with similar finish time in Hyrox 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.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -111 to 80.
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Based on 1000 athletes with similar finish time in Hyrox 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.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 5033 to 5417.
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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.

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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 91 to 830.
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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 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 05:07. Check the detail of the improvement plan below.

03:11 Potential Improvement 62.2% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 1500 to 3600.
The chart has 1 Y axis displaying values. Data ranges from 1 to 1305.
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Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Focus During Training
Run Total 03:11 (From 47:17 to 44:06) 62.2%
BBJ 01:40 (From 07:12 to 05:32) 32.6%
Sandbag Lunges 00:14 (From 04:39 to 04:25) 4.6%
Farmers Carry 00:02 (From 02:06 to 02:04) 0.7%
Ski Erg 00:00 (From 04:46 to 04:46) 0.0%
Sled Push 00:00 (From 01:46 to 01:46) 0.0%
Sled Pull 00:00 (From 04:13 to 04:13) 0.0%
Rowing 00:00 (From 04:47 to 04:47) 0.0%
Wall Balls 00:00 (From 04:00 to 04:00) 0.0%

Splits Time

Diephaus Jana Perfect Race
Splits Total Average Total
Running 1 05:10 00:00 05:02 +00:08 00:00 +00:00
Ski Erg 04:46 05:10 05:03 -00:17 05:02 +00:08
Running 2 05:32 09:56 05:22 +00:10 10:05 -00:09
Sled Push 01:46 15:28 02:39 -00:53 15:27 +00:01
Running 3 06:00 17:14 05:38 +00:22 18:06 -00:52
Sled Pull 04:13 23:14 05:34 -01:21 23:44 -00:30
Running 4 05:53 27:27 05:40 +00:13 29:18 -01:51
Burpees Broad Jump 07:12 33:20 05:52 +01:20 34:58 -01:38
Running 5 06:13 40:32 05:49 +00:24 40:50 -00:18
Rowing 04:47 46:45 05:19 -00:32 46:39 +00:06
Running 6 06:07 51:32 05:43 +00:24 51:58 -00:26
Farmers Carry 02:06 57:39 02:12 -00:06 57:41 -00:02
Running 7 05:54 59:45 05:41 +00:13 59:53 -00:08
Sandbag Lunges 04:39 01:05:39 04:37 +00:02 01:05:34 +00:05
Running 8 06:32 01:10:18 06:05 +00:27 01:10:11 +00:07
Wall Balls 04:00 01:16:50 04:48 -00:48 01:16:16 +00:34
Roxzone 07:02 01:27:42 06:38 +00:24 01:27:42
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Jana Diephaus had a strong overall performance in the Hyrox race in Essen. She finished with an overall rank of 30, placing her in the top 11% of 268 athletes. In her age group (25-29), she ranked 6th out of 40 athletes, which is in the top 15%. Her total race time was 01:27:42, and her total running time was 00:47:17, which was 03:36 slower than the average for her finish time. Jana's best running lap was completed in 00:05:10.

Based on the splits analysis, Jana performed slightly slower than the average in most running segments, except for the Ski Erg and Sled Push, where she was faster than the average. Her running performance could be improved, as her total running time was slower than the average.

Segments to Improve


1. Run Total:
Jana's total running time was 03:36 slower than the average. To improve this segment, she should focus on improving her overall fitness and endurance. Incorporating interval training, hill sprints, and tempo runs into her training routine can help improve her running speed and endurance.

2. Burpees Broad Jump:
Jana's time in this segment was 01:42 slower than the average. To improve performance in this segment, she should focus on both strength and technique. Incorporating exercises such as burpees, broad jumps, and plyometric exercises into her training routine can improve her explosiveness and power. Additionally, practicing efficient technique for the burpees and broad jumps can help save time during the race.

3. Running 6:
Jana's time in this segment was 00:26 slower than the average. To improve running performance in this segment, she should focus on improving her speed and endurance. Incorporating interval training, tempo runs, and hill sprints into her training routine can help improve her overall running performance.

4. Running 5:
Jana's time in this segment was 00:25 slower than the average. To improve running performance in this segment, she should focus on improving her speed and endurance. Incorporating interval training, tempo runs, and hill sprints into her training routine can help improve her overall running performance.

5. Best Lap:
Jana's best running lap was completed in 00:05:10, which was 00:18 slower than the average. To improve her best lap time, she should focus on improving her speed and endurance. Incorporating interval training, tempo runs, and hill sprints into her training routine can help improve her overall running performance.

Strategies


- Pacing: Jana should work on maintaining a consistent pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow can result in wasted energy. She should aim to find a comfortable pace that allows her to maintain a steady effort throughout the race.

- Transitions: Jana should work on improving her transition time between exercises. This can be achieved by practicing efficient and quick transitions during training sessions. By minimizing the time spent in the roxzone, she can optimize her overall race time.

- Strength Training: Jana should incorporate strength training exercises into her training routine to improve her overall strength and power. Exercises such as squats, deadlifts, lunges, and kettlebell swings can help improve her performance in strength-based segments.

- Endurance Training: Jana should focus on improving her overall endurance through regular long runs and interval training. This will help improve her overall race performance and reduce the time lost during running segments.

- Form Correction: Jana should work with a coach or trainer to ensure proper form and technique in each exercise. This will help her perform the exercises more efficiently and reduce the risk of injury.

- Mental Preparation: Jana should work on mental preparation techniques such as visualization and positive self-talk to stay focused and motivated during the race. This can help improve her overall performance and maintain a strong mindset throughout the race.

By implementing these strategies and focusing on improving specific segments, Jana can enhance her performance in future Hyrox races.

Similar Athletes
Kohl Nadine 2024 Paris 01:27:25
Penton Jess 2023 London 01:27:47
Sabathe Charlotte 2023 Paris 01:27:23
Ullmann Anette 2023 Köln 01:27:13
Pearson Gemma 2024 Birmingham 01:28:00
Law Claudia 2023 Hong Kong 01:27:35
Tredger Tara 2024 Sports Direct HYROX London 01:27:26
Raab Ramona 2020 Karlsruhe 01:28:10
Collins Natasha 2024 Marseille 01:27:58
Shafer Natasha 2024 Sports Direct HYROX London 01:27:50
Other Results from this athlete
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