Season 23/24 2024 Karlsruhe (1339) HYROX (1112) Women (338) Jüstel Irmela

Jüstel Irmela Hyrox Result

Dive into this athlete’s performance at 2024 Karlsruhe 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 30-34 #180025 01:33:08 54th in AG | Top 69.2% 201st | Top 59.5%
+00:27
47:47
Run Total
+00:04
05:58
Avg. Lap
-00:55
04:17
Best Lap
-03:35
34:54
Workout Total
-00:27
04:21
Avg. Workout
+03:08
10:31
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 Jüstel Irmela'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 Jüstel Irmela'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 Jüstel Irmela'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 Jüstel Irmela'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 02:25. Check the detail of the improvement plan below.

01:13 Potential Improvement 50.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 01:13 47:47 to 46:34 50.3%
Sled Push 00:36 03:18 to 02:42 24.8%
Farmers Carry 00:27 02:39 to 02:12 18.6%
Rowing 00:05 05:28 to 05:23 3.4%
Sandbag Lunges 00:04 04:53 to 04:49 2.8%
Ski Erg 00:00 05:03 to 05:03 0.0%
Sled Pull 00:00 04:42 to 04:42 0.0%
Burpees Broad Jump 00:00 04:20 to 04:20 0.0%
Wall Balls 00:00 04:31 to 04:31 0.0%

Splits Time

Jüstel Irmela Perfect Race
Splits Total Average Total
Running 1 04:17 00:00 05:15 -00:58 00:00 +00:00
Ski Erg 05:03 04:17 05:10 -00:07 05:15 -00:58
Running 2 05:56 09:20 05:37 +00:19 10:25 -01:05
Sled Push 03:18 15:16 02:50 +00:28 16:02 -00:46
Running 3 06:23 18:34 05:54 +00:29 18:52 -00:18
Sled Pull 04:42 24:57 05:59 -01:17 24:46 +00:11
Running 4 06:08 29:39 05:57 +00:11 30:45 -01:06
Burpees Broad Jump 04:20 35:47 06:31 -02:11 36:42 -00:55
Running 5 06:05 40:07 06:07 -00:02 43:13 -03:06
Rowing 05:28 46:12 05:27 +00:01 49:20 -03:08
Running 6 06:11 51:40 06:00 +00:11 54:47 -03:07
Farmers Carry 02:39 57:51 02:18 +00:21 01:00:47 -02:56
Running 7 06:31 01:00:30 05:57 +00:34 01:03:05 -02:35
Sandbag Lunges 04:53 01:07:01 05:01 -00:08 01:09:02 -02:01
Running 8 06:19 01:11:54 06:29 -00:10 01:14:03 -02:09
Wall Balls 04:31 01:18:13 05:13 -00:42 01:20:32 -02:19
Roxzone 10:31 01:33:08 07:23 +03:08 01:33:08
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Irmela Jüstel showcased an impressive performance in the 2024 Karlsruhe HYROX race, finishing in the top 18% of athletes overall and top 19% in her age group. A standout aspect of her performance was her total running time, which was 00:17 faster than the average, indicating a strong runner's profile. Despite this, there's a noticeable discrepancy in her roxzone time, suggesting a need for improved efficiency in transitions between exercises and possibly overall fitness. Jüstel demonstrated exceptional strength in specific areas such as the Sled Pull and Burpees Broad Jump, underscoring her capability in explosive strength tasks. However, to reach higher ranks, focusing on segments with room for improvement and refining race strategies will be crucial.

Segments to Improve:

  • Roxzone: With a roxzone time significantly slower than average, it's clear that transitions and possibly overall fitness could be enhanced. Incorporating circuit training with minimal rest between exercises could improve transition times and cardiovascular recovery. Practicing specific transition drills, where she swiftly moves from one exercise to another, can also help reduce roxzone time.
  • Sled Push: To improve sled push performance, focus on lower body strength, specifically quadriceps, hamstrings, and glutes. Exercises such as squats, leg presses, and lunges can be beneficial. Additionally, incorporating sled push drills with varying weights and distances can help adapt her body to the demands of this specific segment.
  • Farmers Carry: Grip strength and core stability are crucial for improving the Farmers Carry segment. Incorporating grip strength exercises such as dead hangs, farmer’s walks with heavy dumbbells or kettlebells, and wrist curls can be beneficial. Core strengthening exercises, including planks, dead bugs, and Russian twists, will also support better performance in this segment.
  • Wall Balls: To enhance Wall Ball performance, focusing on explosive power and coordination is key. Exercises like thrusters, medicine ball slams, and squat jumps can improve power output. Additionally, practicing wall balls with a focus on form and rhythm can help improve efficiency and reduce time taken for this exercise.

Race Strategies:

  • Start Pace Management: Given the fast start in the first run but slower times in subsequent runs, a more conservative start could help preserve energy for consistent performance throughout the race. Implementing a pacing strategy that allows for a strong finish without burning out early is crucial.
  • Strength and Endurance Balance: With a stronger running profile, balancing training to include more strength-focused workouts will be beneficial. This includes incorporating more resistance training and functional fitness exercises that mimic race day challenges.
  • Transitions Training: Practice making swift, efficient transitions between running and strength exercises. This can include setting up mock race environments during training to mimic the quick switch from one exercise type to another, reducing overall roxzone time.
  • Recovery and Nutrition: Focus on recovery strategies and proper nutrition to support both strength and endurance training. This includes prioritizing post-workout recovery, incorporating active recovery days, and ensuring a diet that supports her training regimen.

By focusing on these specific areas of improvement and implementing the suggested training strategies, Irmela Jüstel can significantly enhance her performance in future HYROX races. Balancing her strong running capabilities with improved strength, efficiency in transitions, and strategic race pacing will be key to climbing the ranks in her category.

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
Zuidema Carlijn 2023 Rotterdam 01:32:54
Unberath Karina 2018 Hamburg 01:33:35
Wood Stephanie 2024 Malaga 01:32:40
De Vita Martina 2024 Stockholm 01:33:36
Berry Georgia 2024 London 01:32:58
Di Maio Elita 2024 Rimini 01:33:20
Oconnor Raquel 2023 Chicago 01:32:51
Schroth Sina 2023 Stuttgart 01:33:08
Reina Hubertina 2024 Milan 01:33:12
Sehnert Stephanie 2022 Karlsruhe 01:32:49

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Karlsruhe 01:54:30
2022 Frankfurt 01:43:22
2023 Karlsruhe 01:46:14
2024 Köln 01:30:36

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