Season 23/24 2023 Hamburg (1232) HYROX (1091) Women (354) Jablonka Carolin

Jablonka Carolin Hyrox Result

Dive into this athlete’s performance at 2023 Hamburg 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 #185021 01:31:56 56th in AG | Top 65.9% 214th | Top 60.5%
-00:35
46:14
Run Total
-00:03
05:47
Avg. Lap
+00:06
05:13
Best Lap
-01:13
36:44
Workout Total
-00:09
04:35
Avg. Workout
+01:51
09:03
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 Jablonka Carolin'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 Jablonka Carolin'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 Jablonka Carolin'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 Jablonka Carolin'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 02:14. Check the detail of the improvement plan below.

01:00 Potential Improvement 44.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:00 07:01 to 06:01 44.8%
Wall Balls 00:28 05:09 to 04:41 20.9%
Rowing 00:20 05:40 to 05:20 14.9%
Sandbag Lunges 00:14 04:57 to 04:43 10.4%
Run Total 00:12 46:14 to 46:02 9.0%
Ski Erg 00:00 04:51 to 04:51 0.0%
Sled Push 00:00 02:26 to 02:26 0.0%
Sled Pull 00:00 04:47 to 04:47 0.0%
Farmers Carry 00:00 01:53 to 01:53 0.0%

Splits Time

Jablonka Carolin Perfect Race
Splits Total Average Total
Running 1 05:26 00:00 05:11 +00:15 00:00 +00:00
Ski Erg 04:51 05:26 05:09 -00:18 05:11 +00:15
Running 2 05:13 10:17 05:34 -00:21 10:20 -00:03
Sled Push 02:26 15:30 02:48 -00:22 15:54 -00:24
Running 3 05:41 17:56 05:52 -00:11 18:42 -00:46
Sled Pull 04:47 23:37 05:55 -01:08 24:34 -00:57
Running 4 06:01 28:24 05:54 +00:07 30:29 -02:05
Burpees Broad Jump 07:01 34:25 06:17 +00:44 36:23 -01:58
Running 5 05:45 41:26 06:02 -00:17 42:40 -01:14
Rowing 05:40 47:11 05:26 +00:14 48:42 -01:31
Running 6 05:37 52:51 05:56 -00:19 54:08 -01:17
Farmers Carry 01:53 58:28 02:19 -00:26 01:00:04 -01:36
Running 7 05:41 01:00:21 05:55 -00:14 01:02:23 -02:02
Sandbag Lunges 04:57 01:06:02 04:55 +00:02 01:08:18 -02:16
Running 8 06:54 01:10:59 06:23 +00:31 01:13:13 -02:14
Wall Balls 05:09 01:17:53 05:08 +00:01 01:19:36 -01:43
Roxzone 09:03 01:31:56 07:12 +01:51 01:31:56
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Carolin Jablonka had a respectable performance in the 2023 Hamburg HYROX race, finishing with an overall rank of 214 out of 1091 athletes. She also performed well in her age group, placing 56th out of 262 athletes. Her overall time was 01:31:56, and her total running time was 00:46:14, which was 00:54 slower than the average for her finish time.

Carolin's best running lap was 00:05:13, indicating that she has the potential for strong running performance. However, her pacing may need improvement, as she was consistently slower than average in the running segments.

Segments to Improve



1. Roxzone:
Carolin spent 00:09:03 in the Roxzone, which was 02:07 slower than average. This suggests that she may have rested more or taken longer transitions between exercises. To improve this segment, Carolin should focus on improving her overall fitness and reducing her transition time. Incorporating high-intensity interval training (HIIT) and circuit training into her workouts can help improve her overall fitness and endurance. Additionally, practicing smooth and efficient transitions between exercises during training sessions can help reduce her time in the Roxzone during races.

2. Burpees Broad Jump:
Carolin took 00:07:01 to complete the Burpees Broad Jump, which was 01:04 slower than average. To improve this segment, she should focus on increasing her explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and lateral jumps can help improve her explosive power. Additionally, incorporating agility ladder drills and cone drills into her training routine can improve her agility and speed during the Burpees Broad Jump exercise.

3. Running 1:
Carolin completed the first running segment in 00:05:26, which was 00:25 slower than average. To improve her running performance, she should focus on building her endurance and speed. Incorporating interval training, hill sprints, and tempo runs into her training routine can help improve her running speed and endurance. Additionally, working on her running form and technique, such as maintaining a strong posture and efficient stride, can also contribute to improved running performance.

4. Running 8:
Carolin completed the final running segment in 00:06:54, which was 00:20 slower than average. Similar to the first running segment, she should focus on building her endurance and speed through interval training, hill sprints, and tempo runs. Additionally, incorporating strength training exercises that target the muscles used in running, such as squats, lunges, and calf raises, can help improve her running performance.

5. Best Lap:
Carolin's best lap time was 00:05:13, indicating that she has the potential for strong running performance. To further enhance her running abilities, she should continue to focus on building her endurance, speed, and running form through the aforementioned training strategies.

Strategies

To improve her overall performance in future races, Carolin should consider the following strategies:

1. Pacing:
Carolin should work on maintaining a consistent pace throughout the race. Analyzing her splits and identifying areas where she gained or lost time can help her better understand her pacing patterns. During training, she should practice running at a steady pace and focus on maintaining that pace during different segments of the race.

2. Strength Training:
Since Carolin's total running time was slower than average, she should prioritize strength training exercises to improve her running abilities. Incorporating exercises that target the major muscle groups used in running, such as squats, lunges, and deadlifts, can help improve her overall strength and running performance.

3. Transition Efficiency:
To minimize time spent in the Roxzone, Carolin should practice efficient transitions during her training sessions. This can include practicing quick equipment setups, smooth transitions between exercises, and minimizing rest time. Additionally, incorporating functional exercises that mimic the movements required during the race can help improve her transition efficiency.

4. Mental Preparation:
Mental preparation is crucial for race performance. Carolin should work on developing mental strategies, such as positive self-talk, visualization, and goal setting, to enhance her mental strength during the race. This can help her stay focused and motivated, especially during challenging segments.

By implementing these strategies and focusing on improving the identified areas of weakness, Carolin can enhance her overall performance in future HYROX races.

Similar Athletes
Brookes Holly 2024 London 01:31:33
Schütte Gloria 2022 Essen 01:31:51
Martín Santaella Ana Victoria 2024 Malaga 01:32:13
Gabriel García María 2023 Barcelona 01:32:14
Joas Sarah 2018 Hamburg 01:32:21
Dougheche Nadia 2024 Paris 01:32:16
Vetten Pauline 2023 Frankfurt 01:31:59
Ryan Danielle 2024 Sydney 01:32:25
Dash Claire 2023 London 01:32:19
Schmidt Helen 2024 Karlsruhe 01:32:09

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