Damenwendholt Joanna Hyrox Result

Dive into this athlete’s performance at 2023 Rotterdam 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 806 similar athletes.

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Performance Highlights

NED Flag Damenwendholt Joanna Woman Women 40-44 #163016 01:17:16 4th in AG | Top 8.5% 19th | Top 6.6%
-00:48
39:19
Run Total
-00:06
04:55
Avg. Lap
-01:08
03:19
Best Lap
+00:31
32:09
Workout Total
+00:04
04:01
Avg. Workout
+00:24
05:52
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 Y axis displaying values. Data ranges from 3 to 42.
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The chart has 1 Y axis displaying values. Data ranges from 8 to 42.
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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 Y axis displaying values. Data ranges from 199 to 322.
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Based on 806 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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The chart has 1 Y axis displaying values. Data ranges from 114 to 329.
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Based on 806 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
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The chart has 1 Y axis displaying values. Data ranges from -78 to 44.
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Based on 806 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 4523 to 4743.
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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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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 04:20. Check the detail of the improvement plan below.

01:17 Potential Improvement 29.6% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 60 to 840.
The chart has 1 Y axis displaying values. Data ranges from 0 to 2244.
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Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Focus During Training
Sled Pull 01:17 (From 05:29 to 04:12) 29.6%
Wall Balls 00:57 (From 04:13 to 03:16) 21.9%
Run Total 00:44 (From 39:19 to 38:35) 16.9%
Sled Push 00:34 (From 02:33 to 01:59) 13.1%
BBJ 00:20 (From 04:34 to 04:14) 7.7%
Ski Erg 00:10 (From 04:49 to 04:39) 3.8%
Rowing 00:10 (From 05:03 to 04:53) 3.8%
Farmers Carry 00:08 (From 01:54 to 01:46) 3.1%
Sandbag Lunges 00:00 (From 03:34 to 03:34) 0.0%

Splits Time

Damenwendholt Joanna Perfect Race
Splits Total Average Total
Running 1 03:19 00:00 04:35 -01:16 00:00 +00:00
Ski Erg 04:49 03:19 04:51 -00:02 04:35 -01:16
Running 2 04:55 08:08 04:49 +00:06 09:26 -01:18
Sled Push 02:33 13:03 02:23 +00:10 14:15 -01:12
Running 3 05:10 15:36 05:02 +00:08 16:38 -01:02
Sled Pull 05:29 20:46 04:45 +00:44 21:40 -00:54
Running 4 05:11 26:15 05:03 +00:08 26:25 -00:10
Burpees Broad Jump 04:34 31:26 04:47 -00:13 31:28 -00:02
Running 5 05:14 36:00 05:10 +00:04 36:15 -00:15
Rowing 05:03 41:14 05:04 -00:01 41:25 -00:11
Running 6 05:20 46:17 05:05 +00:15 46:29 -00:12
Farmers Carry 01:54 51:37 01:58 -00:04 51:34 +00:03
Running 7 05:07 53:31 05:04 +00:03 53:32 -00:01
Sandbag Lunges 03:34 58:38 03:55 -00:21 58:36 +00:02
Running 8 05:07 01:02:12 05:22 -00:15 01:02:31 -00:19
Wall Balls 04:13 01:07:19 03:55 +00:18 01:07:53 -00:34
Roxzone 05:52 01:17:16 05:28 +00:24 01:17:16
Based on 806 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Joanna Damenwendholt had an impressive performance in the 2023 Rotterdam Hyrox race. She ranked 19th overall out of 865 athletes, placing her in the top 2% of participants. In her age group (40-44), she ranked 4th out of 137 athletes, also in the top 2%. Her overall time was 01:17:16, showcasing her strong fitness level and dedication to the race.

One area of improvement that stands out is her total running time, which was 00:39:19. While this is still a solid time, it was 25 seconds slower than the average. This suggests that Joanna could benefit from training more specifically for running to improve her overall performance. Additionally, her time in the Roxzone was 00:05:52, which was 26 seconds slower than the average. This indicates that she may need to work on her transition time and overall fitness to reduce rest periods during the race.

Segments to Improve


1. Sled Pull:
Joanna's time of 00:05:29 was 31 seconds slower than the average. To improve in this segment, she should focus on building strength in her upper body and core. Specific exercises to incorporate into her training routine include weighted sled pulls, pull-ups, and farmer's carries. Consistent practice with proper technique and form will help Joanna become more efficient and faster in this segment.

2. Roxzone:
Joanna's time of 00:05:52 in the Roxzone was 26 seconds slower than the average. To improve this segment, she should work on improving her overall fitness and reducing transition time. Incorporating interval training, such as high-intensity interval training (HIIT), will help improve her cardiovascular endurance and speed up her transitions between exercises. Additionally, practicing specific transitions in her training sessions will help her become more efficient during the race.

3. Running 6:
Joanna's time of 00:05:20 was 16 seconds slower than the average. To improve her running performance, Joanna should focus on building her endurance and speed. Interval training, such as sprint intervals and tempo runs, will help improve her overall running speed. Incorporating strength training exercises like squats, lunges, and plyometrics will also help improve her running efficiency and power.

4. Wall Balls:
Joanna's time of 00:04:13 was 19 seconds slower than the average. To improve in this segment, she should focus on developing her lower body and core strength. Exercises like squats, wall sits, and medicine ball slams will help improve her power and stability during wall ball exercises. Joanna should also work on her technique and form to optimize her efficiency in this segment.

Strategies


1. Pacing:
Joanna should focus on maintaining a consistent pace throughout the race. It is important for her to find a balance between pushing herself and not burning out too quickly. By monitoring her effort level and adjusting accordingly, Joanna can ensure she maintains a strong performance from start to finish.

2. Transitions:
Joanna should practice efficient transitions between exercises during her training sessions. This will help her minimize rest time in the Roxzone and maintain momentum throughout the race. Incorporating specific transition drills, such as practicing quick equipment adjustments and movement flow, will help improve her overall race performance.

3. Mental Preparation:
Joanna should focus on mental preparation leading up to the race. Visualizing success, setting realistic goals, and staying positive during the race will help her stay motivated and perform at her best. Incorporating mindfulness and relaxation techniques into her training routine can also help reduce race-day stress and improve overall performance.

By focusing on these areas of improvement and implementing the suggested training strategies and techniques, Joanna Damenwendholt can further enhance her performance in future Hyrox races. With her dedication and commitment to training, she has the potential to achieve even greater success in the sport.

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.

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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 91.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4 to 85.
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Percentile based on all the athletes who competed in Hyrox Women
Similar Athletes
Readman Fiona 2023 Amsterdam 01:17:34
Hadley Mychelle 2024 Houston 01:17:34
Wohlfahrt Annika 2020 Hannover 01:17:10
Klausch Mariana 2024 Berlin 01:17:19
Mcclelland Jess 2024 Melbourne 01:17:15
Sinden Lynzee 2024 Manchester 01:17:07
Einhaus Alina 2024 Frankfurt 01:17:25
Zanotti Alice 2024 Rimini 01:17:19
González Martín María Rosario 2023 Malaga 01:16:53
Perfetti Sofia 2024 Rimini 01:17:02
Other Results from this athlete
2023 Malaga Damenwendholt Joanna 01:22:39
2024 Amsterdam Damenwendholt Joanna 01:21:55
2024 Maastricht Damenwendholt Joanna, Nateghi Natalie 01:30:25
2023 Amsterdam Istha Koen, Damenwendholt Joanna 01:07:29

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