Dive into this athlete’s performance at 2024 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
147 similar athletes.
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 147 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 147 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Konzak Janett'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 Konzak Janett'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 147 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 Konzak Janett'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 Konzak Janett'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
11:00.
Check the detail of the improvement plan below.
Based on 147 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Janett Konzak delivered a commendable performance at the 2024 Hamburg HYROX race, finishing in the top 31% of overall athletes and within the top 25% of her age group (45-49). She demonstrated a strong running profile, with a total running time 6:55 minutes faster than the average. This indicates she has invested significant training efforts into her running capabilities and stamina. Her pacing, however, showed a mixed pattern with her initial running segment being slower than average, but subsequent running segments being substantially faster. This could indicate a slightly slow start, but a strong ability to maintain and increase pace as the race progressed.
Segments to Improve
Wall Balls: This segment was the weakest, finishing 8:05 minutes slower than average. This indicates that Janett may need to focus more on her upper body strength and endurance. Specific exercises such as kettlebell swings, medicine ball throws, and push presses can help improve her performance in this area. Additionally, practicing the wall ball exercise itself will aid in developing the proper technique and pacing.
Farmers Carry: The Farmers Carry segment was also notably slower than average, indicating a potential weakness in grip strength and overall physical endurance. Incorporating exercises such as deadlifts, farmer's walks, and kettlebell swings can improve grip strength. Also, practicing the farmer's carry with gradually increasing weight can help to build endurance and technique.
Sled Pull: This segment was slower than average as well, suggesting a need for more lower body strength and conditioning. Exercises such as squats, lunges, and sled pushes/pulls can help improve strength and endurance in the lower body.
Sandbag Lunges and Roxzone: Both these segments were slightly slower than average, indicating room for improvement. For Sandbag Lunges, exercises like walking lunges, Bulgarian split squats, and practicing lunges with varying weights can help. For Roxzone, improving overall fitness through a well-rounded training regimen and working on transition times can help improve performance.
Race Strategies
Janett should consider a few strategic adjustments during the race for better performance. Firstly, she might benefit from a slightly faster start to maintain pace with the average speed in the initial running segment. Secondly, focusing more on maintaining a steady pace in strength-based segments like Wall Balls and Farmers Carry can help conserve energy and prevent burnout. Lastly, practicing transitions between segments can help cut down the Roxzone time, leading to an overall faster finish time.
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