Trnkova Jana Hyrox Result

Dive into this athlete’s performance at 2023 Dublin 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 252 similar athletes.

Performance Highlights

IRL IRL Flag Women Woman 35-39 #184045 01:59:29 61st in AG | Top 91.0% 324th | Top 89.3%
+05:22
01:04:54
Run Total
+00:42
08:07
Avg. Lap
-02:07
04:00
Best Lap
-04:33
45:04
Workout Total
-00:34
05:38
Avg. Workout
-00:56
09:36
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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Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 13 to 99.
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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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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 240 to 647.
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Based on 252 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 144 to 573.
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Based on 252 athletes with similar finish time in Hyrox Women

Fast, slow, or steady?

Here’s the full breakdown of Trnkova Jana's 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 Trnkova Jana 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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Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -129 to 157.
End of interactive chart.
Based on 252 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 6407 to 7308.
End of interactive chart.

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 Trnkova Jana’s 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 826.
End of interactive chart.
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 Trnkova Jana'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 07:52. Check the detail of the improvement plan below.

07:35 Potential Improvement 96.4% Focus During Training

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Bar chart with 61 bars.
Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 1800 to 3600.
The chart has 1 Y axis displaying values. Data ranges from 6 to 1243.
CurrentTarget
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Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 07:35 01:04:54 to 57:19 96.4%
Sled Push 00:17 03:57 to 03:40 3.6%
Ski Erg 00:00 05:35 to 05:35 0.0%
Sled Pull 00:00 07:27 to 07:27 0.0%
Burpees Broad Jump 00:00 08:33 to 08:33 0.0%
Rowing 00:00 05:20 to 05:20 0.0%
Farmers Carry 00:00 02:24 to 02:24 0.0%
Sandbag Lunges 00:00 05:38 to 05:38 0.0%
Wall Balls 00:00 06:10 to 06:10 0.0%

Splits Time

Trnkova Jana Perfect Race
Splits Total Average Total
Running 1 04:00 00:00 06:08 -02:08 00:00 +00:00
Ski Erg 05:35 04:00 05:36 -00:01 06:08 -02:08
Running 2 07:15 09:35 06:47 +00:28 11:44 -02:09
Sled Push 03:57 16:50 03:31 +00:26 18:31 -01:41
Running 3 09:57 20:47 07:20 +02:37 22:02 -01:15
Sled Pull 07:27 30:44 07:39 -00:12 29:22 +01:22
Running 4 08:13 38:11 07:26 +00:47 37:01 +01:10
Burpees Broad Jump 08:33 46:24 09:33 -01:00 44:27 +01:57
Running 5 08:27 54:57 07:45 +00:42 54:00 +00:57
Rowing 05:20 01:03:24 06:01 -00:41 01:01:45 +01:39
Running 6 08:25 01:08:44 07:27 +00:58 01:07:46 +00:58
Farmers Carry 02:24 01:17:09 02:50 -00:26 01:15:13 +01:56
Running 7 07:53 01:19:33 07:30 +00:23 01:18:03 +01:30
Sandbag Lunges 05:38 01:27:26 07:01 -01:23 01:25:33 +01:53
Running 8 10:47 01:33:04 08:57 +01:50 01:32:34 +00:30
Wall Balls 06:10 01:43:51 07:26 -01:16 01:41:31 +02:20
Roxzone 09:36 01:59:29 10:32 -00:56 01:59:29
Based on 252 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Jana Trnkova performed well in the HYROX race in Dublin, ranking 324th overall out of 1139 athletes, which places her in the top 28% of participants. In her age group (35-39), she ranked 61st out of 258 athletes, placing her in the top 23%. Her overall time was 01:59:29, with a total running time of 01:04:54, which was 07:38 slower than the average time for her finish.

Trnkova's best running lap was 00:04:00, which was 01:58 faster than the average time. However, there were areas where she struggled, particularly in Running 3 (02:36 slower than average), Running 8 (01:22 slower than average), Running 6 (00:56 slower than average), Running 4 (00:42 slower than average), Running 5 (00:40 slower than average), Running 2 (00:33 slower than average), and Running 7 (00:19 slower than average).

Segments to Improve


1. Running 3:
Jana Trnkova lost significant time in Running 3 compared to the average time. To improve this segment, she should focus on endurance training and pacing. Incorporating longer runs, interval training, and hill workouts will help improve her running efficiency and speed. She should also work on maintaining a consistent pace throughout the race.

2. Running 8:
Another area where Trnkova struggled was in Running 8. To improve this segment, she should focus on increasing her running speed and endurance. Incorporating tempo runs, fartlek training, and interval training with shorter rest periods will help her build speed and endurance for this segment. She should also work on maintaining proper form and technique during her runs.

3. Running 6:
Trnkova lost time in Running 6 compared to the average. To improve this segment, she should focus on improving her running efficiency and technique. Incorporating drills such as high knees, butt kicks, and strides will help improve her running form. She should also work on strengthening her lower body, particularly her quadriceps and glutes, to improve her power and speed during this segment.

4. Running 4:
Trnkova lost time in Running 4 compared to the average. To improve this segment, she should focus on improving her speed and endurance. Incorporating interval training with shorter rest periods, hill sprints, and tempo runs will help her build speed and endurance for this segment. She should also work on maintaining a consistent pace and form throughout the race.

5. Running 5:
Trnkova lost time in Running 5 compared to the average. To improve this segment, she should focus on improving her endurance and pacing. Incorporating longer runs, tempo runs, and interval training will help her build endurance and improve her overall running speed. She should also work on maintaining a consistent pace and form during this segment.

6. Running 2:
Trnkova lost time in Running 2 compared to the average. To improve this segment, she should focus on improving her speed and endurance. Incorporating interval training with shorter rest periods, hill sprints, and tempo runs will help her build speed and endurance for this segment. She should also work on maintaining proper form and technique during her runs.

7. Running 7:
Trnkova lost time in Running 7 compared to the average. To improve this segment, she should focus on improving her endurance and pacing. Incorporating longer runs, tempo runs, and interval training will help her build endurance and improve her overall running speed. She should also work on maintaining a consistent pace and form during this segment.

Strategies


1. Pacing:
Trnkova should focus on pacing herself throughout the race to avoid burning out early. Starting at a slightly slower pace and gradually increasing speed will help her maintain energy and performance throughout the race.

2. Transition Efficiency:
Trnkova should work on improving her transition time between exercises to minimize the time spent in the roxzone. This can be achieved through practicing quick and efficient transitions during training sessions.

3. Strength Training:
To improve overall performance, Trnkova should incorporate strength training exercises that target the muscle groups used in the HYROX race. This can include exercises such as squats, lunges, deadlifts, and push-ups. Additionally, incorporating functional training exercises that mimic the movements in the race, such as sled pushes and pulls, will help improve performance in these specific segments.

4. Endurance Training:
To improve overall endurance, Trnkova should incorporate longer distance runs, interval training, and hill workouts into her training routine. These types of workouts will help improve her cardiovascular fitness and endurance, allowing her to maintain a strong pace throughout the race.

5. Form and Technique:
Trnkova should focus on maintaining proper form and technique during all segments of the race. This includes running with a tall posture, using a midfoot strike, and maintaining a consistent cadence. Practicing drills and exercises that target running form, such as high knees and butt kicks, will help improve her running efficiency and speed.

By implementing these strategies and incorporating specific exercises, drills, and training routines targeted towards improving the identified areas, Jana Trnkova can enhance her performance in future HYROX races.

Similar Athletes
Besser Laura 2019 Hannover 01:59:52
Bailey Sarah 2024 Dallas 01:59:16
Trejo Lucy 2023 Dallas 01:59:50
Dos Santos Magalie 2024 Milan 01:59:18
Hamilton Caitlin 2024 Stockholm 01:59:50
Tillmann Melanie 2022 Essen 01:59:14
Salomon Saskia 2024 Frankfurt 01:59:22
Frani Francesca 2024 Turin 01:59:29
Müller Marina 2018 Essen 01:59:52
Tornatore Montana 2024 New York 01:59:18

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