Season 23/24 2023 Hamburg (1232) HYROX (1091) Women (354) Tomanova Dana

Tomanova Dana 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 725 similar athletes.

Performance Highlights

GER GER Flag Women 45-49 #184025 01:44:11 19th in AG | Top 73.1% 301st | Top 85.0%
+01:11
53:44
Run Total
+00:10
06:43
Avg. Lap
+00:21
06:01
Best Lap
-02:46
40:22
Workout Total
-00:21
05:02
Avg. Workout
+01:34
10:09
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 725 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 725 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Tomanova Dana'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 Tomanova Dana'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 725 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 Tomanova Dana'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 Tomanova Dana'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 04:30. Check the detail of the improvement plan below.

02:28 Potential Improvement 54.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 02:28 53:44 to 51:16 54.8%
Burpees Broad Jump 01:29 08:54 to 07:25 33.0%
Sandbag Lunges 00:31 06:08 to 05:37 11.5%
Sled Push 00:02 03:09 to 03:07 0.7%
Ski Erg 00:00 04:57 to 04:57 0.0%
Sled Pull 00:00 04:07 to 04:07 0.0%
Rowing 00:00 05:22 to 05:22 0.0%
Farmers Carry 00:00 02:17 to 02:17 0.0%
Wall Balls 00:00 05:28 to 05:28 0.0%

Splits Time

Tomanova Dana Perfect Race
Splits Total Average Total
Running 1 06:01 00:00 05:36 +00:25 00:00 +00:00
Ski Erg 04:57 06:01 05:23 -00:26 05:36 +00:25
Running 2 06:08 10:58 06:09 -00:01 10:59 -00:01
Sled Push 03:09 17:06 03:06 +00:03 17:08 -00:02
Running 3 06:16 20:15 06:33 -00:17 20:14 +00:01
Sled Pull 04:07 26:31 06:43 -02:36 26:47 -00:16
Running 4 06:31 30:38 06:34 -00:03 33:30 -02:52
Burpees Broad Jump 08:54 37:09 07:41 +01:13 40:04 -02:55
Running 5 06:54 46:03 06:47 +00:07 47:45 -01:42
Rowing 05:22 52:57 05:42 -00:20 54:32 -01:35
Running 6 06:39 58:19 06:40 -00:01 01:00:14 -01:55
Farmers Carry 02:17 01:04:58 02:33 -00:16 01:06:54 -01:56
Running 7 06:48 01:07:15 06:39 +00:09 01:09:27 -02:12
Sandbag Lunges 06:08 01:14:03 05:51 +00:17 01:16:06 -02:03
Running 8 08:31 01:20:11 07:30 +01:01 01:21:57 -01:46
Wall Balls 05:28 01:28:42 06:09 -00:41 01:29:27 -00:45
Roxzone 10:09 01:44:11 08:35 +01:34 01:44:11
Based on 725 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Dana Tomanova performed well in the 2023 Hamburg Hyrox race. She achieved an overall rank of 301, which places her in the top 27% of all athletes. In her age group (45-49), she ranked 19th, placing her in the top 20% of competitors. Her overall time of 01:44:11 showcases her commitment and dedication to the race.

However, there are areas where Dana can improve to enhance her performance. Her total running time of 00:53:44 is 02:12 slower than the average for her finish time. This indicates that she may need to work on her overall fitness and transition time to improve her performance in the Roxzone. Additionally, her best running lap time of 00:06:01 suggests that she has the potential to excel in running.

Segments to Improve


1. Roxzone:
With a time of 00:10:09, Dana is 01:50 slower than average in this segment. To improve in this area, she should focus on improving her overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts, plyometric exercises, and agility drills can help improve her overall fitness level and reduce transition time.

2. Burpees Broad Jump:
Dana's time of 00:08:54 in this segment is 01:35 slower than average. To improve her performance in burpees broad jump, she can focus on strengthening her upper body and improving her explosiveness. Exercises such as push-ups, pull-ups, and box jumps can help build upper body strength and explosiveness. Additionally, practicing proper form and technique for the burpees broad jump can help her perform the movement more efficiently.

3. Running 8:
Dana's time of 00:08:31 in this segment is 00:54 slower than average. To improve her running performance, Dana should focus on increasing her endurance and speed. Incorporating long-distance runs, interval training, and tempo runs into her training routine can help improve her running ability. Additionally, working on proper running form and technique, such as maintaining a consistent stride length and cadence, can also contribute to improved running performance.

4. Sandbag Lunges:
Dana's time of 00:06:08 in this segment is 00:22 slower than average. To improve her performance in sandbag lunges, she can focus on strengthening her lower body and improving her stability. Exercises such as squats, lunges, and single-leg exercises can help build lower body strength and stability. Additionally, practicing proper form and technique for the sandbag lunges, such as maintaining a straight back and engaging the core, can help her perform the movement more efficiently.

Strategies


1. Pacing:
During the race, Dana should focus on maintaining a consistent pace that allows her to sustain her energy throughout the entire event. It is important to avoid starting too fast and burning out early. By pacing herself appropriately, she can maximize her performance and avoid unnecessary fatigue.

2. Transitions:
Dana should aim to minimize her transition time between segments to optimize her overall race performance. Practicing quick and efficient transitions during training can help her save precious time during the race.

3. Mental Preparation:
Developing mental strategies, such as positive self-talk and visualization, can help Dana stay focused and motivated during the race. This can help her push through challenging segments and maintain a competitive mindset.

Overall, Dana Tomanova has shown great potential in the Hyrox race. By focusing on the areas of improvement mentioned above and implementing the suggested training strategies and techniques, she can further enhance her performance and achieve even better results in future races.

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
Lewis Maddie 2024 Birmingham 01:44:37
Giulia Quaglia 2024 Rimini 01:44:29
Perrin Shelley 2024 Brisbane 01:43:53
Roth Kathrin 2022 Basel 01:44:02
Simmons Jordan 2024 Dallas 01:44:05
Bradley Lisa 2024 Manchester 01:43:49
Paraoan Jing 2023 Los Angeles 01:44:08
Fryland Iene Skov 2024 London 01:44:22
Ledgard Browne Natalie 2024 Manchester 01:43:42
Guerraz Audrey 2024 Marseille 01:43:49

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 München 01:47:13
2023 Hamburg 01:48:38
2022 Hamburg 01:47:57

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