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.
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.
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.
This section showcases the entire Grote Jessica'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 Grote Jessica's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Grote Jessica'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.
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 Grote Jessica'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 03:49. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:02 | 44:26 to 41:24 | 79.5% |
| Sled Push | 00:18 | 02:32 to 02:14 | 7.9% |
| Burpees Broad Jump | 00:18 | 05:11 to 04:53 | 7.9% |
| Sled Pull | 00:08 | 04:50 to 04:42 | 3.5% |
| Farmers Carry | 00:03 | 01:59 to 01:56 | 1.3% |
| Ski Erg | 00:00 | 04:49 to 04:49 | 0.0% |
| Rowing | 00:00 | 05:02 to 05:02 | 0.0% |
| Sandbag Lunges | 00:00 | 03:51 to 03:51 | 0.0% |
| Wall Balls | 00:00 | 03:30 to 03:30 | 0.0% |
| Grote Jessica | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:45 | 00:00 | 04:46 -00:01 | 00:00 +00:00 |
| Ski Erg | 04:49 | 04:45 | 04:58 -00:09 | 04:46 -00:01 |
| Running 2 | 04:55 | 09:34 | 05:07 -00:12 | 09:44 -00:10 |
| Sled Push | 02:32 | 14:29 | 02:32 +00:00 | 14:51 -00:22 |
| Running 3 | 05:22 | 17:01 | 05:22 +00:00 | 17:23 -00:22 |
| Sled Pull | 04:50 | 22:23 | 05:11 -00:21 | 22:45 -00:22 |
| Running 4 | 05:35 | 27:13 | 05:24 +00:11 | 27:56 -00:43 |
| Burpees Broad Jump | 05:11 | 32:48 | 05:19 -00:08 | 33:20 -00:32 |
| Running 5 | 05:42 | 37:59 | 05:30 +00:12 | 38:39 -00:40 |
| Rowing | 05:02 | 43:41 | 05:11 -00:09 | 44:09 -00:28 |
| Running 6 | 05:44 | 48:43 | 05:25 +00:19 | 49:20 -00:37 |
| Farmers Carry | 01:59 | 54:27 | 02:07 -00:08 | 54:45 -00:18 |
| Running 7 | 05:49 | 56:26 | 05:24 +00:25 | 56:52 -00:26 |
| Sandbag Lunges | 03:51 | 01:02:15 | 04:18 -00:27 | 01:02:16 -00:01 |
| Running 8 | 06:37 | 01:06:06 | 05:44 +00:53 | 01:06:34 -00:28 |
| Wall Balls | 03:30 | 01:12:43 | 04:17 -00:47 | 01:12:18 +00:25 |
| Roxzone | 06:30 | 01:22:36 | 06:01 +00:29 | 01:22:36 |
Jessica Grote performed well in the 2023 Hamburg Hyrox race, finishing with an overall rank of 103, which places her in the top 9% of 1091 athletes. In her age group (35-39), she achieved a rank of 20, putting her in the top 8% of 243 athletes. Her overall time was 01:22:36, with a total running time of 00:44:26. Her best running lap was completed in 00:04:45.
Based on her splits analysis, Jessica performed slightly slower than the average in the total running time segment, with a difference of 02:27. However, she managed to perform better than the average in some individual segments, such as Ski Erg (00:05 faster), Running 2 (00:10 faster), Sled Push (00:22 faster), Running 3 (00:03 faster), Sled Pull (00:33 faster), Rowing (00:06 faster), Farmers Carry (00:14 faster), Sandbag Lunges (00:27 faster), and Wall Balls (00:44 faster). It is worth noting that she performed slower than average in Running 1 (00:05 slower), Running 4 (00:09 slower), Burpees Broad Jump (00:10 slower), Running 5 (00:12 slower), Running 6 (00:19 slower), Running 7 (00:26 slower), and Running 8 (00:45 slower).
Based on the splits analysis, the segments where Jessica lost the most time were Run Total, Running 8, Roxzone, Running 7, Running 6, Best Lap, and Running 5. To improve her performance in these segments, she should focus on the following strategies and techniques:
1. Run Total: Jessica lost significant time in the overall running segment. To improve this, she should focus on enhancing her overall fitness and endurance. Incorporating interval training, hill sprints, and long-distance runs into her training routine will help improve her running performance. Additionally, working on her running technique, such as stride length and cadence, can also contribute to faster running times.
2. Running 8: This segment was one of Jessica's slowest. To improve her performance in this segment, she should focus on building strength and endurance in her lower body. Incorporating exercises such as squats, lunges, and plyometric movements can help improve her running power and speed. Additionally, practicing running on various terrains and inclines can also help prepare her for the challenges of this segment.
3. Roxzone: Jessica spent more time in the Roxzone than the average athlete. To improve this segment, she should work on improving her overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts, circuit training, and practicing quick transitions between exercises can help reduce her time spent in the Roxzone.
4. Running 7 and Running 6: These segments were slower than average for Jessica. To improve her performance in these segments, she should focus on improving her aerobic capacity and endurance. Incorporating tempo runs, fartlek training, and interval training into her running routine can help improve her speed and endurance in these segments.
5. Best Lap and Running 5: These segments were also slower than average for Jessica. To improve her performance in these segments, she should focus on improving her speed and agility. Incorporating agility ladder drills, shuttle runs, and sprint intervals into her training routine can help improve her speed and acceleration.
To improve her overall race performance, Jessica should consider implementing the following strategies:
1. Pacing: Jessica should focus on maintaining a consistent pace throughout the race. It is important to avoid starting too fast and burning out early. By pacing herself appropriately, she can ensure she has enough energy to perform well in all segments.
2. Strength Training: Since Jessica performed better than average in several strength-based segments, she should continue to prioritize strength training in her preparation for future races. Incorporating exercises such as weightlifting, functional training, and bodyweight exercises will help improve her overall strength and power.
3. Transition Efficiency: Jessica should work on improving her transition times between segments. Practicing quick and efficient transitions during training will help reduce her time spent in the Roxzone and improve her overall race performance.
4. Mental Preparation: Lastly, Jessica should focus on mental preparation for the race. Developing mental resilience and a positive mindset can help her push through challenges and perform at her best. Incorporating visualization techniques, positive affirmations, and mindfulness exercises into her training routine can aid in mental preparation.
By implementing these strategies and techniques, Jessica can improve her overall performance in future Hyrox races. It is important for her to tailor her training to address the specific areas of improvement identified in the splits analysis, while also maintaining a well-rounded fitness routine.
| Similar Athletes | |||
|---|---|---|---|
| Norsell Michala | 2024 Copenhagen | 01:23:00 | |
| Sandqvist Carina | 2024 Stockholm | 01:22:12 | |
| Heinrich Rebecca | 2024 Karlsruhe | 01:23:05 | |
| Cross Katrina | 2022 London | 01:23:04 | |
| Perner Melissa | 2022 Bremen | 01:22:53 | |
| De Rijke Iris | 2023 Maastricht European Championships | 01:22:31 | |
| Dennis Kiana | 2022 Los Angeles | 01:22:48 | |
| Plessis Julie | 2024 Bordeaux | 01:22:59 | |
| Sanchez Christina | 2023 Chicago | 01:22:29 | |
| Fernandez Tanya | 2024 Melbourne | 01:22:39 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Bremen | 01:17:22 | |
| 2018 Hamburg | 01:20:20 | |
| 2019 Hamburg | 01:23:16 | |
| 2023 Hamburg | 01:22:42 | |
| 2023 Hannover | 01:19:19 | |
| WorldChampionship - Leipzig | 01:31:05 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
