Dive into this athlete’s performance at 2023 Karlsruhe 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 Jostiseli Regula'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 Jostiseli Regula'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 Jostiseli Regula'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 Jostiseli Regula'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 04:15. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Rowing | 01:06 | 06:24 to 05:18 | 25.9% |
| Sandbag Lunges | 01:04 | 05:41 to 04:37 | 25.1% |
| Wall Balls | 00:49 | 05:21 to 04:32 | 19.2% |
| Sled Pull | 00:28 | 05:53 to 05:25 | 11.0% |
| Ski Erg | 00:21 | 05:24 to 05:03 | 8.2% |
| Sled Push | 00:14 | 02:49 to 02:35 | 5.5% |
| Burpees Broad Jump | 00:09 | 05:59 to 05:50 | 3.5% |
| Run Total | 00:04 | 45:25 to 45:21 | 1.6% |
| Farmers Carry | 00:00 | 02:07 to 02:07 | 0.0% |
| Jostiseli Regula | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:22 | 00:00 | 05:09 -01:47 | 00:00 +00:00 |
| Ski Erg | 05:24 | 03:22 | 05:09 +00:15 | 05:09 -01:47 |
| Running 2 | 05:04 | 08:46 | 05:30 -00:26 | 10:18 -01:32 |
| Sled Push | 02:49 | 13:50 | 02:45 +00:04 | 15:48 -01:58 |
| Running 3 | 05:12 | 16:39 | 05:48 -00:36 | 18:33 -01:54 |
| Sled Pull | 05:53 | 21:51 | 05:51 +00:02 | 24:21 -02:30 |
| Running 4 | 05:24 | 27:44 | 05:50 -00:26 | 30:12 -02:28 |
| Burpees Broad Jump | 05:59 | 33:08 | 06:13 -00:14 | 36:02 -02:54 |
| Running 5 | 06:30 | 39:07 | 05:58 +00:32 | 42:15 -03:08 |
| Rowing | 06:24 | 45:37 | 05:24 +01:00 | 48:13 -02:36 |
| Running 6 | 08:12 | 52:01 | 05:52 +02:20 | 53:37 -01:36 |
| Farmers Carry | 02:07 | 01:00:13 | 02:15 -00:08 | 59:29 +00:44 |
| Running 7 | 05:32 | 01:02:20 | 05:51 -00:19 | 01:01:44 +00:36 |
| Sandbag Lunges | 05:41 | 01:07:52 | 04:52 +00:49 | 01:07:35 +00:17 |
| Running 8 | 06:11 | 01:13:33 | 06:16 -00:05 | 01:12:27 +01:06 |
| Wall Balls | 05:21 | 01:19:44 | 05:00 +00:21 | 01:18:43 +01:01 |
| Roxzone | 05:44 | 01:30:40 | 06:57 -01:13 | 01:30:40 |
Regula's total running time of 00:45:25 was slightly slower than the average for her finish time, indicating that she may benefit from improving her overall fitness and transition time. Her best running lap time of 00:03:22 was 01:41 faster than the average, highlighting her strength in running.
To improve performance in Running 6, Regula can focus on increasing her running endurance and speed. Incorporating interval training and hill sprints into her training routine can help improve her running performance in longer distances. Additionally, working on her running form and technique can help optimize her efficiency and speed.
For the Rowing segment, Regula should work on improving her rowing technique and power output. Incorporating rowing drills, such as interval rowing sprints and rowing with resistance bands, can help enhance her rowing performance. She should also focus on building strength in her upper body and core to improve her overall rowing power.
To improve performance in Sandbag Lunges, Regula can work on strengthening her legs and glutes. Exercises such as squats, lunges, and deadlifts can help build the necessary strength and stability for this segment. Additionally, practicing proper form and technique during lunges can optimize her performance.
For Wall Balls, Regula should focus on improving her leg and core strength. Exercises such as squats, wall sits, and medicine ball throws can help build the necessary strength and power for this segment. Practicing proper form and technique, including a full range of motion and accuracy in hitting the target, can also improve her performance.
To improve performance in Running 5, Regula should focus on increasing her running endurance. Incorporating longer distance runs, tempo runs, and fartlek training into her routine can help improve her stamina and speed in this segment.
For the Ski Erg segment, Regula can work on improving her upper body and core strength. Exercises such as planks, Russian twists, and seated cable rows can help enhance her performance on the Ski Erg. Additionally, practicing proper form and technique, including a smooth and efficient pulling motion, can optimize her efficiency and speed.
To improve the overall running time, Regula should focus on developing a well-rounded training program that includes both strength and running workouts. Incorporating strength training exercises such as squats, deadlifts, lunges, and plyometric exercises can help improve her overall power and speed. Additionally, incorporating interval training, tempo runs, and long distance runs into her routine can help improve her running endurance and speed.
Regula should also focus on efficient transitions between segments to minimize time spent in the roxzone. Practicing quick and smooth transitions during training can help improve her overall race time.
Additionally, Regula should focus on maintaining proper form and technique throughout the race. This includes maintaining a strong posture, engaging her core, and using proper breathing techniques. By focusing on form and technique, she can optimize her performance and minimize the risk of injury.
In conclusion, Regula Jostiseli had a strong performance in the 2023 Karlsruhe Hyrox race. To further improve her performance, she should focus on improving her overall fitness and transition time. By targeting specific segments for improvement and implementing the suggested training strategies, exercises, and race strategies, she can continue to enhance her performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Gough Rebecca | 2024 Manchester | 01:31:06 | |
| Mitchell Naomii | 2022 Birmingham | 01:30:41 | |
| Rix Natalie | 2024 Gdansk | 01:30:47 | |
| Frem Tara | 2024 Chicago Navy Pier | 01:30:17 | |
| Hull Emily | 2023 Hong Kong | 01:30:30 | |
| Wiklanski Shannon | 2022 Chicago | 01:30:19 | |
| Hainey Katie | 2024 Sports Direct HYROX London | 01:30:59 | |
| Mauro Eleonora Roberta | 2024 Rimini | 01:30:49 | |
| Nicoletti Antonella | 2024 Turin | 01:30:11 | |
| Foster Anna | 2023 Dublin | 01:30:36 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Karlsruhe | 01:22:15 | |
| 2024 Stockholm | 01:26:12 | |
| 2024 Amsterdam | 01:25:55 | |
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