Dive into this athlete’s performance at 2024 Malaga 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.
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
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!
Based on 1000 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.
Based on 1000 athletes with similar finish time in Hyrox Women
Fast, slow, or steady?
Here’s the full breakdown of Kojo Janina'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 Kojo Janina hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 1000 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.
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 Kojo Janina’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.
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 Kojo Janina'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.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Janina Kojo demonstrated a strong overall performance in the 2024 Malaga HYROX race, finishing in the top 20% of all athletes and the top 24% of her age group. Her total running time was notably 01:14 faster than average, indicating a strong running profile. However, her performance in specific segments such as the Burpees Broad Jump and Wall Balls significantly deviated from the average, suggesting areas for improvement. Despite a slower start in Running 1, Janina's performance in other running segments improved, indicating a possible strategic pacing rather than an inability to maintain speed. The Roxzone time being faster than average also suggests efficient transitions, but there's room for improvement in overall fitness to enhance this further.
Segments to Improve:
Burpees Broad Jump: Janina's performance in this segment was significantly slower than average. To improve, focus on plyometric exercises to enhance explosive power and endurance. Incorporating box jumps, squat jumps, and burpee variations into her training can improve both the speed and efficiency of broad jumps. Practicing burpees with an emphasis on minimizing ground contact time will also help. Additionally, working on cardiovascular endurance through high-intensity interval training (HIIT) can reduce fatigue during this segment.
Wall Balls: This segment was another area where Janina lagged. To address this, strength training focused on the upper body and core is crucial. Exercises like medicine ball throws, thrusters, and kettlebell swings can help build the necessary strength for wall balls. Practicing wall balls with varying weights and heights can also improve technique and endurance in this specific exercise.
Sled Pull: Although not as drastic as the first two, improvement in the Sled Pull segment can contribute significantly to Janina's overall performance. Strength training focused on the lower body and posterior chain, such as deadlifts, squats, and leg curls, will be beneficial. Implementing sled pull drills with progressive overload can also directly enhance her capability in this area.
Race Strategies:
Effective Pacing: Given the slow start in Running 1 compared to her other running segments, Janina should focus on establishing a more consistent pace from the beginning. This could involve setting target split times based on her training and gradually increasing her pace as the race progresses to avoid early fatigue.
Transition Efficiency: While her Roxzone time suggests relatively efficient transitions, there's still room for improvement. Practicing quick and efficient movements between exercises, especially after high-fatigue segments, can shave seconds off her overall time. This includes strategic placement of equipment and rehearsing transitions during training sessions.
Segment-Specific Training: Integrating more segment-specific drills and exercises into her training routine can help Janina turn her current weaknesses into strengths. This includes not only physical preparation but also technique refinement under fatigue to mimic race conditions as closely as possible.
Recovery and Nutrition: Focusing on recovery techniques and optimal nutrition can help improve overall performance and endurance. Incorporating active recovery, proper hydration, and a diet tailored to her training needs will ensure she's in peak condition on race day.
By addressing these specific areas of improvement and implementing the suggested race strategies, Janina Kojo can significantly enhance her performance in future HYROX races. Tailoring her training to focus on her weaker segments while maintaining her strengths in running will make her a more balanced and competitive athlete.
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