Dive into this athlete’s performance at 2021 Amsterdam 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 896 similar athletes.
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!
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.
Here’s the full breakdown of the 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 you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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.
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 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.
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 his 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 04:10. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sandbag Lunges | 01:08 (From 06:28 to 05:20) | 27.2% |
| Run Total | 00:52 (From 50:28 to 49:36) | 20.8% |
| Wall Balls | 00:46 (From 06:24 to 05:38) | 18.4% |
| Farmers Carry | 00:43 (From 03:07 to 02:24) | 17.2% |
| Rowing | 00:22 (From 05:57 to 05:35) | 8.8% |
| BBJ | 00:19 (From 07:18 to 06:59) | 7.6% |
| Ski Erg | 00:00 (From 05:08 to 05:08) | 0.0% |
| Sled Push | 00:00 (From 02:09 to 02:09) | 0.0% |
| Sled Pull | 00:00 (From 05:31 to 05:31) | 0.0% |
| Diaby Janissa | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:21 | 00:00 | 05:33 -00:12 | 00:00 +00:00 |
| Ski Erg | 05:08 | 05:21 | 05:18 -00:10 | 05:33 -00:12 |
| Running 2 | 05:47 | 10:29 | 05:58 -00:11 | 10:51 -00:22 |
| Sled Push | 02:09 | 16:16 | 03:02 -00:53 | 16:49 -00:33 |
| Running 3 | 05:53 | 18:25 | 06:17 -00:24 | 19:51 -01:26 |
| Sled Pull | 05:31 | 24:18 | 06:30 -00:59 | 26:08 -01:50 |
| Running 4 | 06:11 | 29:49 | 06:19 -00:08 | 32:38 -02:49 |
| Burpees Broad Jump | 07:18 | 36:00 | 07:11 +00:07 | 38:57 -02:57 |
| Running 5 | 06:23 | 43:18 | 06:32 -00:09 | 46:08 -02:50 |
| Rowing | 05:57 | 49:41 | 05:37 +00:20 | 52:40 -02:59 |
| Running 6 | 06:29 | 55:38 | 06:25 +00:04 | 58:17 -02:39 |
| Farmers Carry | 03:07 | 01:02:07 | 02:28 +00:39 | 01:04:42 -02:35 |
| Running 7 | 06:37 | 01:05:14 | 06:22 +00:15 | 01:07:10 -01:56 |
| Sandbag Lunges | 06:28 | 01:11:51 | 05:27 +01:01 | 01:13:32 -01:41 |
| Running 8 | 07:51 | 01:18:19 | 07:02 +00:49 | 01:18:59 -00:40 |
| Wall Balls | 06:24 | 01:26:10 | 05:44 +00:40 | 01:26:01 +00:09 |
| Roxzone | 07:32 | 01:39:57 | 08:12 -00:40 | 01:39:57 |
Janissa's performance indicates that she has a well-rounded fitness level, with strengths in certain segments and areas for improvement in others. Her overall pacing appears to be consistent, neither too fast nor too slow. She shows potential in both running and strength-based exercises, making her a hybrid athlete.
To improve performance in the Run Total segment, Janissa should focus on improving her overall fitness and reducing transition times. Incorporating high-intensity interval training (HIIT) sessions into her training routine can help increase her cardiovascular endurance and improve her running speed. Additionally, practicing quick transitions between exercises in her training sessions can help reduce time spent in the roxzone.
For the Wall Balls segment, Janissa should focus on improving her lower body strength and explosiveness. Incorporating exercises such as squats, lunges, and box jumps into her training routine can help build the necessary strength and power for better performance in this segment. Additionally, practicing proper form and technique during wall ball exercises can help optimize her efficiency and speed.
In the Sandbag Lunges segment, Janissa should work on improving her overall leg strength and stability. Exercises such as weighted lunges, step-ups, and single-leg squats can help strengthen the muscles used during lunges. Additionally, practicing proper form and maintaining a steady pace during lunges can help improve efficiency and reduce time spent in this segment.
To improve performance in the Farmers Carry segment, Janissa should focus on improving her grip strength and overall upper body strength. Incorporating exercises such as deadlifts, pull-ups, and farmer's walks into her training routine can help build the necessary strength and endurance for better performance in this segment. Additionally, practicing maintaining a steady pace and proper grip during farmer's carries can help optimize her performance.
For the Burpees Broad Jump segment, Janissa should focus on improving her explosive power and agility. Incorporating exercises such as box jumps, plyometric push-ups, and agility ladder drills into her training routine can help improve her power and agility for better performance in this segment. Additionally, practicing proper form and technique during burpees and broad jumps can help optimize her efficiency and speed.
In the Rowing segment, Janissa should work on improving her overall cardiovascular endurance and rowing technique. Incorporating rowing intervals and longer steady-state rowing sessions into her training routine can help improve her endurance and rowing efficiency. Additionally, focusing on maintaining a strong and efficient rowing technique can help optimize her performance in this segment.
To improve performance in the Running 7 segment, Janissa should focus on improving her overall running endurance and speed. Incorporating longer distance runs, interval training, and hill sprints into her training routine can help improve her running performance. Additionally, practicing proper running form and pacing strategies can help optimize her efficiency and speed.
For her Best Lap, Janissa should analyze the factors that led to her fastest split and incorporate those elements into her training and race strategies. This could include focusing on pacing, mental preparation, and optimizing transitions.
Janissa should also pay attention to her transition times, aiming to minimize the time spent in the roxzone. Practicing quick transitions and having a well-organized setup for each exercise can help reduce time wasted during transitions.
In terms of overall race strategy, Janissa should focus on playing to her strengths as a hybrid athlete. This means maintaining a steady pace during the running segments while utilizing her strength and power in the strength-based exercises. Finding a balance between pushing herself and managing her energy levels throughout the race will be crucial for optimal performance.
In conclusion, Janissa Diaby had a strong performance in the 2021 Amsterdam Hyrox race. While she showed strengths in certain segments, there are areas that can be improved through targeted training strategies and techniques. By focusing on overall fitness improvement, reducing transition times, and specific exercises to address weaknesses, Janissa can enhance her performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Zapponi Sara | 2024 Rimini | 01:39:51 | |
| Ghanmi Sirine | 2024 Marseille | 01:39:36 | |
| Stowe Jenna | 2024 Chicago Navy Pier | 01:40:22 | |
| Simpson Laura | 2024 Manchester | 01:40:25 | |
| Khounphachangsi Darlene | 2024 Toronto | 01:40:23 | |
| Das Ipsita | 2024 Dallas | 01:40:23 | |
| Van Epps Carrie | 2024 New York | 01:39:58 | |
| Koh Si Min | 2024 Singapore National Stadium | 01:39:42 | |
| Jongeneel Peggy | 2022 Amsterdam | 01:39:33 | |
| Hüttich Theresa | 2023 Köln | 01:39:34 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Diaby Janissa
