Dive into this athlete’s performance at 2024 Rotterdam 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
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 1000 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 1000 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire De Jongste Johanna'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 De Jongste Johanna'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 1000 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 De Jongste Johanna'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 De Jongste Johanna'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
03:10.
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:
Johanna De Jongste's performance in the 2024 Rotterdam HYROX race places her impressively within the top tiers of her age group and overall amongst all athletes. Her overall time of 01:28:40, with a total running time of 00:44:11, indicates a strong runner profile, as she was 01:55 faster than average. This suggests Johanna has a solid foundation in running, which she leveraged to gain significant advantages in the race. However, her performance in non-running segments, particularly in Burpees Broad Jump, Farmers Carry, and Sandbag Lunges, suggests there is room for improvement in strength and technique-specific exercises. Johanna's pacing appears to start slightly slower in the initial running segment but picks up pace significantly in subsequent runs, suggesting a strategic pacing approach that might have helped conserve energy for later stages of the race.
Segments to Improve:
Burpees Broad Jump: Johanna's performance in this segment was significantly slower than average. To improve, she should focus on plyometric exercises such as box jumps, jump squats, and broad jumps to build explosive power. Incorporating high-intensity interval training (HIIT) with a focus on burpees and broad jumps will also improve her efficiency and speed in this segment. Additionally, practicing the technique of using arm swing to maximize jump distance can be beneficial.
Farmers Carry: This segment was another area of weakness for Johanna. To enhance grip strength and endurance, she should incorporate exercises like dead hangs, farmers walks with incrementally increasing weight, and wrist curls. Engaging in functional strength training that mimics the carry's movement and challenges balance and core stability will also be key.
Sandbag Lunges: To improve in this segment, Johanna should strengthen her lower body and core, focusing on exercises such as weighted lunges, squats, and deadlifts. Implementing sandbag workouts that simulate the race conditions (e.g., sandbag lunges for distance or time) will help her become more accustomed to the specific demands of this challenge. Core strengthening exercises are also critical to maintain posture and balance throughout the lunges.
General Strength and Transition (Roxzone): Johanna's slower Roxzone time suggests the need for improved overall fitness and faster transitions. Circuit training that combines strength exercises with short runs or sprints can simulate race conditions and improve transition times. Practicing quick transitions between exercises, focusing on efficient movement and minimal rest, can also reduce Roxzone time.
Race Strategies:
Start Strategy: Given Johanna's strong running foundation, maintaining a slightly conservative pace in the initial running segment can help conserve energy for strength-based challenges. However, she should aim to minimize time lost in the first run and focus on smooth transitions into the first exercise zone.
Strength Segment Focus: For segments identified as weaker areas, Johanna should aim to maintain a steady, consistent pace rather than rushing, which can lead to fatigue or mistakes. Focusing on proper technique will ensure efficiency and prevent unnecessary energy expenditure.
Pacing and Energy Conservation: Balancing speed in running segments with energy conservation for strength exercises is crucial. Johanna should aim to slightly increase her pace in the middle running segments where she has shown to be stronger, allowing for more time in challenging strength segments.
Recovery and Transition: Quick, active recovery techniques, such as deep breathing and dynamic stretching in transition zones, can aid in Johanna's performance. Practicing transitions between running and exercises will also help reduce Roxzone times, improving overall race performance.
By focusing on these strategies and targeted improvements, Johanna De Jongste has the potential to significantly enhance her performance in future HYROX races, leveraging her running strengths while bolstering her capabilities in strength-specific segments.