Benavides Garcia Janet Hyrox Result

Dive into this athlete’s performance at 2023 Bilbao 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.

Performance Highlights

ESP ESP Flag Women 30-34 #145015 01:29:18 19th in AG | Top 86.4% 68th | Top 60.2%
-02:02
43:46
Run Total
-00:15
05:28
Avg. Lap
-00:17
04:45
Best Lap
+01:53
38:35
Workout Total
+00:14
04:49
Avg. Workout
+00:10
07:01
Roxzone

Race Summary

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 Benavides Garcia Janet'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 Benavides Garcia Janet'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 Benavides Garcia Janet'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 Benavides Garcia Janet'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 03:54. Check the detail of the improvement plan below.

01:11 Potential Improvement 30.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sled Push 01:11 03:43 to 02:32 30.3%
Sandbag Lunges 01:11 05:43 to 04:32 30.3%
Burpees Broad Jump 00:42 06:24 to 05:42 17.9%
Farmers Carry 00:31 02:37 to 02:06 13.2%
Rowing 00:11 05:27 to 05:16 4.7%
Ski Erg 00:08 05:09 to 05:01 3.4%
Sled Pull 00:00 05:14 to 05:14 0.0%
Wall Balls 00:00 04:18 to 04:18 0.0%
Run Total 00:00 43:46 to 43:46 0.0%

Splits Time

Benavides Garcia Janet Perfect Race
Splits Total Average Total
Running 1 04:45 00:00 05:10 -00:25 00:00 +00:00
Ski Erg 05:09 04:45 05:06 +00:03 05:10 -00:25
Running 2 05:08 09:54 05:26 -00:18 10:16 -00:22
Sled Push 03:43 15:02 02:45 +00:58 15:42 -00:40
Running 3 05:24 18:45 05:45 -00:21 18:27 +00:18
Sled Pull 05:14 24:09 05:42 -00:28 24:12 -00:03
Running 4 05:30 29:23 05:46 -00:16 29:54 -00:31
Burpees Broad Jump 06:24 34:53 05:59 +00:25 35:40 -00:47
Running 5 05:39 41:17 05:54 -00:15 41:39 -00:22
Rowing 05:27 46:56 05:21 +00:06 47:33 -00:37
Running 6 05:34 52:23 05:48 -00:14 52:54 -00:31
Farmers Carry 02:37 57:57 02:16 +00:21 58:42 -00:45
Running 7 05:38 01:00:34 05:46 -00:08 01:00:58 -00:24
Sandbag Lunges 05:43 01:06:12 04:42 +01:01 01:06:44 -00:32
Running 8 06:12 01:11:55 06:10 +00:02 01:11:26 +00:29
Wall Balls 04:18 01:18:07 04:51 -00:33 01:17:36 +00:31
Roxzone 07:01 01:29:18 06:51 +00:10 01:29:18
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Janet Benavides Garcia performed well in the 2023 Bilbao HYROX race, finishing with an overall rank of 68 out of 412 athletes, putting her in the top 16% of participants. In her age group (30-34), she ranked 19th out of 94 athletes, which is in the top 20%.

Janet's overall time of 01:29:18 was commendable, and her total running time of 00:43:46 was 01:02 faster than the average. This indicates that she has a strong running profile and should continue to focus on improving her running performance.

Segments to Improve


1. Sandbag Lunges:
Janet lost significant time in this segment, being 00:59 slower than the average time. To improve her performance in this exercise, she should focus on strengthening her lower body, particularly her quadriceps, glutes, and hamstrings. Exercises such as squats, lunges, and deadlifts can help build the necessary strength. Additionally, practicing the sandbag lunges with proper form and technique, maintaining an upright posture and engaging the core, can also enhance efficiency.

2. Burpees Broad Jump:
Janet was 00:44 slower than the average time in this segment. To improve her performance, she should work on increasing her explosive power and cardiovascular endurance. Plyometric exercises such as box jumps, squat jumps, and burpees can help improve her power output. Incorporating high-intensity interval training (HIIT) sessions into her training routine can also enhance her cardiovascular fitness.

3. Sled Push:
Janet lost 00:39 more time than the average in this segment. To improve her sled push performance, she should focus on building strength in her lower body and core. Exercises such as squats, deadlifts, and planks can help develop the necessary strength and stability. Additionally, practicing the sled push with a controlled and powerful push-off, engaging the glutes and legs, can improve efficiency.

4. Roxzone:
Janet spent 00:22 more time than the average in the transition zones. To improve her roxzone time, she should focus on improving her overall fitness and reducing transition time. Incorporating interval training and circuit workouts into her training routine can help improve her cardiovascular endurance and speed up transitions. Additionally, practicing smooth and efficient transitions during training sessions can help minimize time wasted between exercises.

5. Farmers Carry:
Janet was 00:14 slower than the average time in this segment. To improve her performance in the farmers carry, she should focus on building grip strength and overall upper body strength. Exercises such as dead hangs, farmer's walks, and pull-ups can help strengthen her grip. Additionally, incorporating exercises such as rows, push-ups, and shoulder presses can enhance her overall upper body strength.

Strategies


During the race, Janet should consider the following strategies to improve her performance:

1. Pacing:
Based on her overall performance and splits, Janet appears to have a good pacing strategy. However, she should ensure that she maintains a consistent pace throughout the race, avoiding starting too fast and burning out later. She should aim to maintain a steady effort level and adjust as necessary based on her energy levels.

2. Transition Efficiency:
To minimize time lost in the roxzone, Janet should practice smooth and efficient transitions during her training sessions. This includes quickly moving from one exercise to the next and organizing her equipment in a way that allows for easy access. She should aim to streamline her transitions to maximize her overall race time.

3. Mental Preparation:
HYROX races can be physically demanding, so Janet should focus on mental preparation as well. Developing mental toughness, positive self-talk, and visualization techniques can help her push through challenging moments during the race. Setting goals and having a race plan in mind can also provide a sense of direction and motivation.

Overall, Janet Benavides Garcia performed well in the 2023 Bilbao HYROX race. By focusing on improving specific segments, implementing race strategies, and tailoring her training routine to address her areas of improvement, she can further enhance her performance in future races.

Similar Athletes
May Janina 2022 Berlin 01:29:32
Montgomery Lynsey 2024 Glasgow 01:29:21
Jacobsson Viktoria 2024 Stockholm 01:29:00
Mller Sandra 2023 Hannover 01:29:44
Remmers Annemarie 2019 Hannover 01:29:33
Roberts Jennie 2023 Birmingham 01:29:06
Nadziejko Patrycja 2024 Poznan 01:29:43
Thomson Katie 2024 Dubai 01:29:01
Laughlin Sarah 2024 Anaheim 01:29:43
Hansen Sara 2024 Malaga 01:28:56

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