Gnich Jana Hyrox Result

Dive into this athlete’s performance at 2019 Essen 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

GER GER Flag Women 30-34 #91032 01:27:13 11th in AG | Top 52.4% 38th | Top 41.8%
-00:34
44:12
Run Total
-00:03
05:32
Avg. Lap
-00:48
04:07
Best Lap
+01:40
37:32
Workout Total
+00:12
04:41
Avg. Workout
-01:02
05:33
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 Gnich Jana'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 Gnich Jana'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 Gnich Jana'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 Gnich Jana'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 05:03. Check the detail of the improvement plan below.

01:34 Potential Improvement 31.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sled Pull 01:34 06:40 to 05:06 31.0%
Wall Balls 01:25 05:36 to 04:11 28.1%
Rowing 00:57 06:09 to 05:12 18.8%
Ski Erg 00:35 05:32 to 04:57 11.6%
Run Total 00:28 44:12 to 43:44 9.2%
Sled Push 00:03 02:29 to 02:26 1.0%
Farmers Carry 00:01 02:04 to 02:03 0.3%
Burpees Broad Jump 00:00 05:11 to 05:11 0.0%
Sandbag Lunges 00:00 03:51 to 03:51 0.0%

Splits Time

Gnich Jana Perfect Race
Splits Total Average Total
Running 1 04:07 00:00 05:01 -00:54 00:00 +00:00
Ski Erg 05:32 04:07 05:03 +00:29 05:01 -00:54
Running 2 05:02 09:39 05:19 -00:17 10:04 -00:25
Sled Push 02:29 14:41 02:39 -00:10 15:23 -00:42
Running 3 05:50 17:10 05:36 +00:14 18:02 -00:52
Sled Pull 06:40 23:00 05:33 +01:07 23:38 -00:38
Running 4 05:50 29:40 05:39 +00:11 29:11 +00:29
Burpees Broad Jump 05:11 35:30 05:48 -00:37 34:50 +00:40
Running 5 06:08 40:41 05:47 +00:21 40:38 +00:03
Rowing 06:09 46:49 05:18 +00:51 46:25 +00:24
Running 6 05:53 52:58 05:41 +00:12 51:43 +01:15
Farmers Carry 02:04 58:51 02:11 -00:07 57:24 +01:27
Running 7 05:34 01:00:55 05:39 -00:05 59:35 +01:20
Sandbag Lunges 03:51 01:06:29 04:36 -00:45 01:05:14 +01:15
Running 8 05:53 01:10:20 06:04 -00:11 01:09:50 +00:30
Wall Balls 05:36 01:16:13 04:44 +00:52 01:15:54 +00:19
Roxzone 05:33 01:27:13 06:35 -01:02 01:27:13
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Jana Gnich performed well in the 2019 Essen Hyrox race, finishing with an overall rank of 38 out of 310 athletes, placing her in the top 12% of all participants. In her age group (30-34), she achieved a rank of 11 out of 74 athletes, placing her in the top 14%.

Her overall time of 01:27:13 is commendable, but there are areas where she can improve her performance. Specifically, her total running time of 00:44:12 is 00:53 slower than the average for her finish time. This indicates that she may need to focus on improving her overall fitness and transition time. Additionally, her best running lap time of 00:04:07 shows that she has the potential to excel in running.

Segments to Improve


1. Wall Balls:
Jana lost 00:57 more time than the average in this segment. To improve performance, she should focus on building strength and endurance in her lower body. Incorporating exercises such as squats, lunges, and leg presses into her training routine will help her improve her performance in this segment. Additionally, practicing proper form and technique during wall ball exercises will also contribute to better performance.

2. Rowing:
Jana lost 00:54 more time than the average in the rowing segment. To enhance her rowing performance, she should focus on building her upper body strength and endurance. Incorporating exercises such as rows, pull-ups, and lat pulldowns into her training routine will help her improve her rowing efficiency. Additionally, practicing proper rowing technique, including a strong leg drive and efficient use of the arms and core, will contribute to better performance.

3. Run Total:
Jana lost time in multiple running segments, indicating a need to improve her overall running performance. To enhance her running ability, she should focus on building her cardiovascular endurance and leg strength. Incorporating interval training, hill sprints, and tempo runs into her training routine will help her improve her running speed and endurance. Additionally, working on her running form and efficiency, including maintaining a proper stride length and cadence, will contribute to better performance.

4. Sled Pull:
Jana lost 00:50 more time than the average in the sled pull segment. To improve her sled pull performance, she should focus on building her lower body strength and power. Exercises such as deadlifts, squats, and glute bridges will help her develop the necessary strength for this segment. Additionally, practicing proper technique, including maintaining a low stance and using her leg muscles to generate power, will contribute to better performance.

Strategies


- Pacing: Jana should focus on maintaining a consistent pace throughout the race. It is important for her to avoid starting too fast and burning out later in the race. By pacing herself properly, she can ensure sustainable performance throughout all segments.
- Transition Time: Jana should work on improving her transition time between segments. This can be achieved through practicing smooth and efficient transitions during training sessions. By minimizing the time spent in the roxzone, she can gain a competitive advantage and improve her overall race time.
- Strength Training: Jana should incorporate strength training exercises into her routine to improve her overall strength and power. This will not only enhance her performance in strength-focused segments but also contribute to better overall race performance.
- Running Training: Jana should prioritize running training to improve her running performance. Incorporating interval training, tempo runs, and hill sprints into her routine will help her build endurance and speed, leading to better running times in the race.
- Technique and Form: Jana should focus on practicing proper technique and form for each segment. This includes maintaining proper body positioning, using the correct muscle groups, and executing movements efficiently. Regular practice and feedback from a coach or trainer can help her refine her technique and improve performance.

By implementing these strategies and focusing on areas of improvement, Jana Gnich can enhance her performance in future Hyrox races and continue to excel in her age group.

Similar Athletes
Barr Kate 2024 Glasgow 01:26:47
Wilson Caitlin 2024 Malaga 01:26:54
Verburg Aylin 2023 Amsterdam 01:26:58
Essert Madeleine 2023 Stuttgart 01:27:19
Churchill Claire 2024 Sports Direct HYROX London 01:26:55
Edwards Rebecca 2024 London 01:27:30
Mcnulty Aoife 2024 Dublin 01:27:36
Rosant Gaelle 2024 Paris 01:27:10
Burmeister Naike 2018 Hamburg 01:27:34
Moya Martos Sonia 2022 Madrid 01:27:29

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