Dive into this athlete’s performance at 2023 Hamburg 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 984 similar athletes.
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.
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.
This section showcases the entire Rasch Jessica'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 Rasch Jessica's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Rasch Jessica'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.
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 Rasch Jessica'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 05:22. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 02:20 | 08:31 to 06:11 | 43.5% |
| Sled Push | 01:40 | 04:36 to 02:56 | 31.1% |
| Farmers Carry | 00:33 | 02:55 to 02:22 | 10.2% |
| Sandbag Lunges | 00:29 | 05:45 to 05:16 | 9.0% |
| Rowing | 00:18 | 05:51 to 05:33 | 5.6% |
| Ski Erg | 00:02 | 05:17 to 05:15 | 0.6% |
| Burpees Broad Jump | 00:00 | 06:02 to 06:02 | 0.0% |
| Wall Balls | 00:00 | 03:43 to 03:43 | 0.0% |
| Run Total | 00:00 | 48:43 to 48:43 | 0.0% |
| Rasch Jessica | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:25 | 00:00 | 05:32 -00:07 | 00:00 +00:00 |
| Ski Erg | 05:17 | 05:25 | 05:17 +00:00 | 05:32 -00:07 |
| Running 2 | 05:46 | 10:42 | 05:53 -00:07 | 10:49 -00:07 |
| Sled Push | 04:36 | 16:28 | 02:59 +01:37 | 16:42 -00:14 |
| Running 3 | 06:27 | 21:04 | 06:14 +00:13 | 19:41 +01:23 |
| Sled Pull | 08:31 | 27:31 | 06:25 +02:06 | 25:55 +01:36 |
| Running 4 | 05:57 | 36:02 | 06:17 -00:20 | 32:20 +03:42 |
| Burpees Broad Jump | 06:02 | 41:59 | 07:10 -01:08 | 38:37 +03:22 |
| Running 5 | 06:07 | 48:01 | 06:29 -00:22 | 45:47 +02:14 |
| Rowing | 05:51 | 54:08 | 05:37 +00:14 | 52:16 +01:52 |
| Running 6 | 05:50 | 59:59 | 06:22 -00:32 | 57:53 +02:06 |
| Farmers Carry | 02:55 | 01:05:49 | 02:27 +00:28 | 01:04:15 +01:34 |
| Running 7 | 06:25 | 01:08:44 | 06:20 +00:05 | 01:06:42 +02:02 |
| Sandbag Lunges | 05:45 | 01:15:09 | 05:26 +00:19 | 01:13:02 +02:07 |
| Running 8 | 06:50 | 01:20:54 | 07:02 -00:12 | 01:18:28 +02:26 |
| Wall Balls | 03:43 | 01:27:44 | 05:38 -01:55 | 01:25:30 +02:14 |
| Roxzone | 07:47 | 01:39:06 | 07:58 -00:11 | 01:39:06 |
Based on her splits analysis, Jessica performed well in several segments, including running 2, running 4, burpees broad jump, running 5, running 6, running 8, and wall balls. She was faster than average in these segments, indicating her strength and proficiency in these areas. Her running 2 segment was particularly impressive, as she was 00:06 faster than average. Her pacing throughout the race was consistent, with no segments significantly slower or faster than average.
To improve in the sled push segment, Jessica should work on her strength and power. Incorporating exercises such as weighted squats, deadlifts, and sled pushes into her training routine will help her develop the necessary strength for this segment. Additionally, focusing on proper technique and form during sled pushes is crucial for efficient movement.
In the sled pull segment, Jessica should concentrate on improving her grip strength and overall endurance. Exercises such as farmer's walks, kettlebell swings, and pull-ups will help strengthen her grip. Incorporating interval training and longer duration cardio exercises, such as running or rowing, will also aid in building endurance.
For the farmers carry segment, Jessica should work on improving her grip strength and overall speed. Exercises such as farmer's walks, kettlebell swings, and deadlifts will help strengthen her grip and develop the necessary speed for this segment. Additionally, incorporating interval training and sprints into her training routine will enhance her overall speed and performance.
In the sandbag lunges segment, Jessica should focus on improving her lower body strength and stability. Exercises such as squats, lunges, and step-ups will help strengthen her legs and improve her stability during lunges. Incorporating balance and stability exercises, such as single-leg deadlifts and Bosu ball exercises, will also contribute to improved performance in this segment.
For the rowing segment, Jessica should work on improving her overall endurance and power. Incorporating rowing intervals and longer duration cardio exercises, such as running or cycling, will help improve her cardiovascular fitness. Additionally, focusing on proper rowing technique and form will contribute to more efficient movement and improved performance in this segment.
Jessica should also pay attention to her transitions in the roxzone. By improving her overall fitness and transitioning more efficiently, she can reduce the time spent in the roxzone and make up valuable seconds.
Additionally, Jessica should consider implementing a strategy for each segment based on her strengths and weaknesses. For segments where she excels, she should aim to push the pace and gain an advantage. In segments where she struggles, she should focus on maintaining a steady pace and minimizing time lost.
Overall, Jessica Rasch had a solid performance in the 2023 Hamburg HYROX race. By focusing on improving the identified segments and implementing effective race strategies, she can continue to enhance her performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Cassar Sarah | 2024 Sydney | 01:39:15 | |
| Janca Lauren | 2024 Chicago Navy Pier | 01:39:17 | |
| Herger Zoe | 2024 Madrid | 01:39:11 | |
| Pérez Marrero Alba | 2022 Madrid | 01:38:39 | |
| Wendel Amanda | 2024 Chicago Navy Pier | 01:39:29 | |
| Hamdorf Lya | 2024 Hamburg | 01:39:11 | |
| Johnson Iona | 2024 Melbourne | 01:38:36 | |
| Cremers Ursula | 2024 Maastricht | 01:38:42 | |
| Dinapoli Jessica | 2024 New York | 01:39:06 | |
| Bergmann Melanie | 2022 Karlsruhe | 01:38:44 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Hannover | 01:51:52 | |
| 2022 Frankfurt | 01:34:20 | |
| 2024 Berlin | 01:41:23 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
