Diephaus Jana Hyrox Result

Dive into this athlete’s performance at 2022 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 25-29 #143003 01:27:42 6th in AG | Top 50.0% 30th | Top 38.0%
+02:14
47:17
Run Total
+00:18
05:55
Avg. Lap
+00:13
05:10
Best Lap
-02:34
33:29
Workout Total
-00:19
04:11
Avg. Workout
+00:25
07:02
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 Diephaus 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 Diephaus 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 Diephaus 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 Diephaus 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 05:08. Check the detail of the improvement plan below.

03:11 Potential Improvement 62.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 03:11 47:17 to 44:06 62.0%
Burpees Broad Jump 01:41 07:12 to 05:31 32.8%
Sandbag Lunges 00:14 04:39 to 04:25 4.5%
Farmers Carry 00:02 02:06 to 02:04 0.6%
Ski Erg 00:00 04:46 to 04:46 0.0%
Sled Push 00:00 01:46 to 01:46 0.0%
Sled Pull 00:00 04:13 to 04:13 0.0%
Rowing 00:00 04:47 to 04:47 0.0%
Wall Balls 00:00 04:00 to 04:00 0.0%

Splits Time

Diephaus Jana Perfect Race
Splits Total Average Total
Running 1 05:10 00:00 05:01 +00:09 00:00 +00:00
Ski Erg 04:46 05:10 05:03 -00:17 05:01 +00:09
Running 2 05:32 09:56 05:23 +00:09 10:04 -00:08
Sled Push 01:46 15:28 02:39 -00:53 15:27 +00:01
Running 3 06:00 17:14 05:38 +00:22 18:06 -00:52
Sled Pull 04:13 23:14 05:34 -01:21 23:44 -00:30
Running 4 05:53 27:27 05:41 +00:12 29:18 -01:51
Burpees Broad Jump 07:12 33:20 05:52 +01:20 34:59 -01:39
Running 5 06:13 40:32 05:49 +00:24 40:51 -00:19
Rowing 04:47 46:45 05:19 -00:32 46:40 +00:05
Running 6 06:07 51:32 05:43 +00:24 51:59 -00:27
Farmers Carry 02:06 57:39 02:12 -00:06 57:42 -00:03
Running 7 05:54 59:45 05:42 +00:12 59:54 -00:09
Sandbag Lunges 04:39 01:05:39 04:37 +00:02 01:05:36 +00:03
Running 8 06:32 01:10:18 06:05 +00:27 01:10:13 +00:05
Wall Balls 04:00 01:16:50 04:47 -00:47 01:16:18 +00:32
Roxzone 07:02 01:27:42 06:37 +00:25 01:27:42
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Jana Diephaus had a strong overall performance in the Hyrox race in Essen. She finished with an overall rank of 30, placing her in the top 11% of 268 athletes. In her age group (25-29), she ranked 6th out of 40 athletes, which is in the top 15%. Her total race time was 01:27:42, and her total running time was 00:47:17, which was 03:36 slower than the average for her finish time. Jana's best running lap was completed in 00:05:10.

Based on the splits analysis, Jana performed slightly slower than the average in most running segments, except for the Ski Erg and Sled Push, where she was faster than the average. Her running performance could be improved, as her total running time was slower than the average.

Segments to Improve


1. Run Total:
Jana's total running time was 03:36 slower than the average. To improve this segment, she should focus on improving her overall fitness and endurance. Incorporating interval training, hill sprints, and tempo runs into her training routine can help improve her running speed and endurance.

2. Burpees Broad Jump:
Jana's time in this segment was 01:42 slower than the average. To improve performance in this segment, she should focus on both strength and technique. Incorporating exercises such as burpees, broad jumps, and plyometric exercises into her training routine can improve her explosiveness and power. Additionally, practicing efficient technique for the burpees and broad jumps can help save time during the race.

3. Running 6:
Jana's time in this segment was 00:26 slower than the average. To improve running performance in this segment, she should focus on improving her speed and endurance. Incorporating interval training, tempo runs, and hill sprints into her training routine can help improve her overall running performance.

4. Running 5:
Jana's time in this segment was 00:25 slower than the average. To improve running performance in this segment, she should focus on improving her speed and endurance. Incorporating interval training, tempo runs, and hill sprints into her training routine can help improve her overall running performance.

5. Best Lap:
Jana's best running lap was completed in 00:05:10, which was 00:18 slower than the average. To improve her best lap time, she should focus on improving her speed and endurance. Incorporating interval training, tempo runs, and hill sprints into her training routine can help improve her overall running performance.

Strategies


- Pacing: Jana should work on maintaining a consistent pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow can result in wasted energy. She should aim to find a comfortable pace that allows her to maintain a steady effort throughout the race.

- Transitions: Jana should work on improving her transition time between exercises. This can be achieved by practicing efficient and quick transitions during training sessions. By minimizing the time spent in the roxzone, she can optimize her overall race time.

- Strength Training: Jana should incorporate strength training exercises into her training routine to improve her overall strength and power. Exercises such as squats, deadlifts, lunges, and kettlebell swings can help improve her performance in strength-based segments.

- Endurance Training: Jana should focus on improving her overall endurance through regular long runs and interval training. This will help improve her overall race performance and reduce the time lost during running segments.

- Form Correction: Jana should work with a coach or trainer to ensure proper form and technique in each exercise. This will help her perform the exercises more efficiently and reduce the risk of injury.

- Mental Preparation: Jana should work on mental preparation techniques such as visualization and positive self-talk to stay focused and motivated during the race. This can help improve her overall performance and maintain a strong mindset throughout the race.

By implementing these strategies and focusing on improving specific segments, Jana can enhance her performance in future Hyrox races.

Similar Athletes
Butcher Jade 2024 London 01:27:40
Davison Neve 2023 Manchester 01:27:38
Brocksieper Chantal 2023 Stuttgart 01:28:11
Puecher Alexandra 2019 Wien 01:27:36
PreußBerger Melissa 2024 Frankfurt 01:27:34
Scheepers Alyson 2024 Cape Town 01:28:03
Quigley Imogen 2021 Birmingham 01:28:02
Church Claire 2022 London 01:28:03
Buttacavoli Katie 2023 Melbourne 01:27:58
Adams Diandra 2019 Karlsruhe 01:28:10

Measure Your Performance Against Top Athletes

Other Results from this athlete
No other results found for this athlete.

Ready to conquer your next race?

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

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download