Thode Justin Hyrox Result

Dive into this athlete’s performance at 2023 Maastricht European Championships 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 797 similar athletes.

Performance Highlights

NED NED Flag Women 35-39 #182522 01:42:00 45th in AG | Top 83.3% 208th | Top 79.1%
+03:36
55:10
Run Total
+00:28
06:54
Avg. Lap
+00:24
06:00
Best Lap
-01:31
40:44
Workout Total
-00:11
05:05
Avg. Workout
-02:07
06:08
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 797 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 797 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Thode Justin'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 Thode Justin'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 797 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 Thode Justin'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 Thode Justin'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 06:22. Check the detail of the improvement plan below.

04:53 Potential Improvement 76.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 04:53 55:10 to 50:17 76.7%
Rowing 00:52 06:29 to 05:37 13.6%
Burpees Broad Jump 00:24 07:33 to 07:09 6.3%
Sandbag Lunges 00:08 05:35 to 05:27 2.1%
Sled Push 00:05 03:07 to 03:02 1.3%
Ski Erg 00:00 05:16 to 05:16 0.0%
Sled Pull 00:00 05:44 to 05:44 0.0%
Farmers Carry 00:00 02:21 to 02:21 0.0%
Wall Balls 00:00 04:39 to 04:39 0.0%

Splits Time

Thode Justin Perfect Race
Splits Total Average Total
Running 1 06:32 00:00 05:38 +00:54 00:00 +00:00
Ski Erg 05:16 06:32 05:21 -00:05 05:38 +00:54
Running 2 06:00 11:48 06:05 -00:05 10:59 +00:49
Sled Push 03:07 17:48 03:06 +00:01 17:04 +00:44
Running 3 08:11 20:55 06:25 +01:46 20:10 +00:45
Sled Pull 05:44 29:06 06:36 -00:52 26:35 +02:31
Running 4 06:16 34:50 06:27 -00:11 33:11 +01:39
Burpees Broad Jump 07:33 41:06 07:25 +00:08 39:38 +01:28
Running 5 06:38 48:39 06:40 -00:02 47:03 +01:36
Rowing 06:29 55:17 05:40 +00:49 53:43 +01:34
Running 6 06:39 01:01:46 06:32 +00:07 59:23 +02:23
Farmers Carry 02:21 01:08:25 02:30 -00:09 01:05:55 +02:30
Running 7 06:40 01:10:46 06:31 +00:09 01:08:25 +02:21
Sandbag Lunges 05:35 01:17:26 05:38 -00:03 01:14:56 +02:30
Running 8 08:18 01:23:01 07:12 +01:06 01:20:34 +02:27
Wall Balls 04:39 01:31:19 05:59 -01:20 01:27:46 +03:33
Roxzone 06:08 01:42:00 08:15 -02:07 01:42:00
Based on 797 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Justin Thode had a strong performance in the 2023 Maastricht European Championships HYROX race, finishing with an overall rank of 208 out of 827 athletes, which places him in the top 25% of all competitors. In his age group (35-39), he ranked 45th out of 164 athletes, putting him in the top 27%.

His overall time of 01:42:00 was solid, but there are areas where he can improve to further enhance his performance. His total running time of 00:55:10 was 06:17 slower than the average for his finish time. This indicates that he may need to improve his overall fitness and transition time to decrease the time spent in the ROX zones.

Segments to Improve


1. Running 1:
Justin's time of 00:06:32 was 01:08 slower than the average. To improve this segment, he can focus on increasing his speed and endurance through interval training and tempo runs. Incorporating hill sprints and plyometric exercises like box jumps can also help increase his power and explosiveness.

2. Running 3:
Justin's time of 00:08:11 was 01:43 slower than the average. To improve this segment, he should focus on endurance training and longer distance runs. Incorporating longer interval workouts, such as 800-meter repeats or steady-state runs, can help improve his endurance and decrease his time in this segment.

3. Running 8:
Justin's time of 00:08:18 was 00:53 slower than the average. To improve this segment, he should focus on improving his overall running stamina and speed. Incorporating tempo runs, fartlek training, and hill repeats can help improve his running endurance and speed. Additionally, working on his running form and technique, such as maintaining an efficient stride and proper posture, can also contribute to faster times.

4. Rowing:
Justin's time of 00:06:29 was 00:50 slower than the average. To improve this segment, he should focus on improving his rowing technique and power. Incorporating rowing intervals and drills, such as power strokes and pyramid workouts, can help increase his rowing speed and efficiency. Strengthening his upper body and core through exercises like rows, pull-ups, and planks can also contribute to improved rowing performance.

5. Best Lap:
Justin's best running lap time of 00:06:00 indicates that he has good speed and potential for improvement. To further enhance this strength, he can focus on increasing his anaerobic capacity through high-intensity interval training and speed workouts. Incorporating short sprints, shuttle runs, and agility drills can help improve his acceleration and top speed.

6. Burpees Broad Jump:
Justin's time of 00:07:33 was 00:28 slower than the average. To improve this segment, he should focus on increasing his explosive power and agility. Incorporating exercises like squat jumps, box jumps, and agility ladder drills can help improve his power output and speed during the burpees broad jump.

Strategies


- Pacing: Based on the splits analysis, Justin's pacing throughout the race was relatively consistent. However, he may want to evaluate his pacing strategy and consider starting with a slightly faster pace to ensure he doesn't lose time in the later segments. This can be achieved through specific interval training targeting race pace.

- Strength Training: As Justin's total running time was slower than the average, he may benefit from focusing on strength training to improve his running performance. Incorporating exercises like squats, lunges, deadlifts, and plyometric exercises can help increase his leg strength and power, leading to faster running times.

- Transition Time: To further improve his performance, Justin should work on decreasing his transition time between segments. This can be achieved through practicing quick and efficient transitions during training sessions, focusing on smooth and seamless movement between exercises.

- Mental Preparation: In addition to physical training, Justin should also focus on mental preparation for the race. Developing a race-day routine, visualizing success, and setting specific goals can help him stay focused and motivated during the race.

Overall, Justin Thode had a strong performance in the HYROX race, but there are areas where he can improve to enhance his overall performance. By targeting specific segments for improvement, implementing effective training strategies, and focusing on mental preparation, Justin can continue to excel in future races.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Women
Similar Athletes
Lilburne Claire 2024 Melbourne 01:42:27
Derks Loretta 2023 Maastricht European Championships 01:42:02
Kraatz Frauke 2018 Essen 01:41:56
Piechowiak Megan 2021 Dallas 01:41:46
Paz Faye Anne 2023 Dubai 01:41:45
Corrigan Olivia 2024 Chicago Navy Pier 01:42:16
Roediger Judith 2023 Frankfurt 01:41:58
Mell Melanie 2024 Frankfurt 01:41:45
Farrelly Ita 2023 Madrid 01:42:27
Sdrojek Ann 2020 Hannover 01:41:54

Measure Your Performance Against Top Athletes

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2024 Maastricht 01:36:49

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