Dive into this athlete’s performance at 2024 Vienna - European Championship 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.
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 Hantsch Janine'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 Hantsch Janine'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 Hantsch Janine'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 Hantsch Janine'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
03:39.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Janine Hantsch showcased an impressive performance at the 2024 Vienna - European Championship, ranking in the top 23% of all athletes and top 26% in her age group, which is commendable. A standout aspect of her performance was her total running time, which was 06:06 faster than average, indicating a strong running profile. However, her performance in strength-focused segments and transitions between exercises (Roxzone) suggests room for improvement. Her pacing in the initial running segments was aggressive, which might have impacted her energy reserves for subsequent exercises. Overall, Janine has a runner profile but needs to focus on enhancing her strength and efficiency in exercise transitions to become a more well-rounded HYROX athlete.
Segments to Improve:
Burpees Broad Jump: Janine's performance in this segment was significantly slower than average, indicating a need for improvement in both explosive strength and endurance. Training should include plyometric exercises such as box jumps, squat jumps, and lunge jumps to build explosive power. Additionally, incorporating interval training that mimics the burpee broad jump's intensity and duration can improve endurance and efficiency in this exercise.
Sandbag Lunges: The slower time in sandbag lunges suggests a need for enhanced lower body strength and stability. Lunges with varied weights and unilateral strength training, such as single-leg deadlifts and Bulgarian split squats, can increase leg strength and balance. Core strengthening exercises will also aid in maintaining posture and stability with the sandbag.
Wall Balls: A slight delay in this segment indicates room for improvement in coordination and power. Practicing wall balls with varying weights and heights can help. Emphasizing the squat depth and explosiveness of the throw, as well as working on hand-eye coordination, will enhance performance.
Roxzone: Her faster-than-average transition time suggests good overall fitness, but to further improve, Janine should focus on minimizing rest between exercises and practicing quicker transitions. Circuit training that simulates the race's structure, focusing on reducing rest periods progressively, could be beneficial.
Race Strategies:
Start Pacing: Given Janine's strong running ability, she should still start the race at a controlled pace to conserve energy for strength-focused segments. Implementing a pacing strategy that allows for a slight reserve during the first half of the race can lead to better overall performance.
Strength Training Focus: Integrating more strength-focused training sessions in the weeks leading up to the race can help balance her running prowess with the demands of the strength segments. This includes targeted workouts for the identified weak segments and overall functional strength training.
Transition Efficiency: Practicing transitions between running and strength exercises can shave valuable seconds off the Roxzone time. Incorporating dynamic stretches and mobility drills into her routine can also enhance fluidity between segments.
Mid-Race Nutrition and Hydration: Properly managing nutrition and hydration, especially in the latter half of the race, can prevent fatigue and maintain performance levels. Experimenting with different strategies during training to find what works best for her body is recommended.
By focusing on these targeted areas of improvement and implementing the suggested strategies, Janine Hantsch has the potential to significantly enhance her overall HYROX performance, making her a more competitive athlete in both her age group and the overall field.
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