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 1000 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 Craig Diana'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 Craig Diana'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 Craig Diana'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 Craig Diana'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 04:27. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 01:56 | 08:26 to 06:30 | 43.4% |
| Farmers Carry | 01:06 | 03:23 to 02:17 | 24.7% |
| Sled Push | 00:47 | 03:36 to 02:49 | 17.6% |
| Sandbag Lunges | 00:30 | 05:32 to 05:02 | 11.2% |
| Wall Balls | 00:07 | 05:15 to 05:08 | 2.6% |
| Ski Erg | 00:01 | 05:12 to 05:11 | 0.4% |
| Sled Pull | 00:00 | 05:29 to 05:29 | 0.0% |
| Rowing | 00:00 | 05:19 to 05:19 | 0.0% |
| Run Total | 00:00 | 46:03 to 46:03 | 0.0% |
| Craig Diana | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:34 | 00:00 | 05:24 +00:10 | 00:00 +00:00 |
| Ski Erg | 05:12 | 05:34 | 05:14 -00:02 | 05:24 +00:10 |
| Running 2 | 05:21 | 10:46 | 05:46 -00:25 | 10:38 +00:08 |
| Sled Push | 03:36 | 16:07 | 02:55 +00:41 | 16:24 -00:17 |
| Running 3 | 05:26 | 19:43 | 06:05 -00:39 | 19:19 +00:24 |
| Sled Pull | 05:29 | 25:09 | 06:13 -00:44 | 25:24 -00:15 |
| Running 4 | 05:36 | 30:38 | 06:06 -00:30 | 31:37 -00:59 |
| Burpees Broad Jump | 08:26 | 36:14 | 06:50 +01:36 | 37:43 -01:29 |
| Running 5 | 05:45 | 44:40 | 06:15 -00:30 | 44:33 +00:07 |
| Rowing | 05:19 | 50:25 | 05:31 -00:12 | 50:48 -00:23 |
| Running 6 | 05:41 | 55:44 | 06:09 -00:28 | 56:19 -00:35 |
| Farmers Carry | 03:23 | 01:01:25 | 02:25 +00:58 | 01:02:28 -01:03 |
| Running 7 | 06:08 | 01:04:48 | 06:08 +00:00 | 01:04:53 -00:05 |
| Sandbag Lunges | 05:32 | 01:10:56 | 05:13 +00:19 | 01:11:01 -00:05 |
| Running 8 | 06:36 | 01:16:28 | 06:41 -00:05 | 01:16:14 +00:14 |
| Wall Balls | 05:15 | 01:23:04 | 05:31 -00:16 | 01:22:55 +00:09 |
| Roxzone | 07:54 | 01:36:04 | 07:38 +00:16 | 01:36:04 |
Diana Craig performed well in the Hyrox race in Hamburg, finishing with an overall time of 01:36:04. She achieved an impressive overall rank of 250, placing her in the top 22% of 1091 athletes. In her age group (45-49), she ranked 15th out of 94 athletes, placing her in the top 15%.
Diana's total running time of 00:46:03 was particularly notable, as she finished 01:38 faster than the average for her finish time. This indicates that she has a strong running profile and should continue to focus on improving her running performance.
Splits Analysis:
Running 1: Diana's running time in this segment was 00:05:34, which was 00:21 slower than the average time. To improve this segment, she should work on increasing her running speed and endurance. Incorporating interval training, such as alternating between high-intensity sprints and recovery jogs, can help improve her running speed.
Burpees Broad Jump: Diana's time in this segment was 00:08:26, which was 01:58 slower than the average time. To improve in this segment, she should focus on building upper body and core strength. Exercises such as push-ups, planks, and burpees can help improve her performance in this segment. Additionally, practicing the proper technique for the broad jump can help her maximize her distance and efficiency.
Farmers Carry: Diana's time in this segment was 00:03:23, which was 00:49 slower than the average time. To improve in this segment, she should focus on building grip strength and overall strength in her upper body and core. Exercises such as deadlifts, farmer's walks, and hanging from a bar can help improve her grip strength. Additionally, incorporating exercises that target the muscles used in the farmers carry, such as weighted carries and kettlebell swings, can help improve her performance.
Roxzone: Diana's time in this segment was 00:07:54, which was 00:28 slower than the average time. To improve in this segment, she should focus on improving her overall fitness and reducing her transition time. Incorporating high-intensity interval training (HIIT) workouts and practicing quick transitions between exercises can help improve her overall fitness and reduce her time in the Roxzone.
Sled Push: Diana's time in this segment was 00:03:36, which was 00:22 slower than the average time. To improve in this segment, she should focus on building leg strength and explosive power. Exercises such as squats, lunges, and sled pushes can help improve her leg strength. Additionally, incorporating plyometric exercises such as box jumps and squat jumps can help improve her explosive power.
Sandbag Lunges: Diana's time in this segment was 00:05:32, which was 00:19 slower than the average time. To improve in this segment, she should focus on building leg and core strength. Exercises such as lunges, step-ups, and planks can help improve her leg and core strength. Additionally, practicing proper technique for the lunges, including maintaining an upright posture and engaging the core, can help improve her performance.
Best Lap: Diana's best lap time was 00:05:21, which was faster than the average time. This highlights her strong running ability. To continue improving her running performance, she should focus on maintaining a consistent pace throughout the race and incorporating interval training to improve speed and endurance.
During the race, Diana should focus on pacing herself appropriately to maintain a consistent speed throughout. This will help prevent fatigue and optimize her performance.
She should also prioritize efficient transitions between exercises in the Roxzone to minimize time spent in this segment. Practicing quick transitions and ensuring she is well-prepared with the necessary equipment can help improve her transition time.
Additionally, Diana should consider incorporating specific training sessions focused on the segments where she lost the most time, such as the Burpees Broad Jump, Farmers Carry, Roxzone, Sled Push, Running 1, and Sandbag Lunges. By dedicating specific training sessions to these segments, she can focus on improving her performance in these areas and ultimately enhance her overall race performance.
| Similar Athletes | |||
|---|---|---|---|
| Mcateer Cheryl | 2021 Birmingham | 01:36:31 | |
| Meyers Megan | 2024 Washington - North American Championships | 01:36:27 | |
| Ticchioni Sara | 2024 Milan | 01:35:57 | |
| Anaya Chavez Jennifer | 2024 Mexico City | 01:36:30 | |
| Czimboli Rodica | 2019 Wien | 01:36:08 | |
| Davenport Lizzy | 2024 Chicago Navy Pier | 01:35:42 | |
| Edmondson Cassie | 2024 Perth | 01:36:12 | |
| Bouedo Annaëlle | 2024 Paris | 01:35:47 | |
| Gebehenne Elsa | 2024 Frankfurt | 01:36:22 | |
| Wasik Anna | 2024 Poznan | 01:36:12 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Essen | 01:41:43 | |
| 2023 Köln | 01:51:20 | |
| 2023 Maastricht European Championships | 01:42:49 | |
| 2024 Berlin | 01:41:59 | |
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
