Dive into this athlete’s performance at 2020 Hannover 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 586 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 Frähmcke Jan Marc'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 Frähmcke Jan Marc'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 Frähmcke Jan Marc'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 Frähmcke Jan Marc'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 06:16. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 02:49 | 08:22 to 05:33 | 44.9% |
| Sled Push | 01:50 | 05:08 to 03:18 | 29.3% |
| Wall Balls | 00:39 | 06:44 to 06:05 | 10.4% |
| Rowing | 00:27 | 04:53 to 04:26 | 7.2% |
| Ski Erg | 00:18 | 04:25 to 04:07 | 4.8% |
| Sandbag Lunges | 00:13 | 04:50 to 04:37 | 3.5% |
| Burpees Broad Jump | 00:00 | 03:42 to 03:42 | 0.0% |
| Farmers Carry | 00:00 | 01:40 to 01:40 | 0.0% |
| Run Total | 00:00 | 35:35 to 35:35 | 0.0% |
| Frähmcke Jan Marc | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:35 | 00:00 | 04:05 +00:30 | 00:00 +00:00 |
| Ski Erg | 04:25 | 04:35 | 04:10 +00:15 | 04:05 +00:30 |
| Running 2 | 04:07 | 09:00 | 04:27 -00:20 | 08:15 +00:45 |
| Sled Push | 05:08 | 13:07 | 03:37 +01:31 | 12:42 +00:25 |
| Running 3 | 04:49 | 18:15 | 04:55 -00:06 | 16:19 +01:56 |
| Sled Pull | 08:22 | 23:04 | 06:00 +02:22 | 21:14 +01:50 |
| Running 4 | 04:26 | 31:26 | 04:54 -00:28 | 27:14 +04:12 |
| Burpees Broad Jump | 03:42 | 35:52 | 04:12 -00:30 | 32:08 +03:44 |
| Running 5 | 04:37 | 39:34 | 04:58 -00:21 | 36:20 +03:14 |
| Rowing | 04:53 | 44:11 | 04:30 +00:23 | 41:18 +02:53 |
| Running 6 | 04:28 | 49:04 | 04:53 -00:25 | 45:48 +03:16 |
| Farmers Carry | 01:40 | 53:32 | 02:10 -00:30 | 50:41 +02:51 |
| Running 7 | 04:24 | 55:12 | 04:58 -00:34 | 52:51 +02:21 |
| Sandbag Lunges | 04:50 | 59:36 | 04:55 -00:05 | 57:49 +01:47 |
| Running 8 | 04:13 | 01:04:26 | 05:27 -01:14 | 01:02:44 +01:42 |
| Wall Balls | 06:44 | 01:08:39 | 06:28 +00:16 | 01:08:11 +00:28 |
| Roxzone | 05:01 | 01:20:16 | 05:37 -00:36 | 01:20:16 |
Sled Pull: Jan Marc Frähmcke lost 03:30 compared to the average time in this segment. To improve his performance in the Sled Pull, he should focus on strengthening his pulling muscles, particularly his back and legs. Exercises such as deadlifts, bent-over rows, and seated rows can help improve his pulling strength. Additionally, practicing proper sled pulling technique and working on explosive power through exercises like kettlebell swings and medicine ball slams can also be beneficial.
Sled Push: Jan Marc Frähmcke lost 02:03 compared to the average time in this segment. To improve his performance in the Sled Push, he should focus on increasing his lower body strength and power. Exercises such as squats, lunges, and sled pushes can help improve his pushing strength. Incorporating plyometric exercises like box jumps and explosive push-ups can also enhance his power output.
Wall Balls: Jan Marc Frähmcke lost 00:47 compared to the average time in this segment. To improve his performance in Wall Balls, he should focus on improving his upper body and core strength. Exercises such as shoulder presses, push-ups, and planks can help strengthen his upper body and core muscles. Additionally, incorporating wall ball exercises into his training routine and practicing proper form and technique will improve his efficiency in this segment.
Running 1: Jan Marc Frähmcke was 00:20 slower than the average time in this segment. To improve his running performance, he should focus on increasing his speed and endurance through interval training and long-distance runs. Incorporating hill sprints, tempo runs, and fartlek training can help improve his pace and overall running performance.
Rowing: Jan Marc Frähmcke was 00:17 slower than the average time in this segment. To improve his performance in rowing, he should focus on improving his rowing technique and increasing his overall cardiovascular fitness. Incorporating rowing intervals and longer rowing sessions into his training routine will help improve his rowing efficiency and endurance.
In terms of pacing, Jan Marc Frähmcke's strong running performance suggests that he should continue to prioritize his running training. However, he should also dedicate time to maintain and improve his overall strength, particularly in the pulling and pushing movements required in the Sled Pull and Sled Push segments.
By implementing these training strategies and techniques, Jan Marc Frähmcke can enhance his performance in the identified areas of improvement and continue to excel in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Adams Joseph | 2023 Manchester | 01:20:05 | |
| Waibel Taylor | 2023 Los Angeles | 01:19:58 | |
| Caballer Boix Rubén | 2024 World Championships Nice | 01:20:39 | |
| Cáliz Antonio | 2024 Milan | 01:20:41 | |
| Verutti Ramirez Matias | 2024 Madrid | 01:20:00 | |
| Tesei Moreno | 2024 Turin | 01:19:51 | |
| Mailland Jeff | 2024 Paris | 01:20:46 | |
| Maxwell Julien | 2023 Dubai | 01:20:24 | |
| Oliver Neale | 2024 Birmingham | 01:20:02 | |
| Moussa Ali Moussa Ali | 2024 Köln | 01:20:26 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Bremen | 01:11:57 | |
| WorldChampionship - Leipzig | 01:07:43 | |
| 2019 Hamburg | 01:13:20 | |
| 2023 Hamburg | 01:13:53 | |
| 2024 Poznan | 01:17:41 | |
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
