Sijak Manuel Hyrox Result

Dive into this athlete’s performance at 2024 Köln 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

AUT AUT Flag Men 25-29 #131033 01:23:49 86th in AG | Top 55.8% 424th | Top 51.9%
+02:10
44:04
Run Total
+00:18
05:31
Avg. Lap
+00:41
05:10
Best Lap
-02:33
32:46
Workout Total
-00:19
04:05
Avg. Workout
+00:24
07:03
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 Men

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 Men

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 Men

Pacing Quality

This section showcases the entire Sijak Manuel'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 Sijak Manuel'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 Men

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 Sijak Manuel'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 Men

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 Sijak Manuel'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 04:14. Check the detail of the improvement plan below.

03:15 Potential Improvement 76.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:15 44:04 to 40:49 76.8%
Farmers Carry 00:29 02:28 to 01:59 11.4%
Burpees Broad Jump 00:15 05:03 to 04:48 5.9%
Ski Erg 00:10 04:30 to 04:20 3.9%
Wall Balls 00:05 05:55 to 05:50 2.0%
Sled Push 00:00 02:07 to 02:07 0.0%
Sled Pull 00:00 03:31 to 03:31 0.0%
Rowing 00:00 04:33 to 04:33 0.0%
Sandbag Lunges 00:00 04:39 to 04:39 0.0%

Splits Time

Sijak Manuel Perfect Race
Splits Total Average Total
Running 1 05:34 00:00 04:32 +01:02 00:00 +00:00
Ski Erg 04:30 05:34 04:24 +00:06 04:32 +01:02
Running 2 05:10 10:04 04:53 +00:17 08:56 +01:08
Sled Push 02:07 15:14 02:52 -00:45 13:49 +01:25
Running 3 05:17 17:21 05:18 -00:01 16:41 +00:40
Sled Pull 03:31 22:38 04:49 -01:18 21:59 +00:39
Running 4 05:31 26:09 05:16 +00:15 26:48 -00:39
Burpees Broad Jump 05:03 31:40 05:07 -00:04 32:04 -00:24
Running 5 05:31 36:43 05:26 +00:05 37:11 -00:28
Rowing 04:33 42:14 04:46 -00:13 42:37 -00:23
Running 6 05:18 46:47 05:18 +00:00 47:23 -00:36
Farmers Carry 02:28 52:05 02:08 +00:20 52:41 -00:36
Running 7 05:28 54:33 05:17 +00:11 54:49 -00:16
Sandbag Lunges 04:39 01:00:01 04:57 -00:18 01:00:06 -00:05
Running 8 06:19 01:04:40 05:51 +00:28 01:05:03 -00:23
Wall Balls 05:55 01:10:59 06:16 -00:21 01:10:54 +00:05
Roxzone 07:03 01:23:49 06:39 +00:24 01:23:49
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Manuel Sijak demonstrated a commendable performance in the 2024 Köln Hyrox race, finishing in the top 32% overall and within his age group. His prowess in strength-focused challenges, particularly the Sled Push, Sled Pull, and Burpees Broad Jump, where he ranked impressively high, highlights his strength-oriented profile. However, his total running time being slower than average indicates that while he excels in strength exercises, there is room for improvement in his running efficiency and endurance. Additionally, a significant amount of time was lost in the Roxzone, suggesting that transition times and overall fitness could be areas of focus. Manuel's pacing seemed to start too slow, as indicated by his first running segment, but he managed to improve his pace in subsequent runs, indicating a potential for a more balanced approach to pacing.

Segments to Improve:

  • Roxzone: The excessive time spent in transitions points to a need for improved overall fitness and efficiency moving between exercises. To address this, Manuel could integrate circuit training into his routine, focusing on short, high-intensity workouts with minimal rest between sets. Practicing transitions between different types of exercises can also reduce hesitation and improve speed during the race.
  • Total Running Time: Improving running efficiency and endurance is crucial. Interval training, with a mix of short sprints and longer, steady-state runs, can help enhance both speed and endurance. Incorporating hill repeats and tempo runs will also build leg strength and improve running economy. Running drills focusing on form, such as high knees and butt kicks, can enhance technique for more efficient movement.
  • Farmer's Carry: To improve grip strength and endurance, which are crucial for the Farmer's Carry, Manuel can incorporate specific grip-strengthening exercises, such as dead hangs, farmer's walks with progressively heavier weights, and wrist curls. Additionally, improving core stability through planks and oblique exercises can help maintain form and efficiency during this segment.
  • Wall Balls: To gain efficiency in Wall Balls, focusing on squat depth and power generation from the lower body can be beneficial. Incorporating exercises like thrusters, overhead squats, and medicine ball throws can improve the power and coordination needed for this exercise. Practicing Wall Balls at varied tempos and heights can also help adapt to performing under fatigue.

Race Strategies:

  • Start Pace: Manuel should consider starting at a slightly faster pace in the running segments to avoid losing time early on. Warming up thoroughly before the race can help prepare his body for a quicker start without risking early fatigue.
  • Strength to Running Transition: Improving the transition from strength exercises to running can help preserve momentum and reduce overall time. Practicing short runs immediately after strength training sessions can condition the body to switch gears more efficiently.
  • Mid-Race Nutrition and Hydration: Properly managing nutrition and hydration, especially in the later stages of the race, can prevent energy dips and cramping. Experimenting with different nutritional strategies during training can help Manuel find what works best for sustaining energy throughout the race.
  • Mental Toughness: Building mental resilience through visualization techniques and setting small, achievable targets throughout the race can help maintain focus and motivation, especially during challenging segments.

By focusing on these areas of improvement and implementing the suggested strategies, Manuel Sijak has the potential to significantly enhance his performance in future Hyrox races.

Similar Athletes
Zuurbier Sander 2023 Amsterdam 01:23:28
Alsop Chris 2024 Melbourne 01:23:49
Easey Ben 2024 Sports Direct HYROX London 01:23:57
Sifuentez Jayson 2021 Dallas 01:23:45
Coy Eric 2024 Ciudad de Mexico 01:23:54
Martin Sergio 2023 Bilbao 01:24:18
Gibson Brett 2024 Melbourne 01:23:31
Maurer Christian 2024 Frankfurt 01:24:18
Ducret Mathieu 2024 Marseille 01:23:27
Singh Gopal 2023 Birmingham 01:23:32

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