Dive into this athlete’s performance at 2018 Essen 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 827 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 Jonczyk Sebastian'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 Jonczyk Sebastian'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 Jonczyk Sebastian'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 Jonczyk Sebastian'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 06:57. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 04:22 | 13:03 to 08:41 | 62.8% |
| Farmers Carry | 01:25 | 04:09 to 02:44 | 20.4% |
| Burpees Broad Jump | 00:57 | 08:08 to 07:11 | 13.7% |
| Sled Pull | 00:13 | 06:32 to 06:19 | 3.1% |
| Ski Erg | 00:00 | 04:46 to 04:46 | 0.0% |
| Sled Push | 00:00 | 02:38 to 02:38 | 0.0% |
| Rowing | 00:00 | 04:59 to 04:59 | 0.0% |
| Sandbag Lunges | 00:00 | 05:19 to 05:19 | 0.0% |
| Run Total | 00:00 | 48:39 to 48:39 | 0.0% |
| Jonczyk Sebastian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:43 | 00:00 | 05:24 -00:41 | 00:00 +00:00 |
| Ski Erg | 04:46 | 04:43 | 04:45 +00:01 | 05:24 -00:41 |
| Running 2 | 05:31 | 09:29 | 05:55 -00:24 | 10:09 -00:40 |
| Sled Push | 02:38 | 15:00 | 03:36 -00:58 | 16:04 -01:04 |
| Running 3 | 06:09 | 17:38 | 06:34 -00:25 | 19:40 -02:02 |
| Sled Pull | 06:32 | 23:47 | 06:17 +00:15 | 26:14 -02:27 |
| Running 4 | 06:18 | 30:19 | 06:34 -00:16 | 32:31 -02:12 |
| Burpees Broad Jump | 08:08 | 36:37 | 07:20 +00:48 | 39:05 -02:28 |
| Running 5 | 06:38 | 44:45 | 06:52 -00:14 | 46:25 -01:40 |
| Rowing | 04:59 | 51:23 | 05:16 -00:17 | 53:17 -01:54 |
| Running 6 | 06:25 | 56:22 | 06:40 -00:15 | 58:33 -02:11 |
| Farmers Carry | 04:09 | 01:02:47 | 02:40 +01:29 | 01:05:13 -02:26 |
| Running 7 | 06:26 | 01:06:56 | 06:37 -00:11 | 01:07:53 -00:57 |
| Sandbag Lunges | 05:19 | 01:13:22 | 06:51 -01:32 | 01:14:30 -01:08 |
| Running 8 | 06:31 | 01:18:41 | 07:59 -01:28 | 01:21:21 -02:40 |
| Wall Balls | 13:03 | 01:25:12 | 08:56 +04:07 | 01:29:20 -04:08 |
| Roxzone | 09:38 | 01:47:53 | 09:37 +00:01 | 01:47:53 |
In terms of his splits analysis, Sebastian performed exceptionally well in several segments. Most notably, his running times were consistently faster than the average. His total running time of 00:48:39 was 00:44 faster than the average, indicating his strength as a runner. His best running lap was completed in an impressive time of 00:04:43.
To improve in the Wall Balls segment, Sebastian should concentrate on developing his upper body strength and endurance. Incorporating exercises such as shoulder presses, push-ups, and planks into his training routine can help him build the necessary strength. Additionally, practicing wall balls with proper form and technique, focusing on explosiveness and accuracy, will contribute to better performance in this segment.
For the Farmers Carry segment, Sebastian should work on improving his grip strength and overall endurance. Exercises like deadlifts, farmer's walks, and kettlebell swings can specifically target these areas. Additionally, incorporating forearm exercises such as wrist curls and reverse curls can help strengthen his grip. Practicing the Farmers Carry with progressively heavier weights will also aid in building the necessary strength and endurance.
In the Burpees Broad Jump segment, Sebastian should focus on improving his explosiveness and agility. Incorporating plyometric exercises like box jumps, squat jumps, and lateral jumps into his training routine can enhance his power and explosiveness. Additionally, improving his overall cardiovascular endurance through interval training and circuit workouts will contribute to better performance in this segment.
Furthermore, Sebastian should focus on developing a well-rounded fitness routine that incorporates both strength and cardiovascular training. This will enhance his overall fitness and allow him to excel in all segments of the Hyrox race. Incorporating interval training, circuit workouts, and specific exercises targeting his weaker segments will aid in his improvement.
In conclusion, Sebastian Jonczyk demonstrated impressive performance in the 2018 Essen Hyrox race. With a focus on improving the Wall Balls, Farmers Carry, and Burpees Broad Jump segments, along with strategic pacing and a well-rounded training routine, he can continue to enhance his performance and achieve even better results in future races. Keep up the great work, Sebastian!
| Similar Athletes | |||
|---|---|---|---|
| Finnen Mitch | 2024 Brisbane | 01:48:00 | |
| Hirtenlehner Andreas | 2024 Vienna - European Championship | 01:47:27 | |
| Wilde John | 2021 Birmingham | 01:48:04 | |
| Lochhead Daniel | 2024 Glasgow | 01:47:45 | |
| 孙 科桦 | 2024 Beijing | 01:47:47 | |
| Isaac James | 2024 Birmingham | 01:47:56 | |
| Kołodziejczak Piotr | 2024 Gdansk | 01:47:30 | |
| Jimmysan George | 2023 Malaga | 01:47:52 | |
| Martinez Javier | 2024 Washington - North American Championships | 01:47:55 | |
| Bijlhout Leandro | 2023 Amsterdam | 01:47:35 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Essen | 01:22:24 | |
| 2022 Berlin | 01:24:53 | |
| 2024 Perth | 01:15:33 | |
| 2024 Katowice | 01:43:17 | |
| 2019 Oberhausen | 01:35:05 | |
| 2023 Hannover | 01:17:15 | |
| 2022 Leipzig | 01:32:17 | |
| 2023 Hamburg | 01:13:01 | |
| 2019 Essen | 01:36:03 | |
| 2024 Frankfurt | 01:19:20 | |
| 2019 Hamburg | 01:29:51 | |
| 2022 Karlsruhe | 01:40:32 | |
| 2021 Stuttgart | 01:54:13 | |
| 2024 Madrid | 01:14:10 | |
| 2024 Marseille | 01:09:23 | |
| 2022 Frankfurt | 01:35:49 | |
| 2022 Hamburg | 01:22:55 | |
| 2024 Turin | 01:23:03 | |
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