Jonczyk Sebastian Hyrox Result

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.

Performance Highlights

GER GER Flag Men 25-29 #120007 01:13:01 18th in AG | Top 18.4% 106th | Top 14.4%
+00:10
37:08
Run Total
+00:01
04:38
Avg. Lap
+00:24
04:27
Best Lap
-00:18
30:31
Workout Total
-00:03
03:48
Avg. Workout
+00:11
05:27
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 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.

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 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.

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 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 04:34. Check the detail of the improvement plan below.

01:37 Potential Improvement 35.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:37 37:08 to 35:31 35.4%
Sled Push 01:00 03:05 to 02:05 21.9%
Farmers Carry 00:39 02:17 to 01:38 14.2%
Wall Balls 00:28 05:06 to 04:38 10.2%
Sled Pull 00:23 04:00 to 03:37 8.4%
Ski Erg 00:20 04:25 to 04:05 7.3%
Rowing 00:07 04:30 to 04:23 2.6%
Burpees Broad Jump 00:00 03:31 to 03:31 0.0%
Sandbag Lunges 00:00 03:37 to 03:37 0.0%

Splits Time

Jonczyk Sebastian Perfect Race
Splits Total Average Total
Running 1 04:27 00:00 04:04 +00:23 00:00 +00:00
Ski Erg 04:25 04:27 04:14 +00:11 04:04 +00:23
Running 2 04:28 08:52 04:22 +00:06 08:18 +00:34
Sled Push 03:05 13:20 02:30 +00:35 12:40 +00:40
Running 3 04:43 16:25 04:41 +00:02 15:10 +01:15
Sled Pull 04:00 21:08 04:06 -00:06 19:51 +01:17
Running 4 04:35 25:08 04:39 -00:04 23:57 +01:11
Burpees Broad Jump 03:31 29:43 04:10 -00:39 28:36 +01:07
Running 5 04:36 33:14 04:47 -00:11 32:46 +00:28
Rowing 04:30 37:50 04:31 -00:01 37:33 +00:17
Running 6 04:33 42:20 04:41 -00:08 42:04 +00:16
Farmers Carry 02:17 46:53 01:52 +00:25 46:45 +00:08
Running 7 04:32 49:10 04:40 -00:08 48:37 +00:33
Sandbag Lunges 03:37 53:42 04:11 -00:34 53:17 +00:25
Running 8 05:16 57:19 05:02 +00:14 57:28 -00:09
Wall Balls 05:06 01:02:35 05:15 -00:09 01:02:30 +00:05
Roxzone 05:27 01:13:01 05:16 +00:11 01:13:01
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Sebastian Jonczyk performed well in the Hyrox race in Hamburg, finishing with an overall rank of 106 out of 1091 athletes, which places him in the top 9% of all participants. In his age group (25-29), he ranked 18th out of 176 athletes, putting him in the top 10% of his peers. His overall time was 01:13:01, indicating a strong performance.

However, there are areas for improvement to enhance his performance further. His total running time of 00:37:08 was 01:02 slower than the average, suggesting that he could benefit from improving his running abilities and overall fitness. Additionally, his best running lap time of 00:04:27 was 00:29 slower than the average, indicating the need for improvement in running speed and efficiency.

Segments to Improve



1. Running 1:
Sebastian's time of 00:04:27 for this segment was 00:29 slower than the average. To improve his running performance, he can focus on interval training, incorporating both speed work and endurance runs. Specific exercises to enhance running speed, such as hill sprints, can be included in his training routine. Additionally, working on running form and technique can help improve efficiency and reduce time spent on this segment.

2. Farmers Carry:
Sebastian's time of 00:02:17 for this segment was 00:23 slower than the average. To improve his performance in the Farmers Carry, he can incorporate exercises that target grip strength and overall upper body strength, such as farmer's walks, deadlifts, and kettlebell swings. Working on grip strength through exercises like towel pull-ups and grip trainers can also be beneficial.

3. Roxzone:
Sebastian's time of 00:05:27 for this segment was 00:20 slower than the average. To improve his time in the Roxzone, he should focus on improving his overall fitness and reducing transition time. Incorporating high-intensity interval training (HIIT) and circuit training into his routine can enhance his fitness levels and help him move more efficiently through the transition zones.

4. Sled Push:
Sebastian's time of 00:03:05 for this segment was 00:16 slower than the average. To improve his performance in the Sled Push, he can work on lower body strength and explosive power. Exercises such as squats, lunges, and explosive push-ups can help develop the necessary strength and power for this segment.

5. Ski Erg:
Sebastian's time of 00:04:25 for this segment was 00:14 slower than the average. To improve his performance on the Ski Erg, he can incorporate exercises that target both upper and lower body strength, such as rowing, deadlifts, and lunges. Focusing on improving cardiovascular endurance through interval training can also be beneficial for this segment.

Strategies

During the race, Sebastian can implement the following strategies for better performance:

1. Pacing:
It is important for Sebastian to find a balance between maintaining a consistent pace and pushing his limits. Avoid starting too fast, which can lead to fatigue later in the race. Focus on maintaining a steady pace and gradually increasing intensity as the race progresses.

2. Transition Efficiency:
To reduce time spent in transition zones, Sebastian should practice quick and efficient transitions during training. This can include practicing equipment setup and familiarizing himself with the layout of the transition zones to minimize any confusion or delay.

3. Mental Focus:
Maintaining a strong mental focus throughout the race is essential. Sebastian should develop strategies to stay motivated and push through any physical and mental challenges he may encounter. Visualization techniques and positive self-talk can be helpful in maintaining a strong mindset.

By implementing these strategies and focusing on specific areas for improvement, Sebastian Jonczyk can enhance his performance in future Hyrox races.

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 Men
Similar Athletes
Stanton Francis John 2024 Berlin 01:13:10
Raynaldo Jf 2024 Dallas 01:13:11
Spanger Raoul 2022 München 01:13:06
Jennings Sean 2024 Manchester 01:12:53
Astbury John 2023 Manchester 01:13:15
Tuckerman Craig 2024 Hong Kong 01:12:42
Ambrosio Ernesto Joel 2024 Ciudad de Mexico 01:12:51
Schroll Richard 2024 Stuttgart 01:12:39
Fenech Sean 2024 Rimini 01:13:16
Szombathy Jonathan 2023 Amsterdam 01:13:22

Measure Your Performance Against Top Athletes

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
2018 Essen 01:47:53
2023 Hannover 01:17:15
2022 Leipzig 01:32:17
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

Ready to conquer your next race?

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

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download