Dive into this athlete’s performance at 2023 London 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 stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 06:02. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 04:23 (From 43:37 to 39:14) | 72.7% |
| BBJ | 01:08 (From 05:35 to 04:27) | 18.8% |
| Sled Push | 00:31 (From 02:58 to 02:27) | 8.6% |
| Ski Erg | 00:00 (From 04:01 to 04:01) | 0.0% |
| Sled Pull | 00:00 (From 03:53 to 03:53) | 0.0% |
| Rowing | 00:00 (From 04:22 to 04:22) | 0.0% |
| Farmers Carry | 00:00 (From 01:46 to 01:46) | 0.0% |
| Sandbag Lunges | 00:00 (From 03:57 to 03:57) | 0.0% |
| Wall Balls | 00:00 (From 04:23 to 04:23) | 0.0% |
| Sujak Jan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:30 | 00:00 | 04:23 -00:53 | 00:00 +00:00 |
| Ski Erg | 04:01 | 03:30 | 04:21 -00:20 | 04:23 -00:53 |
| Running 2 | 04:16 | 07:31 | 04:43 -00:27 | 08:44 -01:13 |
| Sled Push | 02:58 | 11:47 | 02:44 +00:14 | 13:27 -01:40 |
| Running 3 | 04:37 | 14:45 | 05:06 -00:29 | 16:11 -01:26 |
| Sled Pull | 03:53 | 19:22 | 04:34 -00:41 | 21:17 -01:55 |
| Running 4 | 05:50 | 23:15 | 05:05 +00:45 | 25:51 -02:36 |
| Burpees Broad Jump | 05:35 | 29:05 | 04:53 +00:42 | 30:56 -01:51 |
| Running 5 | 05:23 | 34:40 | 05:14 +00:09 | 35:49 -01:09 |
| Rowing | 04:22 | 40:03 | 04:41 -00:19 | 41:03 -01:00 |
| Running 6 | 08:27 | 44:25 | 05:07 +03:20 | 45:44 -01:19 |
| Farmers Carry | 01:46 | 52:52 | 02:03 -00:17 | 50:51 +02:01 |
| Running 7 | 05:44 | 54:38 | 05:05 +00:39 | 52:54 +01:44 |
| Sandbag Lunges | 03:57 | 01:00:22 | 04:43 -00:46 | 57:59 +02:23 |
| Running 8 | 05:53 | 01:04:19 | 05:34 +00:19 | 01:02:42 +01:37 |
| Wall Balls | 04:23 | 01:10:12 | 05:57 -01:34 | 01:08:16 +01:56 |
| Roxzone | 05:56 | 01:20:24 | 06:11 -00:15 | 01:20:24 |
Jan's best running lap was recorded at 00:03:30, which was 00:46 faster than the average. This indicates that he has a good level of speed and endurance in his running ability.
To improve Running 6, Jan should incorporate specific training drills to enhance his running endurance. Interval training, such as high-intensity interval training (HIIT) or fartlek training, can help improve his cardiovascular fitness and endurance. Additionally, incorporating hill sprints or tempo runs can help him build strength and endurance in his leg muscles.
For the Burpees Broad Jump segment, Jan should focus on improving his explosive power and agility. Plyometric exercises, such as box jumps, squat jumps, and burpees, can help increase his power output and improve his ability to perform the Burpees Broad Jump more efficiently. Jan should also focus on improving his technique for the broad jump to maximize his distance and speed.
To improve Running 4 and Running 7, Jan should incorporate specific training drills to enhance his overall running speed and endurance. Tempo runs, interval training, and hill sprints can help improve his running speed and endurance. Jan should also focus on maintaining a consistent pace throughout these running segments to prevent fatigue and optimize his performance.
In conclusion, Jan Sujak showed a strong overall performance in the HYROX race in London. To further enhance his performance, he should focus on improving specific segments such as Running 6, Burpees Broad Jump, Running 4, and Running 7. By incorporating targeted training strategies, including strength training, running-specific workouts, and efficient transitions, Jan can improve his overall performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Paul Paul Hickey | 2022 Madrid | 01:20:19 | |
| Blank Konstantin | 2024 Brisbane | 01:19:58 | |
| Schöberl Hermann | 2023 München | 01:20:04 | |
| Vermast Edwin | 2024 Rotterdam | 01:20:00 | |
| Matteazzi Davide | 2024 Milan | 01:20:34 | |
| Trebosc Julien | 2024 Marseille | 01:20:05 | |
| Han Juhyeon | 2024 Incheon | 01:20:10 | |
| Graham Daniel | 2024 Poznan | 01:20:01 | |
| Bell Luke | 2024 Manchester | 01:20:23 | |
| Parayno Joe | 2024 Melbourne | 01:20:43 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London Sujak Jan | 01:15:23 | |
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Sujak Jan
