Dive into this athlete’s performance at 2019 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 371 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 Köster Jonas'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 Köster Jonas'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 Köster Jonas'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 Köster Jonas'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 06:49. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 03:18 | 11:24 to 08:06 | 48.4% |
| Sled Pull | 01:50 | 08:52 to 07:02 | 26.9% |
| Wall Balls | 01:02 | 10:54 to 09:52 | 15.2% |
| Sled Push | 00:39 | 04:48 to 04:09 | 9.5% |
| Ski Erg | 00:00 | 04:51 to 04:51 | 0.0% |
| Rowing | 00:00 | 05:29 to 05:29 | 0.0% |
| Farmers Carry | 00:00 | 02:52 to 02:52 | 0.0% |
| Sandbag Lunges | 00:00 | 06:15 to 06:15 | 0.0% |
| Run Total | 00:00 | 54:15 to 54:15 | 0.0% |
| Köster Jonas | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:11 | 00:00 | 05:37 -00:26 | 00:00 +00:00 |
| Ski Erg | 04:51 | 05:11 | 04:54 -00:03 | 05:37 -00:26 |
| Running 2 | 06:13 | 10:02 | 06:23 -00:10 | 10:31 -00:29 |
| Sled Push | 04:48 | 16:15 | 04:02 +00:46 | 16:54 -00:39 |
| Running 3 | 07:17 | 21:03 | 07:13 +00:04 | 20:56 +00:07 |
| Sled Pull | 08:52 | 28:20 | 07:10 +01:42 | 28:09 +00:11 |
| Running 4 | 07:06 | 37:12 | 07:14 -00:08 | 35:19 +01:53 |
| Burpees Broad Jump | 11:24 | 44:18 | 08:26 +02:58 | 42:33 +01:45 |
| Running 5 | 07:32 | 55:42 | 07:39 -00:07 | 50:59 +04:43 |
| Rowing | 05:29 | 01:03:14 | 05:30 -00:01 | 58:38 +04:36 |
| Running 6 | 07:05 | 01:08:43 | 07:16 -00:11 | 01:04:08 +04:35 |
| Farmers Carry | 02:52 | 01:15:48 | 02:55 -00:03 | 01:11:24 +04:24 |
| Running 7 | 06:53 | 01:18:40 | 07:19 -00:26 | 01:14:19 +04:21 |
| Sandbag Lunges | 06:15 | 01:25:33 | 07:55 -01:40 | 01:21:38 +03:55 |
| Running 8 | 07:03 | 01:31:48 | 09:18 -02:15 | 01:29:33 +02:15 |
| Wall Balls | 10:54 | 01:38:51 | 10:10 +00:44 | 01:38:51 +00:00 |
| Roxzone | 10:38 | 02:00:14 | 11:13 -00:35 | 02:00:14 |
- Transitions: Jonas should practice efficient transitions between exercises to minimize time spent in the roxzone. He should focus on quick and smooth transitions, minimizing rest time and optimizing his overall race time.
- Strength Training: Jonas should incorporate strength training exercises into his routine to improve his overall strength and power. This will help him perform better in the strength-based segments such as the sled pull and wall balls.
- Interval Training: Jonas should incorporate interval training into his routine to improve his overall cardiovascular fitness and endurance. High-intensity interval training (HIIT) workouts will help him improve his speed and stamina, which will be beneficial in the running segments.
- Specific Training: Jonas should dedicate specific training sessions to focus on improving his performance in the segments where he lost the most time. This could include specific drills and exercises targeting the muscles and movements used in those segments.
By implementing these strategies and incorporating specific training techniques and exercises, Jonas Köster can improve his performance in the Hyrox race and achieve better results in future competitions.
| Similar Athletes | |||
|---|---|---|---|
| Ssalim Asfar | 2024 Hong Kong | 02:00:13 | |
| Ruijters Sven | 2024 Maastricht | 01:59:44 | |
| Kwan Cheuk Wa | 2022 Hong Kong | 02:00:03 | |
| Todd Philip | 2023 Dublin | 02:00:31 | |
| Ferry Paul | 2022 London | 01:59:44 | |
| Garben Felix | 2024 Hamburg | 02:00:09 | |
| Jarzyk Michael | 2021 New York | 02:00:08 | |
| Oostveen Sven | 2024 Rotterdam | 02:00:05 | |
| Brennan Keith | 2024 Chicago Navy Pier | 02:00:33 | |
| Koh Thiam Kwee | 2024 Singapore National Stadium | 01:59:51 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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