Rost Johannes Hyrox Result

Dive into this athlete’s performance at 2024 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 969 similar athletes.

Performance Highlights

GER GER Flag Men 30-34 #135005 01:45:53 256th in AG | Top 92.1% 1088th | Top 87.2%
-04:13
47:13
Run Total
-00:31
05:54
Avg. Lap
-00:04
05:12
Best Lap
+03:25
48:33
Workout Total
+00:26
06:04
Avg. Workout
+00:46
10:11
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 969 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 969 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Rost Johannes'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 Rost Johannes'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 969 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 Rost Johannes'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 Rost Johannes'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 06:51. Check the detail of the improvement plan below.

03:46 Potential Improvement 55.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Push 03:46 07:23 to 03:37 55.0%
Sled Pull 02:38 08:49 to 06:11 38.4%
Wall Balls 00:27 08:54 to 08:27 6.6%
Ski Erg 00:00 04:29 to 04:29 0.0%
Burpees Broad Jump 00:00 06:48 to 06:48 0.0%
Rowing 00:00 04:54 to 04:54 0.0%
Farmers Carry 00:00 01:32 to 01:32 0.0%
Sandbag Lunges 00:00 05:44 to 05:44 0.0%
Run Total 00:00 47:13 to 47:13 0.0%

Splits Time

Rost Johannes Perfect Race
Splits Total Average Total
Running 1 05:04 00:00 05:17 -00:13 00:00 +00:00
Ski Erg 04:29 05:04 04:44 -00:15 05:17 -00:13
Running 2 05:12 09:33 05:46 -00:34 10:01 -00:28
Sled Push 07:23 14:45 03:37 +03:46 15:47 -01:02
Running 3 05:37 22:08 06:26 -00:49 19:24 +02:44
Sled Pull 08:49 27:45 06:18 +02:31 25:50 +01:55
Running 4 05:45 36:34 06:25 -00:40 32:08 +04:26
Burpees Broad Jump 06:48 42:19 07:11 -00:23 38:33 +03:46
Running 5 06:03 49:07 06:42 -00:39 45:44 +03:23
Rowing 04:54 55:10 05:15 -00:21 52:26 +02:44
Running 6 06:16 01:00:04 06:28 -00:12 57:41 +02:23
Farmers Carry 01:32 01:06:20 02:39 -01:07 01:04:09 +02:11
Running 7 06:18 01:07:52 06:29 -00:11 01:06:48 +01:04
Sandbag Lunges 05:44 01:14:10 06:39 -00:55 01:13:17 +00:53
Running 8 07:02 01:19:54 07:47 -00:45 01:19:56 -00:02
Wall Balls 08:54 01:26:56 08:45 +00:09 01:27:43 -00:47
Roxzone 10:11 01:45:53 09:25 +00:46 01:45:53
Based on 969 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Johannes Rost performed impressively in his age group in the 2024 HYROX event in Hamburg. His performance in the running segments was particularly commendable, with his total running time being faster than average by 04:26. This indicates a strong running profile, which was a key element in his overall success. His pacing strategy also seemed effective, as he started the race at a good pace and was able to maintain it through later segments. However, his performance in the roxzone suggests a need for improvement in his transition times and overall fitness levels.

Segments to Improve

  • Sled Push and Sled Pull: Johannes's performance was significantly below average in these areas, with slower times by 03:43 and 02:32 respectively. To improve, Johannes could incorporate more strength training into his regimen, focusing on his lower body and core. Exercises like weighted squats, lunges, and deadlifts could help increase his strength for these segments.
  • Roxzone: Johannes's roxzone time was slower than average by 00:50, indicating he took longer in the transitions. To improve, Johannes could practice reducing transition times by rehearsing the movements and sequences needed to transition from one exercise to the next. He could also work on improving his cardiovascular fitness to recover faster between exercises. High-intensity interval training (HIIT) could be beneficial for this.
  • Wall Balls: This segment was slightly slower than average. Johannes could improve by incorporating specific wall ball drills into his training, focusing on improving his squat depth, throwing accuracy, and stamina.
  • Burpees Broad Jump: Johannes was marginally slower than average in this segment. To improve, he could focus on plyometric exercises to increase his lower body strength and explosive power. Drills such as jump squats and box jumps would be particularly beneficial.

Race Strategies

Based on his performance, Johannes should consider the following strategies for his next race:

  • Given his strong running profile, Johannes should continue to leverage this strength and maintain a fast pace during the running segments.
  • He should also focus on improving his transition times between exercises to save time in the roxzone.
  • For the sled push and sled pull segments, Johannes should focus on using his lower body and core strength to move the sled, rather than relying on upper body strength alone.
  • During the wall balls segment, Johannes should aim for consistent rhythm and form to maintain a steady pace.
  • For the burpees broad jump segment, Johannes should focus on executing each burpee and jump with power and precision, ensuring good form over speed.

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
Sroka Kamil 2024 Katowice 01:45:50
Lauer Dominique 2022 Berlin 01:45:55
Found David 2024 Perth 01:45:30
Feng Bowen 2024 New York 01:46:21
Schmölzer Patrick 2024 Vienna - European Championship 01:46:14
Loo Casper 2024 Taipei 01:46:16
Boll Frederic 2021 Hamburg 01:45:36
Wah Michael 2024 Hong Kong 01:45:50
Habel Normen 2024 Frankfurt 01:45:25
Aangeenbrug Huibert 2024 Amsterdam 01:45:55

Measure Your Performance Against Top Athletes

Other Results from this athlete
2019 Leipzig 01:42:36
2024 Berlin 01:24:31

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