Season 22/23 2023 Rotterdam (938) HYROX (865) Men (575) Jonczyk Sebastian

Jonczyk Sebastian Hyrox Result

Dive into this athlete’s performance at 2023 Rotterdam 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

SUI SUI Flag Men 25-29 #135007 01:17:57 31st in AG | Top 31.3% 119th | Top 20.7%
+01:51
41:09
Run Total
+00:15
05:09
Avg. Lap
-00:54
03:22
Best Lap
-00:11
32:37
Workout Total
-00:02
04:04
Avg. Workout
-01:36
04:17
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 06:56. Check the detail of the improvement plan below.

03:14 Potential Improvement 46.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:14 41:09 to 37:55 46.6%
Wall Balls 01:32 06:41 to 05:09 22.1%
Sled Pull 00:37 04:37 to 04:00 8.9%
Sled Push 00:36 02:55 to 02:19 8.7%
Ski Erg 00:26 04:38 to 04:12 6.3%
Farmers Carry 00:23 02:11 to 01:48 5.5%
Rowing 00:08 04:39 to 04:31 1.9%
Burpees Broad Jump 00:00 03:32 to 03:32 0.0%
Sandbag Lunges 00:00 03:24 to 03:24 0.0%

Splits Time

Jonczyk Sebastian Perfect Race
Splits Total Average Total
Running 1 03:22 00:00 04:17 -00:55 00:00 +00:00
Ski Erg 04:38 03:22 04:19 +00:19 04:17 -00:55
Running 2 04:54 08:00 04:36 +00:18 08:36 -00:36
Sled Push 02:55 12:54 02:38 +00:17 13:12 -00:18
Running 3 05:20 15:49 04:59 +00:21 15:50 -00:01
Sled Pull 04:37 21:09 04:24 +00:13 20:49 +00:20
Running 4 05:30 25:46 04:57 +00:33 25:13 +00:33
Burpees Broad Jump 03:32 31:16 04:36 -01:04 30:10 +01:06
Running 5 05:39 34:48 05:05 +00:34 34:46 +00:02
Rowing 04:39 40:27 04:38 +00:01 39:51 +00:36
Running 6 05:22 45:06 04:59 +00:23 44:29 +00:37
Farmers Carry 02:11 50:28 01:59 +00:12 49:28 +01:00
Running 7 05:22 52:39 04:58 +00:24 51:27 +01:12
Sandbag Lunges 03:24 58:01 04:32 -01:08 56:25 +01:36
Running 8 05:43 01:01:25 05:25 +00:18 01:00:57 +00:28
Wall Balls 06:41 01:07:08 05:42 +00:59 01:06:22 +00:46
Roxzone 04:17 01:17:57 05:53 -01:36 01:17:57
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 Rotterdam, finishing with an overall rank of 119 out of 865 athletes, placing him in the top 13% of all participants. In his age group (25-29), he ranked 31 out of 156 athletes, which is in the top 19%. This shows that Sebastian is a strong competitor and has the potential to excel in future races.

His overall time of 01:17:57 is respectable, but there are areas where he can improve to further enhance his performance. His total running time of 00:41:09 is 02:56 slower than the average. This indicates that Sebastian may need to focus on improving his overall fitness and transition time to decrease the time spent in the ROXzone.

Segments to Improve


1. Run Total:
Sebastian lost a significant amount of time in the running segments. His total running time of 00:41:09 was 02:56 slower than the average. To improve this, Sebastian should focus on increasing his running endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine will help him build endurance and improve his running performance.

2. Wall Balls:
Sebastian's time of 00:06:41 in the Wall Balls segment was 00:55 slower than the average. To improve his performance in this segment, Sebastian should focus on building upper body and core strength. Exercises such as medicine ball slams, overhead presses, and planks will help improve his strength and power, leading to better performance in the Wall Balls segment.

3. Running 5:
Sebastian's time of 00:05:39 in the fifth running segment was 00:34 slower than the average. To improve his performance in this segment, Sebastian should focus on maintaining a consistent pace throughout the race. Incorporating fartlek training, where he alternates between fast and slow running, will help him improve his ability to maintain speed and endurance.

4. Running 4:
Sebastian's time of 00:05:30 in the fourth running segment was 00:31 slower than the average. To improve his performance in this segment, Sebastian should focus on improving his running technique and form. Incorporating drills such as high knees, butt kicks, and strides into his training routine will help improve his running efficiency and speed.

5. Running 7:
Sebastian's time of 00:05:22 in the seventh running segment was 00:25 slower than the average. To improve his performance in this segment, Sebastian should focus on building his leg strength and endurance. Incorporating exercises such as squats, lunges, and step-ups into his training routine will help improve his leg strength and allow him to maintain a faster pace during the race.

Strategies


1. Pacing:
Sebastian should focus on maintaining a consistent pace throughout the race. Starting too fast can lead to early fatigue, while starting too slow can make it difficult to catch up later. By pacing himself appropriately, Sebastian can optimize his energy and performance throughout the entire race.

2. Transitions:
Sebastian should work on improving his transition time in the ROXzone. This can be achieved by practicing quick and efficient transitions during training sessions. Incorporating specific drills to improve transition speed, such as practicing quick changes between different exercises, will help Sebastian decrease his time spent in the ROXzone.

3. Mental Preparation:
Sebastian should develop strategies to stay mentally focused and motivated during the race. This can include visualization techniques, positive self-talk, and setting small goals throughout the race. By maintaining a strong mental mindset, Sebastian can push through fatigue and perform at his best.

In conclusion, Sebastian Jonczyk has shown great potential in the HYROX race in Rotterdam. By focusing on improving his running performance, building strength in specific segments, and implementing effective race strategies, Sebastian can further enhance his performance and achieve even better results in future 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
Pazos Adrian 2024 Bordeaux 01:17:35
Ramswell Nick 2024 Perth 01:18:27
Martin Jacob 2024 Melbourne 01:18:24
Robbins Dave 2024 Melbourne 01:17:42
Lyttle Ryan 2024 Dublin 01:18:16
Dehnen Cedric 2021 Hamburg 01:17:30
Cornhill James 2022 Birmingham 01:17:47
Hillen Achim 2023 Frankfurt 01:17:32
Wolfe Chris 2023 Los Angeles 01:18:17
Braye Mickael 2024 Paris 01:18:17

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Basel 01:25:39
2022 Amsterdam 01:25:07
2023 Barcelona 01:23:21

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