Runge Jan Hyrox Result

Dive into this athlete’s performance at 2022 Basel 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.

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Performance Highlights

GER Flag Runge Jan Man Men U24 #111026 01:09:38 🥈 in AG | Top 28.6% 19th | Top 11.9%
+02:45
38:09
Run Total
+00:21
04:46
Avg. Lap
+00:05
03:59
Best Lap
-03:32
25:50
Workout Total
-00:27
03:13
Avg. Workout
+00:51
05:43
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.

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The chart has 1 Y axis displaying values. Data ranges from 2 to 30.
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Percentile based on all the athletes who competed in Hyrox Men

Run, Baby, Run!

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!

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The chart has 1 Y axis displaying values. Data ranges from 234 to 315.
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Based on 1000 athletes with similar finish time in Hyrox Men

Station Showdown

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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 98 to 293.
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Based on 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

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.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -53 to 51.
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Based on 1000 athletes with similar finish time in Hyrox Men

Expected Finish Time

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.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4164 to 4684.
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Spread of Splits Time

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.

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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 871.
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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 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 04:55. Check the detail of the improvement plan below.

04:24 Potential Improvement 89.5% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 1500 to 3600.
The chart has 1 Y axis displaying values. Data ranges from 1 to 2783.
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Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Run Total 04:24 (From 38:09 to 33:45) 89.5%
Sled Push 00:16 (From 02:10 to 01:54) 5.4%
BBJ 00:09 (From 03:26 to 03:17) 3.1%
Farmers Carry 00:06 (From 01:38 to 01:32) 2.0%
Ski Erg 00:00 (From 03:55 to 03:55) 0.0%
Sled Pull 00:00 (From 03:05 to 03:05) 0.0%
Rowing 00:00 (From 04:11 to 04:11) 0.0%
Sandbag Lunges 00:00 (From 03:08 to 03:08) 0.0%
Wall Balls 00:00 (From 04:17 to 04:17) 0.0%

Splits Time

Runge Jan Perfect Race
Splits Total Average Total
Running 1 03:59 00:00 03:57 +00:02 00:00 +00:00
Ski Erg 03:55 03:59 04:10 -00:15 03:57 +00:02
Running 2 04:20 07:54 04:12 +00:08 08:07 -00:13
Sled Push 02:10 12:14 02:26 -00:16 12:19 -00:05
Running 3 04:45 14:24 04:28 +00:17 14:45 -00:21
Sled Pull 03:05 19:09 03:54 -00:49 19:13 -00:04
Running 4 04:56 22:14 04:27 +00:29 23:07 -00:53
Burpees Broad Jump 03:26 27:10 03:51 -00:25 27:34 -00:24
Running 5 05:06 30:36 04:35 +00:31 31:25 -00:49
Rowing 04:11 35:42 04:26 -00:15 36:00 -00:18
Running 6 04:58 39:53 04:30 +00:28 40:26 -00:33
Farmers Carry 01:38 44:51 01:46 -00:08 44:56 -00:05
Running 7 04:55 46:29 04:29 +00:26 46:42 -00:13
Sandbag Lunges 03:08 51:24 03:56 -00:48 51:11 +00:13
Running 8 05:15 54:32 04:46 +00:29 55:07 -00:35
Wall Balls 04:17 59:47 04:53 -00:36 59:53 -00:06
Roxzone 05:43 01:09:38 04:52 +00:51 01:09:38
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Jan Runge performed well in the HYROX race, finishing with an overall rank of 19 out of 226 athletes, which places him in the top 8% of all participants. He also ranked second in his age group, placing in the top 15% of 13 athletes. These results indicate that Jan is a strong competitor in his age group and has the potential for further improvement.

- Jan's overall time of 01:09:38 is commendable, but there are areas where he can make significant gains. His total running time of 00:38:09 is 03:40 slower than the average for his finish time. This suggests that Jan could improve his overall fitness and transition time to reduce the time spent in the roxzone.

- Jan's best running lap time of 00:03:59 is slightly slower than the average, indicating that he could focus on improving his running performance.

Segments to Improve


1. Run Total:
Jan's total running time is slower than the average, indicating that he could improve his overall running fitness. To enhance his running performance, Jan should incorporate interval training, hill sprints, and endurance runs into his training routine. These exercises will help him build speed, endurance, and improve his overall running technique. Additionally, focusing on proper running form, including stride length and foot strike, can also contribute to faster running times.

2. Roxzone:
Jan's time spent in the roxzone is 01:03 slower than the average. To improve this segment, Jan should focus on improving his overall fitness and transition time. High-intensity interval training (HIIT) workouts, circuit training, and plyometric exercises can help Jan increase his overall fitness and improve his transition time between exercises. Incorporating specific drills to enhance agility, speed, and coordination can also be beneficial.

3. Running 5, Running 6, Running 4, Running 7, Running 8, Running 3, Best Lap, Running 1:
These running segments are slower than the average, indicating areas for improvement. Jan should focus on building his running endurance through long-distance runs and tempo runs. Hill repeats and interval training can also help improve his speed and stamina. Incorporating strength training exercises that target the legs, such as squats, lunges, and plyometric exercises, can also enhance Jan's running performance.

Strategies


- Jan should focus on pacing himself throughout the race. It is important for him to find a balance between pushing himself and conserving energy. Starting too fast can lead to fatigue later in the race, while starting too slow can result in not maximizing his potential. Jan should aim to maintain a steady pace and gradually increase his effort as the race progresses.

- Proper hydration and nutrition are essential for optimal performance. Jan should ensure he is adequately fueled before the race and maintain hydration throughout. Consuming carbohydrates and electrolytes during the race can help sustain energy levels and prevent muscle cramps.

- Jan should familiarize himself with the race course and strategically plan his approach to each segment. Understanding the demands of each exercise and knowing when to push and when to conserve energy can make a significant difference in overall performance.

- Mental preparation is crucial for success. Jan should develop a positive mindset and set realistic goals for himself. Visualizing success and staying focused during the race can help him overcome challenges and maintain motivation.

Overall, Jan Runge has demonstrated strong potential in the HYROX race. By implementing specific training strategies to improve his running performance, enhancing his overall fitness and transition time, and adopting effective race strategies, Jan 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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 77.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 27.
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Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Schütz Thomas 2020 Karlsruhe 01:09:24
Sollari Allegro Miguel 2024 Berlin 01:09:42
Marko Tomash 2024 Amsterdam 01:09:26
Butler James 2024 Birmingham 01:09:12
Fairclough Kyle 2024 Manchester 01:09:50
Curry Riley 2024 London 01:09:39
Smith Scott 2024 Doha 01:09:16
Gonçalves Roberto 2022 Amsterdam 01:09:36
Evans Dean 2024 Birmingham 01:09:10
Bayens Chris 2024 Perth 01:09:56
Other Results from this athlete
2019 Hamburg Runge Jan 01:23:46
2021 Hamburg Runge Jan 01:17:33
2023 Hamburg Runge Jan 01:09:43
2023 Karlsruhe Runge Jan 01:06:23
2022 Hamburg Runge Jan 01:08:25
2023 Hamburg Runge Jan 01:05:48

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