Dive into this athlete’s performance at 2023 Barcelona 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 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 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.
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.
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 05:01. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:44 | 43:23 to 40:39 | 54.5% |
| Farmers Carry | 00:58 | 02:57 to 01:59 | 19.3% |
| Wall Balls | 00:32 | 06:20 to 05:48 | 10.6% |
| Ski Erg | 00:18 | 04:38 to 04:20 | 6.0% |
| Sled Push | 00:16 | 02:52 to 02:36 | 5.3% |
| Rowing | 00:13 | 04:53 to 04:40 | 4.3% |
| Sled Pull | 00:00 | 04:08 to 04:08 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:16 to 04:16 | 0.0% |
| Sandbag Lunges | 00:00 | 04:06 to 04:06 | 0.0% |
| Jonczyk Sebastian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:02 | 00:00 | 04:31 +00:31 | 00:00 +00:00 |
| Ski Erg | 04:38 | 05:02 | 04:24 +00:14 | 04:31 +00:31 |
| Running 2 | 05:02 | 09:40 | 04:52 +00:10 | 08:55 +00:45 |
| Sled Push | 02:52 | 14:42 | 02:51 +00:01 | 13:47 +00:55 |
| Running 3 | 05:21 | 17:34 | 05:16 +00:05 | 16:38 +00:56 |
| Sled Pull | 04:08 | 22:55 | 04:47 -00:39 | 21:54 +01:01 |
| Running 4 | 05:28 | 27:03 | 05:15 +00:13 | 26:41 +00:22 |
| Burpees Broad Jump | 04:16 | 32:31 | 05:04 -00:48 | 31:56 +00:35 |
| Running 5 | 05:34 | 36:47 | 05:24 +00:10 | 37:00 -00:13 |
| Rowing | 04:53 | 42:21 | 04:45 +00:08 | 42:24 -00:03 |
| Running 6 | 05:28 | 47:14 | 05:16 +00:12 | 47:09 +00:05 |
| Farmers Carry | 02:57 | 52:42 | 02:08 +00:49 | 52:25 +00:17 |
| Running 7 | 05:36 | 55:39 | 05:15 +00:21 | 54:33 +01:06 |
| Sandbag Lunges | 04:06 | 01:01:15 | 04:55 -00:49 | 59:48 +01:27 |
| Running 8 | 05:56 | 01:05:21 | 05:49 +00:07 | 01:04:43 +00:38 |
| Wall Balls | 06:20 | 01:11:17 | 06:17 +00:03 | 01:10:32 +00:45 |
| Roxzone | 05:53 | 01:23:21 | 06:32 -00:39 | 01:23:21 |
In terms of his splits, Sebastian's best running lap was 00:05:02, which indicates a strong burst of speed and endurance. However, his total running time was 03:03 slower than the average, suggesting that he may need to improve his overall fitness and transition time to perform better in the race. Additionally, his running segments (running 1, running 2, etc.) were consistently slower than the average, indicating a potential need for more focused running training.
To improve the Run Total segment, Sebastian should focus on improving his overall fitness and his transition time. This can be achieved through a combination of endurance training, interval training, and practicing quick transitions between exercises.
For the Best Lap segment, Sebastian should work on his speed and endurance. Interval training, hill sprints, and tempo runs can help improve his running performance in this segment.
To improve the Farmers Carry segment, Sebastian should focus on building strength and grip endurance. Exercises such as farmer's walks, deadlifts, and grip strength training can help improve his performance in this segment.
For the Running 1, Running 7, Running 2, Running 4, and Running 6 segments, Sebastian should prioritize his running training. Long distance runs, interval training, and tempo runs can help improve his running speed and endurance in these segments.
To improve the Ski Erg and Rowing segments, Sebastian should focus on improving his cardiovascular fitness and technique. Incorporating regular sessions on the Ski Erg and rowing machine, as well as practicing proper form and technique, can help him perform better in these segments.
Additionally, Sebastian should strategize his transitions between exercises to minimize time spent in the Roxzone. Practicing quick and efficient transitions during training can help him save valuable time during the race.
It is also important for Sebastian to listen to his body and adjust his effort level accordingly. If he feels fatigued in certain segments, he may need to pace himself slightly slower to conserve energy for the later parts of the race.
Overall, with a focus on improving his overall fitness, running performance, and transition times, Sebastian has the potential to significantly enhance his performance in future Hyrox races. By implementing the suggested training strategies and techniques, he can work towards achieving his goals and improving his rankings.
| Similar Athletes | |||
|---|---|---|---|
| Germond Jeff | 2024 Chicago Navy Pier | 01:23:16 | |
| Williamson Sam | 2024 Birmingham | 01:23:39 | |
| Weston Daniel | 2022 London | 01:23:35 | |
| Godfrey Peter | 2023 London | 01:23:16 | |
| Grellier Paul | 2024 Marseille | 01:23:43 | |
| Bradshaw Garrett | 2024 Dublin | 01:23:30 | |
| Mcnamara Kevin | 2024 Dublin | 01:22:56 | |
| Scarborow Oliver | 2023 Malaga | 01:23:22 | |
| Ormiston Michael | 2022 Hong Kong | 01:23:23 | |
| Köstinger Manuel | 2024 Hamburg | 01:23:02 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Basel | 01:25:39 | |
| 2023 Rotterdam | 01:17:57 | |
| 2022 Amsterdam | 01:25:07 | |
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