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 665 similar athletes.
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!
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.
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.
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.
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.
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 06:07. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 02:19 (From 09:48 to 07:29) | 37.9% |
| Sandbag Lunges | 02:16 (From 09:08 to 06:52) | 37.1% |
| Sled Pull | 01:04 (From 07:37 to 06:33) | 17.4% |
| Wall Balls | 00:20 (From 09:24 to 09:04) | 5.4% |
| Rowing | 00:08 (From 05:28 to 05:20) | 2.2% |
| Ski Erg | 00:00 (From 04:24 to 04:24) | 0.0% |
| Sled Push | 00:00 (From 02:25 to 02:25) | 0.0% |
| Farmers Carry | 00:00 (From 02:17 to 02:17) | 0.0% |
| Run Total | 00:00 (From 50:57 to 50:57) | 0.0% |
| Salander Jan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:25 | 00:00 | 05:30 -01:05 | 00:00 +00:00 |
| Ski Erg | 04:24 | 04:25 | 04:49 -00:25 | 05:30 -01:05 |
| Running 2 | 04:58 | 08:49 | 06:03 -01:05 | 10:19 -01:30 |
| Sled Push | 02:25 | 13:47 | 03:43 -01:18 | 16:22 -02:35 |
| Running 3 | 06:55 | 16:12 | 06:46 +00:09 | 20:05 -03:53 |
| Sled Pull | 07:37 | 23:07 | 06:37 +01:00 | 26:51 -03:44 |
| Running 4 | 06:10 | 30:44 | 06:45 -00:35 | 33:28 -02:44 |
| Burpees Broad Jump | 09:48 | 36:54 | 07:42 +02:06 | 40:13 -03:19 |
| Running 5 | 06:34 | 46:42 | 07:09 -00:35 | 47:55 -01:13 |
| Rowing | 05:28 | 53:16 | 05:24 +00:04 | 55:04 -01:48 |
| Running 6 | 06:20 | 58:44 | 06:52 -00:32 | 01:00:28 -01:44 |
| Farmers Carry | 02:17 | 01:05:04 | 02:43 -00:26 | 01:07:20 -02:16 |
| Running 7 | 06:33 | 01:07:21 | 06:50 -00:17 | 01:10:03 -02:42 |
| Sandbag Lunges | 09:08 | 01:13:54 | 07:05 +02:03 | 01:16:53 -02:59 |
| Running 8 | 09:05 | 01:23:02 | 08:30 +00:35 | 01:23:58 -00:56 |
| Wall Balls | 09:24 | 01:32:07 | 09:19 +00:05 | 01:32:28 -00:21 |
| Roxzone | 10:31 | 01:51:56 | 10:09 +00:22 | 01:51:56 |
Jan Salander demonstrated a strong performance in the 2024 Hamburg Hyrox race, particularly in his running segments. With a total running time of 00:50:57, he finished 03:52 faster than the average time, indicating a strong runner profile. This was further emphasized by his best running lap at 00:04:58. However, some areas still need improvement to enhance overall performance and ranking.
Key Highlights:Jan lost significant time in these two segments. For the Burpees Broad Jump, he should focus on explosive strength training, including plyometric exercises like box jumps and jump squats. These exercises can help increase power and speed, crucial for broad jumps. For Sandbag Lunges, he should incorporate weighted lunges and squats into his training to build strength and endurance in his lower body.
Sled Pull:Jan was slower than average in this segment. To improve, he should incorporate sled pull drills into his training routine. These should include short, intense intervals to build both strength and cardiovascular endurance. He should also focus on maintaining a low, strong posture during the pull to maximize efficiency.
Roxzone:Jan's slower Roxzone time indicates an area for improvement. Enhanced interval training, focusing on quick recoveries, can help improve this segment. Transition drills, where he practices moving quickly from one exercise to the next, could also be beneficial.
Considering his strong start and decline in the second half of the race, Jan might benefit from a more balanced pacing strategy. He should aim to maintain a steady pace throughout the race, rather than starting too fast and risking fatigue in later segments.
Jan should also focus on efficient transitions between exercises to improve his Roxzone time. This could involve planning his movements ahead of time, so he knows exactly what to do as he finishes one segment and moves to the next.
Finally, incorporating more strength training into his routine can help Jan improve in his weakest segments and achieve a more balanced performance.
| Similar Athletes | |||
|---|---|---|---|
| Weinhold Ole | 2024 Nice | 01:51:53 | |
| Woodcock Casey | 2024 Manchester | 01:51:32 | |
| Brocatp Max | 2024 New York | 01:52:08 | |
| Padmos Jacko | 2022 Amsterdam | 01:52:22 | |
| Wilhelm Darrell | 2024 Anaheim | 01:51:29 | |
| Mhatey AbdulKader | 2024 Cape Town | 01:51:54 | |
| Lee Darren | 2024 Hong Kong | 01:51:37 | |
| Triana Granados Juan Esteban | 2024 Ciudad de Mexico | 01:52:17 | |
| Morelli Gareth | 2024 Manchester | 01:51:28 | |
| Spooner Stephen | 2024 Glasgow | 01:51:52 | |
| Other Results from this athlete | ||
|---|---|---|
| 2021 Hamburg Salander Jan | 01:48:28 | |
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Salander Jan
