Dive into this athlete’s performance at 2023 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 534 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 Bauer Jan Nicholas's 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 Bauer Jan Nicholas 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 Bauer Jan Nicholas’s 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 Bauer Jan Nicholas'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 08:29. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 06:01 | 10:52 to 04:51 | 70.9% |
| Sled Push | 01:15 | 04:10 to 02:55 | 14.7% |
| Farmers Carry | 00:36 | 02:24 to 01:48 | 7.1% |
| Wall Balls | 00:27 | 05:50 to 05:23 | 5.3% |
| Rowing | 00:10 | 04:28 to 04:18 | 2.0% |
| Ski Erg | 00:00 | 03:54 to 03:54 | 0.0% |
| Burpees Broad Jump | 00:00 | 02:43 to 02:43 | 0.0% |
| Sandbag Lunges | 00:00 | 04:08 to 04:08 | 0.0% |
| Run Total | 00:00 | 30:13 to 30:13 | 0.0% |
| Bauer Jan Nicholas | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:19 | 00:00 | 03:52 -00:33 | 00:00 +00:00 |
| Ski Erg | 03:54 | 03:19 | 04:04 -00:10 | 03:52 -00:33 |
| Running 2 | 03:32 | 07:13 | 04:11 -00:39 | 07:56 -00:43 |
| Sled Push | 04:10 | 10:45 | 03:18 +00:52 | 12:07 -01:22 |
| Running 3 | 03:54 | 14:55 | 04:32 -00:38 | 15:25 -00:30 |
| Sled Pull | 10:52 | 18:49 | 05:24 +05:28 | 19:57 -01:08 |
| Running 4 | 03:46 | 29:41 | 04:34 -00:48 | 25:21 +04:20 |
| Burpees Broad Jump | 02:43 | 33:27 | 03:47 -01:04 | 29:55 +03:32 |
| Running 5 | 03:54 | 36:10 | 04:38 -00:44 | 33:42 +02:28 |
| Rowing | 04:28 | 40:04 | 04:22 +00:06 | 38:20 +01:44 |
| Running 6 | 03:52 | 44:32 | 04:35 -00:43 | 42:42 +01:50 |
| Farmers Carry | 02:24 | 48:24 | 01:58 +00:26 | 47:17 +01:07 |
| Running 7 | 03:46 | 50:48 | 04:37 -00:51 | 49:15 +01:33 |
| Sandbag Lunges | 04:08 | 54:34 | 04:27 -00:19 | 53:52 +00:42 |
| Running 8 | 04:15 | 58:42 | 05:00 -00:45 | 58:19 +00:23 |
| Wall Balls | 05:50 | 01:02:57 | 05:57 -00:07 | 01:03:19 -00:22 |
| Roxzone | 05:37 | 01:14:15 | 04:59 +00:38 | 01:14:15 |
Jan's best running lap was 00:03:19, which was 00:40 faster than the average. This indicates that he has good running speed and efficiency.
To improve in the Sled Pull, Jan should focus on increasing his strength and power. Exercises such as deadlifts, squats, and kettlebell swings can help him develop the necessary strength for this segment. Additionally, practicing proper sled pulling technique, including using his legs and hips to generate power, will also be beneficial.
In the Sled Push segment, Jan should work on improving his overall fitness and transition time. This can be achieved through interval training, such as HIIT workouts, which will improve his cardiovascular endurance and help him maintain a faster pace during the race.
To reduce the time spent in the Roxzone, Jan should focus on improving his overall fitness and transition time. This can be achieved through a combination of cardiovascular exercises, such as running or cycling, and practicing efficient transitions between exercises.
For the Farmers Carry segment, Jan should focus on improving his grip strength and overall upper body strength. Exercises such as farmer's walks, dead hangs, and pull-ups can help him develop the necessary strength for this segment.
In the Wall Balls segment, Jan should work on improving his lower body strength and explosiveness. Exercises such as squats, lunges, and box jumps can help him develop the necessary strength and power for this segment.
Jan should also pay attention to his transitions between exercises to minimize time lost in the Roxzone. Practicing efficient transitions in training will help him execute them smoothly during the race.
Additionally, Jan should consider incorporating specific training sessions that mimic the demands of the Hyrox race. This can include circuit training workouts that combine running with strength exercises, as well as practicing the specific movements required in each segment.
Overall, Jan should continue to focus on improving his overall fitness, strength, and endurance to enhance his performance in future Hyrox races. By targeting the specific areas of improvement highlighted in this feedback report and implementing the suggested training strategies and techniques, Jan can continue to excel in his athletic pursuits.
| Similar Athletes | |||
|---|---|---|---|
| Mitchell Luke | 2023 Birmingham | 01:14:40 | |
| Jordt Bosse | 2024 Hamburg | 01:14:26 | |
| Head Steve | 2023 Madrid | 01:14:22 | |
| Michalski Mariusz | 2023 World Championships Manchester | 01:14:43 | |
| Vetro Gabriele | 2024 Milan | 01:13:49 | |
| Scaramuzzini Joseph | 2024 New York | 01:14:43 | |
| Schwarz Jonas | WorldChampionship - Leipzig | 01:14:45 | |
| Adriani Benjamin | 2023 World Championships Manchester | 01:14:28 | |
| Emsbach Carsten | 2024 Köln | 01:14:30 | |
| Hasse Julien | 2024 Hamburg | 01:13:58 | |
| Other Results from this athlete | ||
|---|---|---|
| 2021 Hamburg | 01:06:37 | |
| 2022 Hamburg | 59:37 | |
| 2023 Karlsruhe | 01:01:20 | |
| 2022 Basel | 01:01:33 | |
| 2022 München | 01:04:18 | |
| 2022 Essen | 01:03:55 | |
| 2024 Copenhagen | 58:48 | |
| 2024 Malaga | 58:48 | |
| 2023 Hamburg | 01:01:15 | |
| 2023 Maastricht European Championships | 59:54 | |
| 2023 Malmö | 01:07:48 | |
| 2024 Frankfurt | 01:01:01 | |
| 2024 Vienna - European Championship | 01:01:22 | |
| 2023 World Championships Manchester | 01:05:13 | |
| 2024 World Championships Nice | 01:14:57 | |
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
