Dive into this athlete’s performance at 2023 Hannover 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 Wirtz Jörn'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 Wirtz Jörn'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 Wirtz Jörn'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 Wirtz Jörn'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 02:47. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 00:54 | 39:36 to 38:42 | 32.3% |
| Wall Balls | 00:43 | 06:02 to 05:19 | 25.7% |
| Sled Push | 00:29 | 02:53 to 02:24 | 17.4% |
| Burpees Broad Jump | 00:26 | 04:46 to 04:20 | 15.6% |
| Ski Erg | 00:11 | 04:25 to 04:14 | 6.6% |
| Rowing | 00:04 | 04:38 to 04:34 | 2.4% |
| Sled Pull | 00:00 | 03:54 to 03:54 | 0.0% |
| Farmers Carry | 00:00 | 01:47 to 01:47 | 0.0% |
| Sandbag Lunges | 00:00 | 03:59 to 03:59 | 0.0% |
| Wirtz Jörn | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:39 | 00:00 | 04:20 +00:19 | 00:00 +00:00 |
| Ski Erg | 04:25 | 04:39 | 04:20 +00:05 | 04:20 +00:19 |
| Running 2 | 04:28 | 09:04 | 04:40 -00:12 | 08:40 +00:24 |
| Sled Push | 02:53 | 13:32 | 02:41 +00:12 | 13:20 +00:12 |
| Running 3 | 04:51 | 16:25 | 05:03 -00:12 | 16:01 +00:24 |
| Sled Pull | 03:54 | 21:16 | 04:28 -00:34 | 21:04 +00:12 |
| Running 4 | 04:45 | 25:10 | 05:02 -00:17 | 25:32 -00:22 |
| Burpees Broad Jump | 04:46 | 29:55 | 04:45 +00:01 | 30:34 -00:39 |
| Running 5 | 04:54 | 34:41 | 05:11 -00:17 | 35:19 -00:38 |
| Rowing | 04:38 | 39:35 | 04:40 -00:02 | 40:30 -00:55 |
| Running 6 | 05:03 | 44:13 | 05:04 -00:01 | 45:10 -00:57 |
| Farmers Carry | 01:47 | 49:16 | 02:01 -00:14 | 50:14 -00:58 |
| Running 7 | 04:48 | 51:03 | 05:03 -00:15 | 52:15 -01:12 |
| Sandbag Lunges | 03:59 | 55:51 | 04:37 -00:38 | 57:18 -01:27 |
| Running 8 | 06:12 | 59:50 | 05:31 +00:41 | 01:01:55 -02:05 |
| Wall Balls | 06:02 | 01:06:02 | 05:49 +00:13 | 01:07:26 -01:24 |
| Roxzone | 07:19 | 01:19:15 | 06:00 +01:19 | 01:19:15 |
Jörn Wirtz had a strong performance in the 2023 Hannover Hyrox race, finishing with an overall rank of 124 out of 527 athletes, placing him in the top 23%. In his age group (30-34), he ranked 40 out of 139 athletes, placing him in the top 28%. This is a commendable achievement and demonstrates his fitness and competitiveness.
In terms of overall time, Jörn completed the race in 01:19:15. His total running time was 00:39:36, which was 00:52 slower than the average. This indicates that he could improve his running speed and efficiency to enhance his overall performance.
Splits Analysis:
- Running 1: Jörn completed this segment in 00:04:39, which was 00:27 slower than the average. To improve this segment, he should focus on increasing his running speed and endurance. Incorporating interval training and tempo runs into his training routine would be beneficial. Additionally, working on proper running form and technique can help him become more efficient and reduce time lost during this segment.
- Ski Erg: Jörn completed this segment in 00:04:25, which was 00:08 slower than the average. While the difference is relatively small, improving his ski erg performance can still contribute to overall time savings. Incorporating ski erg intervals and increasing resistance levels during training can help him build strength and improve his performance in this segment.
- Running 2: Jörn completed this segment in 00:04:28, which was 00:10 faster than the average. This segment showcases his strength in running, as he was faster than the average. To maintain and further enhance his performance in this segment, he should continue with his current training routine and focus on maintaining his running speed and endurance.
- Sled Push: Jörn completed this segment in 00:02:53, which was 00:06 faster than the average. His performance in this segment was strong, indicating that he has good strength and power. To continue improving in this area, he can incorporate additional strength training exercises such as squats, deadlifts, and lunges to further enhance his lower body strength.
- Running 3: Jörn completed this segment in 00:04:51, which was 00:13 faster than the average. Once again, his running performance was strong, and he should continue to focus on maintaining his running speed and endurance to excel in this segment.
- Sled Pull: Jörn completed this segment in 00:03:54, which was 00:52 faster than the average. This segment was his strongest, as he was significantly faster than the average. To continue excelling in this area, he should focus on maintaining his upper body strength and incorporate exercises such as rows and pull-ups into his training routine.
- Running 4: Jörn completed this segment in 00:04:45, which was 00:18 faster than the average. His running performance remained strong in this segment, and he should continue with his current training routine to maintain his running speed and endurance.
- Burpees Broad Jump: Jörn completed this segment in 00:04:46, which was 00:20 slower than the average. To improve in this segment, he should focus on improving his explosive power and agility. Incorporating exercises such as box jumps, squat jumps, and agility ladder drills can help him enhance his performance in this area.
- Running 5: Jörn completed this segment in 00:04:54, which was 00:16 faster than the average. Once again, his running performance remained strong, and he should continue with his current training routine to maintain his running speed and endurance.
- Rowing: Jörn completed this segment in 00:04:38, which was 00:03 slower than the average. The difference is minimal, but he can still focus on improving his rowing technique and power output to gain a slight advantage in this segment. Incorporating rowing intervals and focusing on proper form can help him improve his performance in this area.
- Running 6: Jörn completed this segment in 00:05:03, which was 00:01 slower than the average. This segment was relatively consistent with the average, and he should continue with his current training routine to maintain his running speed and endurance.
- Farmers Carry: Jörn completed this segment in 00:01:47, which was 00:16 faster than the average. His performance in this segment was strong, indicating good grip strength and overall strength. To maintain and further enhance his performance in this segment, he should continue with his current training routine and focus on maintaining his grip strength through exercises such as farmer's walks and dead hangs.
- Running 7: Jörn completed this segment in 00:04:48, which was 00:14 faster than the average. His running performance remained strong in this segment, and he should continue with his current training routine to maintain his running speed and endurance.
- Sandbag Lunges: Jörn completed this segment in 00:03:59, which was 00:35 faster than the average. This segment was his strongest, as he was significantly faster than the average. To continue excelling in this area, he should focus on maintaining his lower body strength and incorporate exercises such as squats and lunges into his training routine.
- Running 8: Jörn completed this segment in 00:06:12, which was 00:34 slower than the average. This segment indicates a potential area for improvement in his running endurance. To enhance his running endurance, he can incorporate long-distance runs and tempo runs into his training routine. Additionally, focusing on proper pacing during the race can help him maintain a consistent running pace and prevent fatigue in the later stages.
- Wall Balls: Jörn completed this segment in 00:06:02, which was 00:08 slower than the average. To improve in this segment, he should focus on increasing his upper body strength and explosiveness. Incorporating exercises such as push-ups, overhead presses, and medicine ball throws can help him enhance his performance in this area.
- Roxzone: Jörn spent 00:07:19 in the Roxzone, which was 01:26 slower than the average. This indicates that he took more time to transition between exercises or rest during the race. To improve in this segment, he should focus on improving his overall fitness and reducing transition time. Incorporating circuit training and interval training into his training routine can help him improve his overall fitness and efficiency during the race.
Based on the analysis of Jörn's performance, the segments that require the most improvement are the Roxzone, Run Total, Running 8, Running 1, Best Lap, and Burpees Broad Jump. These segments either had the most time lost or were slower than the average.
To improve the Roxzone segment, Jörn should focus on improving his overall fitness and reducing transition time. Incorporating circuit training and interval training into his training routine can help him improve his overall fitness and efficiency during the race. Additionally, practicing quick transitions between exercises during training can help him reduce the time spent in the Roxzone.
For the Run Total segment, Jörn should focus on improving his running speed and endurance. Incorporating interval training, tempo runs, and long-distance runs into his training routine can help him improve his running performance and reduce time lost in this segment.
To improve in Running 8, Jörn should focus on enhancing his running endurance. Incorporating long-distance runs, tempo runs, and proper pacing during training can help him maintain a consistent running pace and prevent fatigue in the later stages of the race.
For Running 1 and the Best Lap segment, Jörn should focus on increasing his running speed and efficiency. Incorporating interval training, tempo runs, and working on proper running form and technique can help him become more efficient and reduce time lost during these segments.
To improve in the Burpees Broad Jump segment, Jörn should focus on improving his explosive power and agility. Incorporating exercises such as box jumps, squat jumps, and agility ladder drills can help him enhance his performance in this area.
During the race, Jörn should implement the following strategies for better performance:
1. Pace properly: Jörn should focus on pacing himself appropriately throughout the race to avoid early fatigue. Starting too fast can lead to burnout later on, so he should aim for a steady and sustainable pace.
2. Efficient transitions: Jörn should practice quick transitions between exercises during training to reduce time spent in the Roxzone. This can be achieved by practicing specific exercise combinations and focusing on smooth and efficient movement between stations.
3. Focus on form: Jörn should pay attention to his form during each exercise to maximize efficiency and prevent unnecessary fatigue. Maintaining proper posture and technique can help him conserve energy and perform each exercise more effectively.
4. Mental preparation: Jörn should mentally prepare for the race by visualizing success and positive outcomes. This can help him stay motivated and focused throughout the race, even during challenging moments.
5. Monitor pacing during the race: Jörn should utilize a pacing strategy during the race to ensure he maintains a consistent and sustainable speed. This can involve using a GPS watch or timing device to monitor his pace and make adjustments as needed.
By implementing these strategies and focusing on the identified areas of improvement, Jörn can further enhance his performance in future Hyrox races. Regular and targeted training, along with a focus on overall fitness and efficiency, will help him achieve his goals and continue to excel in his age group.
| Similar Athletes | |||
|---|---|---|---|
| Köhler Roman | 2023 Wien | 01:19:29 | |
| Lynch Sam | 2023 London | 01:18:48 | |
| Hammond Sean | 2022 Basel | 01:19:21 | |
| Hoang David | 2024 Glasgow | 01:19:42 | |
| Haas Stephan | 2023 Wien | 01:19:29 | |
| Sheedy Cam | 2024 Melbourne | 01:19:41 | |
| Odum Kuba | 2024 Dublin | 01:19:31 | |
| Niessen Max | 2023 Paris | 01:19:29 | |
| Veron Dennis | 2022 Amsterdam | 01:18:54 | |
| Mcgarvey Brian | 2024 Dublin | 01:19:41 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 München | 01:22:04 | |
| 2023 Milan | 01:18:56 | |
| 2024 Copenhagen | 01:22:25 | |
| 2024 Malaga | 01:22:25 | |
| 2023 Hamburg | 01:13:43 | |
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