Dive into this athlete’s performance at 2023 Rotterdam 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 423 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 03:22. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 01:15 (From 07:57 to 06:42) | 37.1% |
| Run Total | 01:11 (From 42:13 to 41:02) | 35.1% |
| Farmers Carry | 00:33 (From 02:57 to 02:24) | 16.3% |
| Ski Erg | 00:11 (From 04:28 to 04:17) | 5.4% |
| BBJ | 00:09 (From 04:51 to 04:42) | 4.5% |
| Sandbag Lunges | 00:02 (From 05:23 to 05:21) | 1.0% |
| Rowing | 00:01 (From 04:39 to 04:38) | 0.5% |
| Sled Push | 00:00 (From 03:37 to 03:37) | 0.0% |
| Wall Balls | 00:00 (From 07:05 to 07:05) | 0.0% |
| Jorissen Jan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:18 | 00:00 | 04:22 -01:04 | 00:00 +00:00 |
| Ski Erg | 04:28 | 03:18 | 04:17 +00:11 | 04:22 -01:04 |
| Running 2 | 04:45 | 07:46 | 04:46 -00:01 | 08:39 -00:53 |
| Sled Push | 03:37 | 12:31 | 04:01 -00:24 | 13:25 -00:54 |
| Running 3 | 05:51 | 16:08 | 05:15 +00:36 | 17:26 -01:18 |
| Sled Pull | 07:57 | 21:59 | 07:12 +00:45 | 22:41 -00:42 |
| Running 4 | 05:38 | 29:56 | 05:14 +00:24 | 29:53 +00:03 |
| Burpees Broad Jump | 04:51 | 35:34 | 04:51 +00:00 | 35:07 +00:27 |
| Running 5 | 05:35 | 40:25 | 05:23 +00:12 | 39:58 +00:27 |
| Rowing | 04:39 | 46:00 | 04:40 -00:01 | 45:21 +00:39 |
| Running 6 | 05:34 | 50:39 | 05:14 +00:20 | 50:01 +00:38 |
| Farmers Carry | 02:57 | 56:13 | 02:29 +00:28 | 55:15 +00:58 |
| Running 7 | 05:35 | 59:10 | 05:22 +00:13 | 57:44 +01:26 |
| Sandbag Lunges | 05:23 | 01:04:45 | 05:36 -00:13 | 01:03:06 +01:39 |
| Running 8 | 06:00 | 01:10:08 | 05:54 +00:06 | 01:08:42 +01:26 |
| Wall Balls | 07:05 | 01:16:08 | 07:38 -00:33 | 01:14:36 +01:32 |
| Roxzone | 05:49 | 01:28:54 | 06:40 -00:51 | 01:28:54 |
Jan's best running lap was 00:03:18, which was 1 minute and 17 seconds faster than the average. This suggests that he has good running speed and endurance.
To improve performance in the Sled Pull, Jan should focus on building upper body and grip strength. Exercises such as pull-ups, rows, and deadlifts can help improve his pulling power. Additionally, practicing sled pulls with heavier weights and focusing on maintaining a strong and stable position can help improve his speed in this segment.
For the Farmers Carry, Jan should work on his grip strength and overall endurance. Exercises such as farmer's walks, kettlebell swings, and forearm exercises can help improve his grip strength. Additionally, incorporating high-intensity interval training (HIIT) workouts that simulate the demands of the Farmers Carry can help improve his endurance in this segment.
In the Sled Push, Jan should focus on improving his overall fitness and his transition time. Incorporating interval training with short bursts of intense effort followed by brief rest periods can help improve his overall fitness and speed in this segment. Additionally, practicing quick transitions and efficient pushing techniques can help reduce his time in this segment.
In Running 3, Jan should work on improving his speed and endurance. Incorporating interval training, hill sprints, and tempo runs can help improve his running speed and endurance. Additionally, focusing on maintaining good running form and efficiency can help him conserve energy and improve his overall performance in this segment.
For the Wall Balls, Jan should focus on improving his lower body and core strength. Exercises such as squats, lunges, and wall sits can help improve his lower body strength. Additionally, incorporating core exercises such as planks and Russian twists can help improve his overall stability and power in the Wall Balls segment.
Jan should also prioritize efficient transitions between segments. Practicing quick and smooth transitions during training can help reduce his time in the roxzone and improve his overall race time.
Additionally, Jan should consider incorporating specific training sessions that simulate the demands of the Hyrox race. This can include circuit training workouts that combine running with functional exercises, such as burpees, rowing, and wall balls. By training in a similar environment and focusing on the specific movements required in the race, Jan can improve his overall performance.
Overall, Jan has a strong running profile, as indicated by his faster-than-average total running time. To further enhance his performance, he should continue to focus on building his overall fitness and strength, particularly in the segments where he lost the most time. By implementing the suggested training strategies and techniques, Jan can improve his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Espinosa Alan | 2024 Mexico City | 01:28:54 | |
| Basson Tom | 2022 Los Angeles | 01:28:59 | |
| Bullado Francesco | 2024 Rimini | 01:28:33 | |
| Oliver Neale | 2022 London | 01:29:04 | |
| Altun Ugur | 2023 Dubai | 01:29:07 | |
| ichikawa hajime | 2024 Dallas | 01:28:30 | |
| Mckirdy Sean | 2022 Birmingham | 01:28:43 | |
| Bühse Johannes | 2019 Hamburg | 01:29:17 | |
| Nobile Marco | 2024 Rimini | 01:28:42 | |
| Hermann Richard | 2018 Leipzig | 01:28:38 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Amsterdam Jorissen Jan | 01:23:08 | |
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Jorissen Jan
