Streng Jonas Performance Analysis

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 1000 similar athletes.

Season 22/23 2023 Rotterdam (938) HYROX (865) Men (575) Streng Jonas

NED NED Flag Men 40-44 #130012 01:29:38 57th in AG | Top 63.3% 304th | Top 52.9%

Performance Highlights

+04:14
48:33
Run Total
+00:32
06:04
Avg. Lap
-00:25
04:19
Best Lap
-03:28
34:30
Workout Total
-00:26
04:18
Avg. Workout
-00:42
06:40
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men

Running

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.

Based on 1000 athletes with similar finish time in Hyrox Men

Workouts

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.

Based on 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Streng Jonas'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 Streng Jonas's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 1000 athletes with similar finish time in Hyrox Men

Spread of Splits Time

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 Streng Jonas'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.

Percentile based on all the athletes who competed in Hyrox Men

Improvement Plan

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 Streng Jonas'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 06:29. Check the detail of the improvement plan below.

05:11 Potential Improvement 79.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:11 48:33 to 43:22 79.9%
Sandbag Lunges 00:38 05:47 to 05:09 9.8%
Burpees Broad Jump 00:25 05:49 to 05:24 6.4%
Ski Erg 00:15 04:43 to 04:28 3.9%
Sled Push 00:00 01:57 to 01:57 0.0%
Sled Pull 00:00 04:29 to 04:29 0.0%
Rowing 00:00 04:42 to 04:42 0.0%
Farmers Carry 00:00 02:04 to 02:04 0.0%
Wall Balls 00:00 04:59 to 04:59 0.0%

Splits Time

Streng Jonas Perfect Race
Splits Total Average Total
Running 1 04:19 00:00 04:47 -00:28 00:00 +00:00
Ski Erg 04:43 04:19 04:30 +00:13 04:47 -00:28
Running 2 05:43 09:02 05:07 +00:36 09:17 -00:15
Sled Push 01:57 14:45 03:03 -01:06 14:24 +00:21
Running 3 06:07 16:42 05:36 +00:31 17:27 -00:45
Sled Pull 04:29 22:49 05:12 -00:43 23:03 -00:14
Running 4 06:11 27:18 05:35 +00:36 28:15 -00:57
Burpees Broad Jump 05:49 33:29 05:42 +00:07 33:50 -00:21
Running 5 06:41 39:18 05:46 +00:55 39:32 -00:14
Rowing 04:42 45:59 04:54 -00:12 45:18 +00:41
Running 6 06:31 50:41 05:36 +00:55 50:12 +00:29
Farmers Carry 02:04 57:12 02:17 -00:13 55:48 +01:24
Running 7 06:31 59:16 05:35 +00:56 58:05 +01:11
Sandbag Lunges 05:47 01:05:47 05:25 +00:22 01:03:40 +02:07
Running 8 06:35 01:11:34 06:16 +00:19 01:09:05 +02:29
Wall Balls 04:59 01:18:09 06:55 -01:56 01:15:21 +02:48
Roxzone 06:40 01:29:38 07:22 -00:42 01:29:38
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Jonas Streng performed well in the HYROX race, finishing in the top 35% of 865 athletes overall. He also achieved a respectable rank in his age group, placing in the top 41% of 137 athletes. His overall time of 01:29:38 demonstrates his dedication and effort throughout the race.

- Jonas' total running time of 00:48:33 was 05:58 slower than the average. This indicates that he could benefit from improving his running performance. However, it is important to note that his best running lap of 00:04:19 was 00:18 faster than the average, suggesting that he has the potential to excel in this area.

Segments to Improve


1. Run Total:
This segment had the most time lost for Jonas. To improve his performance in this segment, it is recommended that he focus on improving his overall fitness and stamina. Incorporating interval training and hill sprints into his training routine can help increase his endurance and running speed. Additionally, practicing proper running form and technique, such as maintaining a consistent stride and posture, can also contribute to improved performance.

2. Running 7:
Jonas lost considerable time in this segment. To enhance his performance in this specific running segment, it is advised that he incorporate exercises that target his leg and core strength, such as squats, lunges, and planks. These exercises will help improve his running stability and power.

3. Running 6:
Similar to Running 7, Jonas should focus on strengthening his legs and core to improve his performance in this segment. Exercises like deadlifts, step-ups, and Russian twists can be beneficial in enhancing his running abilities.

4. Running 5:
Jonas struggled in this segment as well. Incorporating interval training sessions, such as high-intensity interval training (HIIT), can help improve his running speed and endurance. Additionally, incorporating exercises that target his glutes and hamstrings, such as hip thrusts and hamstring curls, can also contribute to improved performance in this segment.

5. Running 2:
Jonas should prioritize improving his running speed and endurance for this segment. Incorporating tempo runs and fartlek training into his routine can help him increase his running pace and overall performance. Additionally, exercises like box jumps and plyometric lunges can help improve his explosive power and running speed.

Strategies


- Pacing: It is crucial for Jonas to maintain a consistent and sustainable pace throughout the race. Avoiding starting too fast and burning out early on is important to ensure he has enough energy to perform well in all segments. It is recommended that he practice pacing strategies during his training sessions to develop a better sense of his own pace.

- Transition Time: To improve his overall race time, Jonas should focus on reducing his transition time between segments. Practicing quick and efficient transitions during training can help him shave off valuable seconds during the race. Additionally, incorporating exercises that target his agility and coordination, such as ladder drills and cone drills, can also contribute to faster transitions.

- Mental Preparation: Developing a strong mental game is essential for success in any race. Jonas should work on building mental resilience and focus through techniques such as visualization, positive self-talk, and mindfulness. These strategies can help him stay motivated and overcome any challenges he may face during the race.

By implementing these training strategies and techniques, Jonas Streng can enhance his performance in the identified areas of improvement and continue to excel in HYROX races. It is important for him to tailor his training routine to his specific needs and goals while also considering his age group and nationality. Regular monitoring of progress and adjustments to the training plan will further support his improvement.

Similar Athletes
Pureta Dejan 2023 Hamburg 01:29:48
Eisinger Harry 2024 Marseille 01:30:05
Pardoel Frank 2024 Rotterdam 01:29:33
Sarno Devin 2021 Chicago 01:30:08
Alberico Aldo 2023 Milan 01:30:08
Dominguez Jose 2024 Houston 01:29:38
Browne Mark 2023 London 01:29:20
Funk Josh 2024 Washington - North American Championships 01:29:46
Tan Chong Huang 2023 Singapore 01:29:43
Le Corre Alexis 2023 Paris 01:29:50

Measure Your Performance Against Top Athletes

Other Results from this athlete
No other results found for this athlete.

Ready to conquer your next race?

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

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download