Dive into this athlete’s performance at 2023 London 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 Sujak Jan'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 Sujak Jan'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 Sujak Jan'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 Sujak Jan'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 06:01. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:22 | 43:37 to 39:15 | 72.6% |
| Burpees Broad Jump | 01:08 | 05:35 to 04:27 | 18.8% |
| Sled Push | 00:31 | 02:58 to 02:27 | 8.6% |
| Ski Erg | 00:00 | 04:01 to 04:01 | 0.0% |
| Sled Pull | 00:00 | 03:53 to 03:53 | 0.0% |
| Rowing | 00:00 | 04:22 to 04:22 | 0.0% |
| Farmers Carry | 00:00 | 01:46 to 01:46 | 0.0% |
| Sandbag Lunges | 00:00 | 03:57 to 03:57 | 0.0% |
| Wall Balls | 00:00 | 04:23 to 04:23 | 0.0% |
| Sujak Jan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:30 | 00:00 | 04:23 -00:53 | 00:00 +00:00 |
| Ski Erg | 04:01 | 03:30 | 04:21 -00:20 | 04:23 -00:53 |
| Running 2 | 04:16 | 07:31 | 04:43 -00:27 | 08:44 -01:13 |
| Sled Push | 02:58 | 11:47 | 02:44 +00:14 | 13:27 -01:40 |
| Running 3 | 04:37 | 14:45 | 05:07 -00:30 | 16:11 -01:26 |
| Sled Pull | 03:53 | 19:22 | 04:34 -00:41 | 21:18 -01:56 |
| Running 4 | 05:50 | 23:15 | 05:05 +00:45 | 25:52 -02:37 |
| Burpees Broad Jump | 05:35 | 29:05 | 04:53 +00:42 | 30:57 -01:52 |
| Running 5 | 05:23 | 34:40 | 05:14 +00:09 | 35:50 -01:10 |
| Rowing | 04:22 | 40:03 | 04:40 -00:18 | 41:04 -01:01 |
| Running 6 | 08:27 | 44:25 | 05:07 +03:20 | 45:44 -01:19 |
| Farmers Carry | 01:46 | 52:52 | 02:03 -00:17 | 50:51 +02:01 |
| Running 7 | 05:44 | 54:38 | 05:06 +00:38 | 52:54 +01:44 |
| Sandbag Lunges | 03:57 | 01:00:22 | 04:43 -00:46 | 58:00 +02:22 |
| Running 8 | 05:53 | 01:04:19 | 05:35 +00:18 | 01:02:43 +01:36 |
| Wall Balls | 04:23 | 01:10:12 | 05:57 -01:34 | 01:08:18 +01:54 |
| Roxzone | 05:56 | 01:20:24 | 06:09 -00:13 | 01:20:24 |
Jan's best running lap was recorded at 00:03:30, which was 00:46 faster than the average. This indicates that he has a good level of speed and endurance in his running ability.
To improve Running 6, Jan should incorporate specific training drills to enhance his running endurance. Interval training, such as high-intensity interval training (HIIT) or fartlek training, can help improve his cardiovascular fitness and endurance. Additionally, incorporating hill sprints or tempo runs can help him build strength and endurance in his leg muscles.
For the Burpees Broad Jump segment, Jan should focus on improving his explosive power and agility. Plyometric exercises, such as box jumps, squat jumps, and burpees, can help increase his power output and improve his ability to perform the Burpees Broad Jump more efficiently. Jan should also focus on improving his technique for the broad jump to maximize his distance and speed.
To improve Running 4 and Running 7, Jan should incorporate specific training drills to enhance his overall running speed and endurance. Tempo runs, interval training, and hill sprints can help improve his running speed and endurance. Jan should also focus on maintaining a consistent pace throughout these running segments to prevent fatigue and optimize his performance.
In conclusion, Jan Sujak showed a strong overall performance in the HYROX race in London. To further enhance his performance, he should focus on improving specific segments such as Running 6, Burpees Broad Jump, Running 4, and Running 7. By incorporating targeted training strategies, including strength training, running-specific workouts, and efficient transitions, Jan can improve his overall performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Fortpied Benoit | 2024 Marseille | 01:20:23 | |
| Ardila González Ezequiel | 2023 Malaga | 01:20:32 | |
| Broks Raitis | 2024 Katowice | 01:20:33 | |
| Bak Aamand Søren | 2024 Hamburg | 01:20:04 | |
| Spielberg Kenny | 2023 Hamburg | 01:20:21 | |
| Lensink Timo | 2023 Maastricht European Championships | 01:20:51 | |
| Markussen Lasse | 2024 Copenhagen | 01:20:07 | |
| Flynn Josh | 2024 Dublin | 01:20:16 | |
| Müller Heiko | 2024 Frankfurt | 01:20:49 | |
| Marsh Nathan | 2023 Melbourne | 01:20:06 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London | 01:15:23 | |
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