Jan Nicholas Bauer Hyrox Result

Dive into this athlete’s performance at 2023 World Championships Manchester 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 308 similar athletes.

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Performance Highlights

GER Flag Jan Nicholas Bauer Man Men 25-29 #141007 01:05:13 10th in AG | Top 15.9% 44th | Top 10.2%
-00:32
31:37
Run Total
-00:04
03:57
Avg. Lap
-00:16
03:14
Best Lap
+01:48
30:36
Workout Total
+00:13
03:49
Avg. Workout
-01:11
03:04
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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 6 to 35.
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The chart has 1 Y axis displaying values. Data ranges from 6 to 35.
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Percentile based on all the athletes who competed in Hyrox Pro Men

Run, Baby, Run!

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!

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The chart has 1 Y axis displaying values. Data ranges from 194 to 262.
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Based on 308 athletes with similar finish time in Hyrox Pro Men

Station Showdown

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.

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The chart has 1 Y axis displaying values. Data ranges from 101 to 353.
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Based on 308 athletes with similar finish time in Hyrox Pro Men

Fast, slow, or steady?

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.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -71 to 78.
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Based on 308 athletes with similar finish time in Hyrox Pro Men

Expected Finish Time

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.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3818 to 4222.
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Spread of Splits Time

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.

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Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 82 to 839.
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Percentile based on all the athletes who competed in Hyrox Pro 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 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 performance we identified a possible improvement of 05:14. Check the detail of the improvement plan below.

01:31 Potential Improvement 29.0% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 60 to 840.
The chart has 1 Y axis displaying values. Data ranges from 0 to 835.
CurrentTarget
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Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Focus During Training
Wall Balls 01:31 (From 05:53 to 04:22) 29.0%
Sandbag Lunges 00:50 (From 04:12 to 03:22) 15.9%
Sled Push 00:47 (From 03:07 to 02:20) 15.0%
Sled Pull 00:47 (From 04:41 to 03:54) 15.0%
Run Total 00:41 (From 31:37 to 30:56) 13.1%
Rowing 00:19 (From 04:23 to 04:04) 6.1%
Farmers Carry 00:11 (From 01:42 to 01:31) 3.5%
BBJ 00:05 (From 02:47 to 02:42) 1.6%
Ski Erg 00:03 (From 03:51 to 03:48) 1.0%

Splits Time

Jan Nicholas Bauer Perfect Race
Splits Total Average Total
Running 1 03:14 00:00 03:36 -00:22 00:00 +00:00
Ski Erg 03:51 03:14 03:57 -00:06 03:36 -00:22
Running 2 03:56 07:05 03:46 +00:10 07:33 -00:28
Sled Push 03:07 11:01 02:52 +00:15 11:19 -00:18
Running 3 03:59 14:08 04:02 -00:03 14:11 -00:03
Sled Pull 04:41 18:07 04:22 +00:19 18:13 -00:06
Running 4 04:02 22:48 04:04 -00:02 22:35 +00:13
Burpees Broad Jump 02:47 26:50 03:08 -00:21 26:39 +00:11
Running 5 04:02 29:37 04:08 -00:06 29:47 -00:10
Rowing 04:23 33:39 04:11 +00:12 33:55 -00:16
Running 6 03:58 38:02 04:05 -00:07 38:06 -00:04
Farmers Carry 01:42 42:00 01:41 +00:01 42:11 -00:11
Running 7 04:08 43:42 04:07 +00:01 43:52 -00:10
Sandbag Lunges 04:12 47:50 03:43 +00:29 47:59 -00:09
Running 8 04:21 52:02 04:22 -00:01 51:42 +00:20
Wall Balls 05:53 56:23 04:54 +00:59 56:04 +00:19
Roxzone 03:04 01:05:13 04:15 -01:11 01:05:13
Based on 308 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Jan Nicholas Bauer had a strong performance in the 2023 World Championships Hyrox race, finishing with an overall time of 01:05:13. He demonstrated excellent fitness and skill, finishing in the top 5% of all 763 athletes and in the top 8% of his age group (25-29). His overall rank of 44 reflects his competitiveness and ability to perform at a high level.

In terms of overall time, Jan Nicholas Bauer performed exceptionally well, completing the race in 00:31:37. This was 01:24 faster than the average finish time, indicating his superior fitness and efficiency in completing the race. His best running lap time of 00:03:14 showcases his speed and endurance.

Segments to Improve


Despite his strong overall performance, there are some segments where Jan Nicholas Bauer lost valuable time. The segments with the most time lost were the Wall Balls, Sled Pull, Sandbag Lunges, and Sled Push. These segments require a combination of strength, endurance, and technique, and improvements in these areas can lead to significant performance gains.

To improve performance in the Wall Balls segment, Jan Nicholas Bauer should focus on developing upper body strength and improving his technique. Exercises such as shoulder presses, push-ups, and medicine ball throws can help build the necessary strength. He should also work on his form, ensuring that he maintains proper alignment and uses efficient movement patterns.

For the Sled Pull and Sandbag Lunges segments, Jan Nicholas Bauer should prioritize improving his strength and endurance. Exercises such as deadlifts, lunges, and sled pulls can help him develop the necessary muscle strength and power. Incorporating interval training and circuit training into his routine can also improve his endurance and stamina for these demanding segments.

In the Sled Push segment, Jan Nicholas Bauer should focus on improving his overall fitness and transition time. This segment requires a combination of strength and speed, so incorporating exercises such as sprints, plyometrics, and resistance training can help him develop the necessary power and explosiveness. Additionally, practicing quick transitions between exercises can help minimize time lost during the race.

Strategies


To optimize performance during the race, Jan Nicholas Bauer should consider the following strategies:

1. Proper Pacing:
While Jan Nicholas Bauer performed well overall, it's important to ensure proper pacing throughout the race. He should aim to maintain a consistent and sustainable pace, avoiding going too fast or too slow. This will help him conserve energy and prevent burnout during the later segments.

2. Transition Efficiency:
Jan Nicholas Bauer should focus on improving his transition time between segments. Efficiently moving from one exercise to the next can save valuable seconds and help maintain momentum. He should practice quick transitions during his training sessions and develop a routine that minimizes time spent in the roxzone.

3. Mental Preparation:
Hyrox races require mental resilience and focus. Jan Nicholas Bauer should develop mental strategies to stay motivated and push through fatigue during challenging segments. Visualization techniques, positive self-talk, and setting small goals can help him maintain a strong mindset throughout the race.

4. Specific Training:
Jan Nicholas Bauer should tailor his training to address the specific weaknesses highlighted in the segments analysis. By incorporating targeted exercises, drills, and training routines, he can enhance his performance in these particular areas. Consistency and dedication in his training will be key to achieving improvements.

Overall, Jan Nicholas Bauer's performance in the 2023 World Championships Hyrox race was impressive. By focusing on the identified areas for improvement and implementing the suggested training strategies, he can continue to enhance his performance and achieve even greater success in future races.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 0 to 53.
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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 0 to 53.
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Percentile based on all the athletes who competed in Hyrox Pro Men
Similar Athletes
Mathias Ramberg 2023 Stockholm 01:05:14
Marques Turner 2023 Chicago 01:04:56
Manuel Jasny 2019 Leipzig 01:04:59
Ryan Eloff 2024 London 01:04:50
Reynaldo Latinne 2024 Maastricht 01:05:20
Michael Molloy 2024 London 01:05:25
Nicolas Paquay 2024 Stuttgart 01:05:03
Hamish Middlemiss 2023 London 01:05:34
Julian Krüger 2023 Hannover 01:05:30
Jorge González álvarez 2024 Madrid 01:05:12
Other Results from this athlete
2022 Essen Jan Nicholas Bauer 01:03:55
2022 München Jan Nicholas Bauer 01:04:18
2021 Hamburg Jan Nicholas Bauer 01:06:37
2023 Hamburg Jan Nicholas Bauer 01:14:15
2023 Karlsruhe Jan Nicholas Bauer 01:01:20
2023 Maastricht Jan Nicholas Bauer 59:54
2022 Hamburg Jan Nicholas Bauer 59:37
2022 Basel Jan Nicholas Bauer 01:01:33
2023 Hamburg Jan Nicholas Bauer 01:01:15
2023 Malmö Jan Nicholas Bauer 01:07:48
2024 Vienna Jan Nicholas Bauer 01:01:22
2024 Copenhagen Jan Nicholas Bauer 58:48
2024 Malaga Jan Nicholas Bauer 58:48
2024 Nice Jan Nicholas Bauer 01:14:57
2024 Frankfurt Jan Nicholas Bauer 01:01:01
2023 Hamburg Fritz Grobien, Jan Nicholas Bauer 54:54
2024 Nice Fritz Grobien, Jan Nicholas Bauer 59:05
2024 Köln Fritz Grobien, Jan Nicholas Bauer 54:40

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