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 583 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 Greger 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 Greger 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 Greger 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 Greger 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 05:10. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:32 | 41:20 to 36:48 | 87.7% |
| Sandbag Lunges | 00:34 | 05:04 to 04:30 | 11.0% |
| Burpees Broad Jump | 00:04 | 03:54 to 03:50 | 1.3% |
| Ski Erg | 00:00 | 03:49 to 03:49 | 0.0% |
| Sled Push | 00:00 | 03:07 to 03:07 | 0.0% |
| Sled Pull | 00:00 | 04:26 to 04:26 | 0.0% |
| Rowing | 00:00 | 04:11 to 04:11 | 0.0% |
| Farmers Carry | 00:00 | 01:55 to 01:55 | 0.0% |
| Wall Balls | 00:00 | 05:31 to 05:31 | 0.0% |
| Greger Jan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:55 | 00:00 | 04:01 -00:06 | 00:00 +00:00 |
| Ski Erg | 03:49 | 03:55 | 04:09 -00:20 | 04:01 -00:06 |
| Running 2 | 04:40 | 07:44 | 04:23 +00:17 | 08:10 -00:26 |
| Sled Push | 03:07 | 12:24 | 03:33 -00:26 | 12:33 -00:09 |
| Running 3 | 05:03 | 15:31 | 04:47 +00:16 | 16:06 -00:35 |
| Sled Pull | 04:26 | 20:34 | 05:58 -01:32 | 20:53 -00:19 |
| Running 4 | 05:09 | 25:00 | 04:48 +00:21 | 26:51 -01:51 |
| Burpees Broad Jump | 03:54 | 30:09 | 04:06 -00:12 | 31:39 -01:30 |
| Running 5 | 05:17 | 34:03 | 04:53 +00:24 | 35:45 -01:42 |
| Rowing | 04:11 | 39:20 | 04:27 -00:16 | 40:38 -01:18 |
| Running 6 | 05:05 | 43:31 | 04:49 +00:16 | 45:05 -01:34 |
| Farmers Carry | 01:55 | 48:36 | 02:07 -00:12 | 49:54 -01:18 |
| Running 7 | 05:20 | 50:31 | 04:52 +00:28 | 52:01 -01:30 |
| Sandbag Lunges | 05:04 | 55:51 | 04:48 +00:16 | 56:53 -01:02 |
| Running 8 | 06:54 | 01:00:55 | 05:19 +01:35 | 01:01:41 -00:46 |
| Wall Balls | 05:31 | 01:07:49 | 06:27 -00:56 | 01:07:00 +00:49 |
| Roxzone | 05:39 | 01:18:52 | 05:25 +00:14 | 01:18:52 |
Jan's total running time of 00:41:20 was 02:58 slower than the average. This indicates that he may need to focus on improving his overall fitness and transition time. Additionally, his best running lap was 00:03:55, which was 00:17 faster than the average. This suggests that he has a good running profile and should continue to train his strength to further improve his performance.
To improve the Run Total segment, Jan should work on improving his overall endurance and speed. Incorporating interval training and tempo runs into his training routine can help him increase his running pace and reduce the time lost in this segment. Additionally, practicing transitions and minimizing the time spent in the roxzone can also contribute to faster overall running time.
For the Running 8 segment, Jan should focus on improving his running endurance. Incorporating longer distance runs and hill training into his routine can help him build the necessary endurance for this segment. Additionally, working on speed drills and interval training can help him improve his pace and reduce the time lost.
In the Sandbag Lunges segment, Jan should work on improving his strength and endurance. Incorporating exercises such as lunges, squats, and deadlifts into his training routine can help him build the necessary lower body strength for this segment. Additionally, practicing the sandbag lunges with proper form and ensuring a consistent pace can help him improve his performance in this segment.
In the Running 7 segment, Jan should focus on improving his endurance and speed. Incorporating interval training and tempo runs into his training routine can help him increase his running pace and reduce the time lost in this segment. Additionally, practicing transitions and minimizing the time spent in the roxzone can also contribute to faster overall running time.
Jan should also focus on efficient transitions between segments. Minimizing the time spent in the roxzone can significantly impact his overall race time. Practicing quick transitions during training and developing a systematic approach to each transition can help him save valuable time.
Additionally, Jan should prioritize proper form and technique during each exercise. This will not only improve his performance but also reduce the risk of injury. He should pay attention to his posture, breathing, and body alignment to optimize his performance in each segment.
Overall, Jan Greger has shown great potential in the Hyrox race, and with targeted training and strategic race strategies, he can continue to improve his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Michel Florian | 2023 Stuttgart | 01:19:14 | |
| Martnez Marhuenda Manuel | 2023 Valencia | 01:18:50 | |
| Stroud David | 2024 Dallas | 01:18:44 | |
| Emmert Daniel | 2020 Karlsruhe | 01:18:41 | |
| Halma Taco | 2022 Hamburg | 01:18:47 | |
| Lichtenauer Christian | 2024 Rimini | 01:18:34 | |
| Holzner Leonhard | 2024 Stuttgart | 01:18:44 | |
| Clark Evan | 2023 Dallas | 01:19:22 | |
| Soonieus Mike | 2024 Amsterdam | 01:18:23 | |
| James Will | 2024 Bordeaux | 01:18:57 | |
| Other Results from this athlete | ||
|---|---|---|
| 2018 Wien | 01:13:48 | |
| 2023 München | 01:15:48 | |
| 2022 Hamburg | 01:13:14 | |
| 2021 Hamburg | 01:18:19 | |
| 2022 München | 01:14:30 | |
| World Championships | 01:11:03 | |
| 2022 Las Vegas | 01:17:25 | |
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