Ehlers Jan Thomas
Hyrox Result
Dive into this athlete’s performance at 2024 Copenhagen 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.
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 Ehlers Jan Thomas'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 Ehlers Jan Thomas'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 Ehlers Jan Thomas'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 Ehlers Jan Thomas'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
03:19.
Check the detail of the improvement plan below.
01:22
Potential Improvement
41.2%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Jan Thomas Ehlers showcased a commendable performance in the 2024 Copenhagen HYROX race, ranking in the top 56% overall and top 57% in his age group. A notable strength is his total running time, which is 00:55 faster than average, indicating a stronger runner profile. However, there are areas where Jan can enhance his performance to climb higher in the rankings. His pacing suggests a need for improvement in the initial running segments but shows significant recovery in speed during the latter half of the race. This recovery indicates good endurance but perhaps an initial pacing strategy that could be optimized. Given the total running time, Jan's profile leans more towards a runner, suggesting strength training, especially for the sled push and sandbag lunges, could yield significant improvements in his overall performance.
Segments to Improve:
- Sled Push: One of the segments where Jan lost significant time compared to the average. To improve, focus on leg strength and power. Exercises such as weighted squats, leg presses, and sled drags can build the required muscle. Practice short, intense pushes with a weighted sled to mimic the race conditions.
- Sandbag Lunges: Another segment that needs improvement. This exercise requires both strength and stability. Incorporate lunges with varying weights, Bulgarian split squats, and stability exercises such as single-leg deadlifts to enhance performance. Core strengthening exercises will also help maintain form during the lunges.
- Farmers Carry: To improve grip strength and endurance, which are crucial for this segment, integrate farmer's walks with gradually increasing distance and weight, dead hangs for time, and wrist curls into your training routine.
- Wall Balls: To enhance performance in this segment, focus on explosive power and coordination. Incorporate thrusters, medicine ball slams, and squat jumps into the training. Practicing the exact movement with varying weights can also help improve efficiency and speed.
Race Strategies:
- Improve Pacing: Given the evidence of recovery in the latter running segments, Jan should work on a pacing strategy that conserves energy for strength exercises while maintaining a competitive running pace. Interval training can help improve pacing awareness and control.
- Transitions (Roxzone): Jan’s Roxzone time indicates room for improvement in transition speed. Practice rapid transitions between running and strength exercises in training to minimize downtime. This can include setting up mock transition zones in training environments to reduce hesitation and improve efficiency.
- Strength Training Emphasis: As Jan has a more pronounced runner profile, incorporating more strength training, particularly targeted at the identified weak segments, will help balance his overall performance. This includes not only lifting weights but also functional fitness exercises that mimic the movements in the race.
- Endurance and Recovery: Finally, incorporating endurance training that also focuses on recovery techniques post-strength exercises can help maintain or even increase running pace post-strength segments. This can include cool-down jogs or dynamic stretches post-strength training.
By focusing on these key areas of improvement and implementing the suggested training strategies, Jan Thomas Ehlers has a strong potential to significantly enhance his performance in future HYROX races. Balancing his evident running strengths with improved strength and efficiency in the more challenging segments will make him a more well-rounded and competitive athlete.
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.
Percentile based on all the athletes who competed in Hyrox Men
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