Dive into this athlete’s performance at 2023 Sydney 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 Jonak Radek'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 Jonak Radek'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 Jonak Radek'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 Jonak Radek'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 06:07. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:25 | 43:23 to 39:58 | 55.9% |
| Wall Balls | 01:03 | 06:40 to 05:37 | 17.2% |
| Sandbag Lunges | 01:01 | 05:32 to 04:31 | 16.6% |
| Burpees Broad Jump | 00:38 | 05:15 to 04:37 | 10.4% |
| Ski Erg | 00:00 | 03:59 to 03:59 | 0.0% |
| Sled Push | 00:00 | 02:22 to 02:22 | 0.0% |
| Sled Pull | 00:00 | 03:46 to 03:46 | 0.0% |
| Rowing | 00:00 | 04:36 to 04:36 | 0.0% |
| Farmers Carry | 00:00 | 01:50 to 01:50 | 0.0% |
| Jonak Radek | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:30 | 00:00 | 04:30 -01:00 | 00:00 +00:00 |
| Ski Erg | 03:59 | 03:30 | 04:23 -00:24 | 04:30 -01:00 |
| Running 2 | 05:10 | 07:29 | 04:47 +00:23 | 08:53 -01:24 |
| Sled Push | 02:22 | 12:39 | 02:46 -00:24 | 13:40 -01:01 |
| Running 3 | 05:24 | 15:01 | 05:12 +00:12 | 16:26 -01:25 |
| Sled Pull | 03:46 | 20:25 | 04:40 -00:54 | 21:38 -01:13 |
| Running 4 | 05:31 | 24:11 | 05:09 +00:22 | 26:18 -02:07 |
| Burpees Broad Jump | 05:15 | 29:42 | 04:58 +00:17 | 31:27 -01:45 |
| Running 5 | 06:09 | 34:57 | 05:19 +00:50 | 36:25 -01:28 |
| Rowing | 04:36 | 41:06 | 04:44 -00:08 | 41:44 -00:38 |
| Running 6 | 05:44 | 45:42 | 05:12 +00:32 | 46:28 -00:46 |
| Farmers Carry | 01:50 | 51:26 | 02:06 -00:16 | 51:40 -00:14 |
| Running 7 | 05:51 | 53:16 | 05:10 +00:41 | 53:46 -00:30 |
| Sandbag Lunges | 05:32 | 59:07 | 04:51 +00:41 | 58:56 +00:11 |
| Running 8 | 06:08 | 01:04:39 | 05:42 +00:26 | 01:03:47 +00:52 |
| Wall Balls | 06:40 | 01:10:47 | 06:08 +00:32 | 01:09:29 +01:18 |
| Roxzone | 04:37 | 01:21:56 | 06:19 -01:42 | 01:21:56 |
Radek Jonak had a strong performance in the Hyrox race, finishing with an overall rank of 65 out of 342 athletes, placing him in the top 19% of competitors. In his age group (40-44), he achieved a rank of 10 out of 54 athletes, placing him in the top 18%.
His overall time for the race was 01:21:56, with a total running time of 00:43:23. While his total running time was 03:56 slower than the average, it is important to note that his best running lap was 00:03:30, which was 00:51 faster than the average.
Based on the analysis of the splits, the following segments were identified as areas where Radek lost the most time: Run Total, Running 5, Sandbag Lunges, Running 7, Burpees Broad Jump, Running 6, Wall Balls, Running 2, Running 4, Running 8, and Running 3.
To improve performance in these segments, Radek should focus on specific training strategies and techniques:
1. Run Total: Radek should work on improving his overall fitness and transition time. Incorporating interval training and plyometric exercises can help enhance his running speed and endurance. He can also practice quick and efficient transitions between exercises.
2. Running 5: Radek should focus on improving his running speed and endurance. Incorporating tempo runs, hill sprints, and interval training can help him increase his pace and stamina during this segment.
3. Sandbag Lunges: Radek should work on improving his strength and endurance for the sandbag lunges. Incorporating exercises such as lunges, squats, and deadlifts can help him build lower body strength and improve his performance in this segment.
4. Running 7: Radek should continue to work on his running endurance and speed. Incorporating long-distance runs, interval training, and hill sprints can help him improve his pace and performance in this segment.
5. Burpees Broad Jump: Radek should focus on improving his explosive power and upper body strength. Incorporating exercises such as burpees, push-ups, and plyometric jumps can help him improve his performance in this segment.
6. Running 6: Radek should continue to work on his running endurance and speed. Incorporating interval training, tempo runs, and hill sprints can help him improve his pace and performance in this segment.
7. Wall Balls: Radek should focus on improving his lower body strength and endurance. Incorporating exercises such as squats, lunges, and wall sits can help him build leg strength and improve his performance in this segment.
8. Running 2, Running 4, and Running 8: Radek should focus on improving his running endurance and speed. Incorporating long-distance runs, interval training, and hill sprints can help him improve his pace and performance in these segments.
9. Running 3: Radek should continue to work on his running endurance and speed. Incorporating interval training, tempo runs, and hill sprints can help him improve his pace and performance in this segment.
To improve overall performance in the race, Radek can implement the following strategies:
1. Pacing: Radek should focus on maintaining a consistent pace throughout the race. It is important to avoid starting too fast and burning out early. He should aim to maintain a steady pace that allows him to finish strong.
2. Transitions: Radek should practice quick and efficient transitions between exercises to minimize time spent in the Roxzone. This can be achieved through regular practice and familiarization with the equipment and transitions.
3. Mental Focus: Radek should maintain mental focus and determination throughout the race. It is important to stay motivated and push through any physical challenges that may arise.
4. Hydration and Nutrition: Radek should ensure he is properly hydrated and fueled before and during the race. Proper nutrition and hydration can significantly impact performance and endurance.
By implementing these strategies and focusing on the identified areas for improvement, Radek can enhance his performance in future Hyrox races and continue to excel in his age group.
| Similar Athletes | |||
|---|---|---|---|
| Foster Paul | 2022 London | 01:22:24 | |
| Maggio Igno | 2024 Rotterdam | 01:22:25 | |
| Haesendonck Brent | 2024 Amsterdam | 01:22:04 | |
| Walsh Peter | 2024 Glasgow | 01:21:50 | |
| Waller Thomas | 2021 London | 01:22:14 | |
| Lecellier Charles | 2024 Marseille | 01:21:59 | |
| Fairbairn Darren | 2023 Madrid | 01:21:57 | |
| Kuiper Dirk | 2024 Amsterdam | 01:21:55 | |
| Bowen Danny | 2024 Chicago Navy Pier | 01:21:36 | |
| Titze Daniel | 2021 Stuttgart | 01:22:25 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Sydney | 01:11:10 | |
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
