Dive into this athlete’s performance at 2023 München 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 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!
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.
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.
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.
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.
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 athlete we identified a possible improvement of 06:42. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 06:24 (From 43:39 to 37:15) | 95.5% |
| BBJ | 00:18 (From 04:19 to 04:01) | 4.5% |
| Ski Erg | 00:00 (From 04:05 to 04:05) | 0.0% |
| Sled Push | 00:00 (From 02:14 to 02:14) | 0.0% |
| Sled Pull | 00:00 (From 03:50 to 03:50) | 0.0% |
| Rowing | 00:00 (From 04:20 to 04:20) | 0.0% |
| Farmers Carry | 00:00 (From 01:30 to 01:30) | 0.0% |
| Sandbag Lunges | 00:00 (From 03:44 to 03:44) | 0.0% |
| Wall Balls | 00:00 (From 04:49 to 04:49) | 0.0% |
| Alex Jens | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:16 | 00:00 | 04:15 +00:01 | 00:00 +00:00 |
| Ski Erg | 04:05 | 04:16 | 04:18 -00:13 | 04:15 +00:01 |
| Running 2 | 04:56 | 08:21 | 04:32 +00:24 | 08:33 -00:12 |
| Sled Push | 02:14 | 13:17 | 02:36 -00:22 | 13:05 +00:12 |
| Running 3 | 08:36 | 15:31 | 04:53 +03:43 | 15:41 -00:10 |
| Sled Pull | 03:50 | 24:07 | 04:20 -00:30 | 20:34 +03:33 |
| Running 4 | 05:13 | 27:57 | 04:51 +00:22 | 24:54 +03:03 |
| Burpees Broad Jump | 04:19 | 33:10 | 04:31 -00:12 | 29:45 +03:25 |
| Running 5 | 05:10 | 37:29 | 04:58 +00:12 | 34:16 +03:13 |
| Rowing | 04:20 | 42:39 | 04:36 -00:16 | 39:14 +03:25 |
| Running 6 | 05:08 | 46:59 | 04:53 +00:15 | 43:50 +03:09 |
| Farmers Carry | 01:30 | 52:07 | 01:57 -00:27 | 48:43 +03:24 |
| Running 7 | 04:49 | 53:37 | 04:52 -00:03 | 50:40 +02:57 |
| Sandbag Lunges | 03:44 | 58:26 | 04:26 -00:42 | 55:32 +02:54 |
| Running 8 | 05:34 | 01:02:10 | 05:15 +00:19 | 59:58 +02:12 |
| Wall Balls | 04:49 | 01:07:44 | 05:36 -00:47 | 01:05:13 +02:31 |
| Roxzone | 04:04 | 01:16:29 | 05:40 -01:36 | 01:16:29 |
Jens' total running time of 00:43:39 was 06:13 slower than the average, indicating that he may need to work on his running speed and endurance. It is recommended that he focuses on improving his overall fitness and reducing his transition time in order to make up for the lost time in the roxzone.
To improve Jens' performance in these segments, the following training strategies and techniques can be implemented:
1. Running Technique: Jens should work on his running technique to optimize his stride length and minimize energy expenditure. This can be achieved through drills such as high knees, butt kicks, and strides. Additionally, implementing interval training and hill sprints can help improve his speed and endurance.
2. Strength Training: To enhance Jens' strength and power during the running segments, exercises such as squats, lunges, and plyometric exercises (e.g., box jumps) should be incorporated into his training routine. This will help improve his overall running performance and reduce the time lost in these segments.
3. Endurance Training: Jens should focus on improving his endurance to sustain a consistent pace throughout the race. Long-distance runs, tempo runs, and interval training at race pace can be beneficial in building his aerobic capacity and improving his overall endurance.
4. Transition Time: Jens should work on improving his transition time between segments to minimize the time spent in the roxzone. This can be achieved through practicing quick and efficient equipment transitions during training sessions.
In conclusion, Jens Alex demonstrated a strong performance in the Hyrox race in München. To further improve his performance, he should focus on improving his running speed and endurance, as well as reducing his transition time in the roxzone. By implementing the suggested training strategies and techniques, Jens can enhance his overall performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Slinger Joe | 2023 Birmingham | 01:16:48 | |
| De Decker Mike | 2023 Maastricht European Championships | 01:15:59 | |
| Thompson Mark | 2024 Birmingham | 01:16:57 | |
| Varall Mike | 2019 New York | 01:15:59 | |
| Laso Pablo | 2024 Madrid | 01:16:01 | |
| Mengdehl Steven Ragnar | 2023 Hamburg | 01:16:26 | |
| Massey Benjamin | 2024 London | 01:16:49 | |
| Heneke Kai | 2024 Frankfurt | 01:16:26 | |
| Moran Luke | 2023 Milan | 01:16:26 | |
| Moloney Darragh | 2024 Melbourne | 01:16:24 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Frankfurt Alex Jens | 01:10:13 | |
| 2024 Stuttgart Alex Jens | 01:09:05 | |
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Alex Jens
