Dive into this athlete’s performance at 2023 London 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 06:35. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Wall Balls | 02:21 (From 06:59 to 04:38) | 35.7% |
| Sled Pull | 01:47 (From 07:17 to 05:30) | 27.1% |
| Farmers Carry | 00:52 (From 03:01 to 02:09) | 13.2% |
| Sandbag Lunges | 00:42 (From 05:22 to 04:40) | 10.6% |
| Sled Push | 00:31 (From 03:08 to 02:37) | 7.8% |
| Rowing | 00:15 (From 05:34 to 05:19) | 3.8% |
| Ski Erg | 00:07 (From 05:11 to 05:04) | 1.8% |
| BBJ | 00:00 (From 05:34 to 05:34) | 0.0% |
| Run Total | 00:00 (From 43:12 to 43:12) | 0.0% |
| Janssens Laura | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:11 | 00:00 | 05:11 -01:00 | 00:00 +00:00 |
| Ski Erg | 05:11 | 04:11 | 05:08 +00:03 | 05:11 -01:00 |
| Running 2 | 05:10 | 09:22 | 05:33 -00:23 | 10:19 -00:57 |
| Sled Push | 03:08 | 14:32 | 02:47 +00:21 | 15:52 -01:20 |
| Running 3 | 05:27 | 17:40 | 05:52 -00:25 | 18:39 -00:59 |
| Sled Pull | 07:17 | 23:07 | 05:53 +01:24 | 24:31 -01:24 |
| Running 4 | 05:32 | 30:24 | 05:53 -00:21 | 30:24 +00:00 |
| Burpees Broad Jump | 05:34 | 35:56 | 06:13 -00:39 | 36:17 -00:21 |
| Running 5 | 05:46 | 41:30 | 06:01 -00:15 | 42:30 -01:00 |
| Rowing | 05:34 | 47:16 | 05:25 +00:09 | 48:31 -01:15 |
| Running 6 | 05:33 | 52:50 | 05:55 -00:22 | 53:56 -01:06 |
| Farmers Carry | 03:01 | 58:23 | 02:17 +00:44 | 59:51 -01:28 |
| Running 7 | 05:38 | 01:01:24 | 05:53 -00:15 | 01:02:08 -00:44 |
| Sandbag Lunges | 05:22 | 01:07:02 | 04:52 +00:30 | 01:08:01 -00:59 |
| Running 8 | 05:58 | 01:12:24 | 06:20 -00:22 | 01:12:53 -00:29 |
| Wall Balls | 06:59 | 01:18:22 | 05:04 +01:55 | 01:19:13 -00:51 |
| Roxzone | 06:09 | 01:31:23 | 07:06 -00:57 | 01:31:23 |
To improve in the Wall Balls segment, Laura can focus on increasing her upper body strength and endurance. Adding exercises like push-ups, shoulder presses, and wall balls to her training routine will help improve her performance in this segment. It is also important to work on maintaining proper form and technique during the wall balls exercise to maximize efficiency.
In the Sled Pull segment, Laura should focus on improving her pulling strength and technique. Exercises like sled pulls, rows, and deadlifts will help strengthen the muscles involved in pulling movements. Additionally, practicing proper sled pulling technique, such as maintaining a strong and stable position and using the legs to generate power, will help improve her performance in this segment.
For the Farmers Carry segment, Laura should work on improving her grip strength and overall upper body strength. Exercises like farmer's carries, kettlebell swings, and pull-ups can help strengthen the muscles involved in gripping and carrying heavy objects. It is also important to focus on maintaining a strong posture and core stability during the carry to minimize energy loss.
In the Sandbag Lunges segment, Laura should focus on improving her lower body strength, balance, and stability. Exercises like lunges, squats, and step-ups will help strengthen the muscles involved in lunging movements. Incorporating balance and stability exercises, such as single-leg exercises and core stabilization exercises, will also help improve her performance in this segment.
In the Rowing segment, Laura should work on improving her rowing technique and overall endurance. Incorporating rowing intervals and endurance workouts into her training routine will help improve her rowing performance. It is important to focus on maintaining proper form and technique during rowing, such as engaging the legs, core, and arms in a coordinated and efficient manner.
Laura's strengths lie in the running segments, so she should continue to prioritize her running training. Incorporating interval training, tempo runs, and long-distance runs into her training routine will help improve her running performance.
To improve overall fitness and transition time, Laura should incorporate high-intensity interval training (HIIT) workouts into her training routine. HIIT workouts can help improve cardiovascular fitness, muscular endurance, and overall stamina.
In summary, Laura Janssens had a strong performance in the Hyrox race, with notable strengths in the running segments. However, there are areas for improvement in segments such as Wall Balls, Sled Pull, Farmers Carry, Sandbag Lunges, and Rowing. By focusing on specific training strategies and techniques, Laura can enhance her performance in these areas and continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Genard Claudia | 2023 Hamburg | 01:30:59 | |
| Frazer Mia | 2024 Birmingham | 01:31:43 | |
| Martin Chelcie | 2024 Birmingham | 01:30:59 | |
| Ullmann Claudia | 2023 Hannover | 01:31:33 | |
| Hirzel Margaux | 2024 Sports Direct HYROX London | 01:31:30 | |
| Lim Claudia | 2024 Singapore National Stadium | 01:31:45 | |
| Defranco Samantha | 2024 Chicago Navy Pier | 01:31:49 | |
| Ward Stefanie | 2023 London | 01:30:59 | |
| Greenwood Megan | 2022 London | 01:31:29 | |
| Grant Connie | 2024 Birmingham | 01:31:38 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London Janssens Laura | 01:33:20 | |
| 2024 Sports Direct HYROX London Janssens Laura | 01:37:05 | |
| 2024 London Janssens Laura | 01:44:53 | |
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Janssens Laura
