Jansen Rohan Hyrox Result

Dive into this athlete’s performance at 2024 Cape Town 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.

Performance Highlights

RSA RSA Flag Men 35-39 #104002 01:30:33 27th in AG | Top 61.4% 140th | Top 56.7%
+03:55
48:34
Run Total
+00:30
06:04
Avg. Lap
+01:04
05:48
Best Lap
-03:15
35:10
Workout Total
-00:25
04:23
Avg. Workout
-00:38
06:54
Roxzone

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 Jansen Rohan'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 Jansen Rohan'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 Jansen Rohan'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 Jansen Rohan'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 06:47. Check the detail of the improvement plan below.

04:40 Potential Improvement 68.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:40 48:34 to 43:54 68.8%
Sled Pull 02:07 07:09 to 05:02 31.2%
Ski Erg 00:00 04:15 to 04:15 0.0%
Sled Push 00:00 01:32 to 01:32 0.0%
Burpees Broad Jump 00:00 05:24 to 05:24 0.0%
Rowing 00:00 04:49 to 04:49 0.0%
Farmers Carry 00:00 01:38 to 01:38 0.0%
Sandbag Lunges 00:00 04:52 to 04:52 0.0%
Wall Balls 00:00 05:31 to 05:31 0.0%

Splits Time

Jansen Rohan Perfect Race
Splits Total Average Total
Running 1 05:57 00:00 04:45 +01:12 00:00 +00:00
Ski Erg 04:15 05:57 04:31 -00:16 04:45 +01:12
Running 2 05:48 10:12 05:10 +00:38 09:16 +00:56
Sled Push 01:32 16:00 03:04 -01:32 14:26 +01:34
Running 3 06:04 17:32 05:38 +00:26 17:30 +00:02
Sled Pull 07:09 23:36 05:17 +01:52 23:08 +00:28
Running 4 06:14 30:45 05:37 +00:37 28:25 +02:20
Burpees Broad Jump 05:24 36:59 05:49 -00:25 34:02 +02:57
Running 5 06:17 42:23 05:49 +00:28 39:51 +02:32
Rowing 04:49 48:40 04:56 -00:07 45:40 +03:00
Running 6 05:56 53:29 05:39 +00:17 50:36 +02:53
Farmers Carry 01:38 59:25 02:18 -00:40 56:15 +03:10
Running 7 05:59 01:01:03 05:38 +00:21 58:33 +02:30
Sandbag Lunges 04:52 01:07:02 05:30 -00:38 01:04:11 +02:51
Running 8 06:23 01:11:54 06:20 +00:03 01:09:41 +02:13
Wall Balls 05:31 01:18:17 07:00 -01:29 01:16:01 +02:16
Roxzone 06:54 01:30:33 07:32 -00:38 01:30:33
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Rohan Jansen delivered a commendable performance at the 2024 Cape Town Hyrox event, finishing in the top 35% overall and top 40% in his age group. His strength-based segments, such as the Sled Push and Farmers Carry, were notably faster than average, indicating a strong strength profile. However, his overall running time was 3:36 slower than average, suggesting a need for improvement in running efficiency. The consistent slowing in the first few running segments hints that Rohan may have started too fast, impacting his performance in subsequent runs. With a solid base in strength, Rohan's focus should be on enhancing his running endurance and pacing strategy for a more balanced performance.

Segments to Improve

  • Total Running Time: To improve running efficiency, Rohan should incorporate interval training and tempo runs into his routine. Intervals can enhance speed and stamina, while tempo runs can improve lactate threshold, enabling faster sustained running. Drills like high knees and butt kicks can also help in improving running form and cadence.
  • Sled Pull: The Sled Pull was significantly slower than average. Focusing on improving grip strength and pulling technique could be beneficial. Exercises like bent-over rows, seated rows, and farmer's walks can enhance the necessary pulling strength. Practicing sled pulls with varying weights and distances can develop better technique and endurance.
  • Roxzone: Although Rohan's Roxzone time was faster than average, optimizing transitions can still save valuable seconds. Practicing quick transitions between exercises and minimizing downtime can help. Incorporating circuit training that mimics race conditions can also improve transition efficiency.
  • Burpees Broad Jump: To improve this segment, Rohan should focus on both explosive strength and endurance. Plyometric exercises such as box jumps and burpees can enhance power, while circuit workouts can build the required endurance for consistent performance.

Race Strategies

  • Pacing Strategy: Rohan should aim for a more consistent pace throughout the race. Starting at a slightly slower pace and gradually increasing speed can prevent early fatigue and improve overall run segments. Utilizing a heart rate monitor can help in maintaining a steady pace.
  • Nutrition and Hydration: Ensuring proper nutrition and hydration before and during the race can sustain energy levels. Consuming easily digestible carbohydrates and staying hydrated with electrolytes can prevent performance dips.
  • Mental Preparation: Visualization techniques and positive self-talk can enhance focus and performance under pressure. Practicing mindfulness can also help in managing stress and maintaining composure during the race.

By addressing these areas and implementing the suggested strategies, Rohan can significantly enhance his performance in future events.

Similar Athletes
Chesterman Daniel 2023 Dubai 01:30:22
Resio Michele 2024 Milan 01:30:30
Abernetty Jens 2019 Hamburg 01:30:25
Romaniello Luca 2024 Rimini 01:30:24
Donohue Kevin 2024 New York 01:30:24
Golucki Grzegorz 2024 Gdansk 01:30:54
Scala Ennio 2024 Turin 01:30:38
Lam Tim 2023 Hong Kong 01:30:32
Klinkosch Marcel 2023 Hamburg 01:30:15
Lor Frédéric 2024 Paris 01:30:17

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