Hankus Jan Hyrox Result

Dive into this athlete’s performance at 2023 Frankfurt 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 540 similar athletes.

Performance Highlights

POL POL Flag Men 30-34 #193012 01:22:06 40th in AG | Top 61.5% 93rd | Top 53.8%
+00:04
39:08
Run Total
+00:01
04:53
Avg. Lap
-00:02
04:07
Best Lap
+00:01
37:11
Workout Total
+00:00
04:38
Avg. Workout
-00:02
05:52
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 Pro 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 540 athletes with similar finish time in Hyrox Pro 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 540 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Hankus Jan'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 Hankus Jan'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 540 athletes with similar finish time in Hyrox Pro 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 Hankus Jan'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 Pro 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 Hankus Jan'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 04:30. Check the detail of the improvement plan below.

02:18 Potential Improvement 51.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Sled Pull 02:18 08:04 to 05:46 51.1%
Run Total 00:59 39:08 to 38:09 21.9%
Burpees Broad Jump 00:31 04:36 to 04:05 11.5%
Sandbag Lunges 00:30 05:16 to 04:46 11.1%
Ski Erg 00:08 04:17 to 04:09 3.0%
Sled Push 00:04 03:29 to 03:25 1.5%
Rowing 00:00 04:29 to 04:29 0.0%
Farmers Carry 00:00 01:49 to 01:49 0.0%
Wall Balls 00:00 05:11 to 05:11 0.0%

Splits Time

Hankus Jan Perfect Race
Splits Total Average Total
Running 1 04:07 00:00 04:10 -00:03 00:00 +00:00
Ski Erg 04:17 04:07 04:11 +00:06 04:10 -00:03
Running 2 04:43 08:24 04:32 +00:11 08:21 +00:03
Sled Push 03:29 13:07 03:45 -00:16 12:53 +00:14
Running 3 04:47 16:36 04:56 -00:09 16:38 -00:02
Sled Pull 08:04 21:23 06:17 +01:47 21:34 -00:11
Running 4 04:56 29:27 04:56 +00:00 27:51 +01:36
Burpees Broad Jump 04:36 34:23 04:22 +00:14 32:47 +01:36
Running 5 05:04 38:59 05:03 +00:01 37:09 +01:50
Rowing 04:29 44:03 04:31 -00:02 42:12 +01:51
Running 6 04:59 48:32 04:57 +00:02 46:43 +01:49
Farmers Carry 01:49 53:31 02:15 -00:26 51:40 +01:51
Running 7 05:06 55:20 05:00 +00:06 53:55 +01:25
Sandbag Lunges 05:16 01:00:26 05:02 +00:14 58:55 +01:31
Running 8 05:29 01:05:42 05:28 +00:01 01:03:57 +01:45
Wall Balls 05:11 01:11:11 06:47 -01:36 01:09:25 +01:46
Roxzone 05:52 01:22:06 05:54 -00:02 01:22:06
Based on 540 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Jan Hankus performed well in the HYROX race in Frankfurt, ranking 93rd out of 236 athletes overall, which puts him in the top 39% of participants. In his age group (30-34), he ranked 40th out of 80 athletes, placing him in the top 50%. His overall time was 01:22:06, with a total running time of 00:39:08, which was 21 seconds faster than the average. This suggests that Jan has a good overall fitness level and is efficient in his transitions between exercise zones.

Jan's best running lap was completed in 00:04:07, which was 13 seconds faster than the average for his finish time. This indicates that he has strong running abilities and is able to maintain a good pace throughout the race.

Segments to Improve


1. Sled Pull:
Jan's time of 00:08:04 for the Sled Pull was 3 minutes and 5 seconds slower than the average for his finish time. To improve this segment, Jan should focus on building strength in his upper body and grip strength. Exercises such as deadlifts, bent-over rows, and farmer's carries can help improve his strength and endurance for the Sled Pull. Additionally, practicing proper technique and form during the Sled Pull will also be beneficial.

2. Sandbag Lunges:
Jan's time of 00:05:16 for the Sandbag Lunges was 28 seconds slower than the average for his finish time. To improve this segment, Jan should work on strengthening his leg muscles and improving his lunging technique. Exercises such as squats, lunges, and step-ups can help build leg strength and improve his performance in the Sandbag Lunges. Jan should also focus on maintaining proper form and ensuring that he is fully extending his legs during each lunge.

3. Sled Push:
Jan's time of 00:03:29 for the Sled Push was 23 seconds slower than the average for his finish time. To improve this segment, Jan should focus on building lower body strength and explosiveness. Exercises such as squats, deadlifts, and box jumps can help improve his lower body strength and power. Jan should also work on his technique during the Sled Push, ensuring that he is using proper body positioning and applying force efficiently.

Strategies


1. Pacing:
Based on Jan's overall performance, it seems that his pacing was well-balanced. He maintained a consistent pace throughout the race, as indicated by his relatively consistent split times. Jan should continue to focus on maintaining a steady pace during future races to optimize his performance.

2. Transition Efficiency:
Jan's roxzone time was 00:05:52, which was 21 seconds faster than the average for his finish time. This suggests that he is efficient in transitioning between exercise zones. To further improve this aspect, Jan should continue to work on his overall fitness level and endurance. This will help him maintain a faster pace and reduce rest time during transitions.

In conclusion, Jan Hankus performed well in the HYROX race in Frankfurt, demonstrating strong running abilities and efficient transitions. To further improve his performance, Jan should focus on building upper body and grip strength for the Sled Pull, strengthening his legs and improving technique for the Sandbag Lunges, and developing lower body strength and power for the Sled Push. By implementing these training strategies and techniques, Jan can enhance his performance in these specific areas and continue to excel in future races.

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 Pro Men
Similar Athletes
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Bateman David 2024 Fort Lauderdale 01:21:44
Borggren Jonatan 2024 Poznan 01:21:40
Bogartking Alex 2023 Melbourne 01:21:41
Franklin Mark 2022 Manchester 01:22:03
Maggiore Fabio 2024 Turin 01:22:19
Webster Liam 2024 Birmingham 01:22:20
Valdez Elias 2023 Houston 01:22:35
Soldati Fabien 2024 Bordeaux 01:21:48
Mckenzie Ross 2024 London 01:21:53

Measure Your Performance Against Top Athletes

Other Results from this athlete
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