Season 23/24 2024 Köln (1618) HYROX (1307) Men (817) Kaschub Jonas

Kaschub Jonas Hyrox Result

Dive into this athlete’s performance at 2024 Köln 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

GER GER Flag Men 30-34 #130007 01:28:15 149th in AG | Top 71.3% 515th | Top 63.0%
-03:01
40:52
Run Total
-00:23
05:06
Avg. Lap
-00:02
04:37
Best Lap
+01:24
38:42
Workout Total
+00:11
04:50
Avg. Workout
+01:43
08:48
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 Kaschub Jonas'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 Kaschub Jonas'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 Kaschub Jonas'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 Kaschub Jonas'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 06:19. Check the detail of the improvement plan below.

03:02 Potential Improvement 48.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 03:02 08:19 to 05:17 48.0%
Wall Balls 02:22 08:44 to 06:22 37.5%
Farmers Carry 00:46 02:53 to 02:07 12.1%
Ski Erg 00:08 04:34 to 04:26 2.1%
Rowing 00:01 04:49 to 04:48 0.3%
Sled Push 00:00 01:58 to 01:58 0.0%
Sled Pull 00:00 04:45 to 04:45 0.0%
Sandbag Lunges 00:00 02:40 to 02:40 0.0%
Run Total 00:00 40:52 to 40:52 0.0%

Splits Time

Kaschub Jonas Perfect Race
Splits Total Average Total
Running 1 04:38 00:00 04:42 -00:04 00:00 +00:00
Ski Erg 04:34 04:38 04:29 +00:05 04:42 -00:04
Running 2 04:37 09:12 05:05 -00:28 09:11 +00:01
Sled Push 01:58 13:49 02:59 -01:01 14:16 -00:27
Running 3 05:19 15:47 05:33 -00:14 17:15 -01:28
Sled Pull 04:45 21:06 05:05 -00:20 22:48 -01:42
Running 4 05:03 25:51 05:32 -00:29 27:53 -02:02
Burpees Broad Jump 08:19 30:54 05:34 +02:45 33:25 -02:31
Running 5 05:06 39:13 05:42 -00:36 38:59 +00:14
Rowing 04:49 44:19 04:52 -00:03 44:41 -00:22
Running 6 05:04 49:08 05:34 -00:30 49:33 -00:25
Farmers Carry 02:53 54:12 02:14 +00:39 55:07 -00:55
Running 7 04:48 57:05 05:32 -00:44 57:21 -00:16
Sandbag Lunges 02:40 01:01:53 05:19 -02:39 01:02:53 -01:00
Running 8 06:20 01:04:33 06:12 +00:08 01:08:12 -03:39
Wall Balls 08:44 01:10:53 06:46 +01:58 01:14:24 -03:31
Roxzone 08:48 01:28:15 07:05 +01:43 01:28:15
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Jonas Kaschub's performance in the 2024 Köln HYROX race places him solidly in the upper half of his age group and overall participants. His overall rank and age group rank showcase a competitive spirit within a challenging field. A significant highlight is his total running time, which is 03:15 faster than average, indicating a strong runner profile. This suggests that Jonas excels in endurance and speed, outperforming many of his peers in the running segments. However, his performance in the roxzone and specific exercise zones like Wall Balls and Farmers Carry indicates room for improvement, especially in transitioning between exercises and in specific strength-based challenges. The pacing analysis reveals a strong start but highlights the need for strategic energy conservation for consistent performance across all segments.

Segments to Improve:

  • Roxzone: The most significant area for improvement is the roxzone, where Jonas's time was 05:46 slower than average. This suggests a need for enhanced overall fitness and faster transitions. To improve, Jonas should focus on circuit training that mimics the race's structure, combining cardio with strength exercises and practicing quick transitions between them. Incorporating high-intensity interval training (HIIT) with minimal rest between exercises can also improve his endurance and transition speed.
  • Wall Balls: Jonas's performance in Wall Balls was 02:00 slower than average, indicating a potential weakness in lower body strength and coordination. To improve, he should incorporate more functional strength training focused on the lower body and core, such as squats, lunges, and deadlifts, combined with plyometric exercises to enhance explosive power. Practicing the wall ball exercise with emphasis on form and efficiency, such as keeping the chest up and using the legs to drive the ball up, will also be beneficial.
  • Farmers Carry: Being 00:37 slower than average in this segment suggests grip strength and endurance may be limiting factors. Jonas should include grip strengthening exercises (e.g., dead hangs, farmer's walks with increasing weight, and wrist curls) and functional exercises like kettlebell swings and carry variations to build endurance and strength specific to this challenge.
  • Specific Exercise Improvement: For exercises like the Sled Pull and Farmers Carry, incorporating resistance training that targets the posterior chain (hamstrings, glutes, lower back) and grip endurance workouts will be vital. Additionally, practicing the mechanics of each exercise to improve efficiency and reduce fatigue can turn these weaknesses into strengths.

Race Strategies:

  • Energy Conservation: Given his strong start but potential for fatigue in strength-focused segments, Jonas should focus on pacing strategies that conserve energy for the latter half of the race. This could involve setting a sustainable pace in the initial running segments and strategically managing effort during strength exercises to avoid premature fatigue.
  • Transition Efficiency: Improving transition times between exercises is crucial. Jonas should practice quick changes from running to strength exercises and vice versa in training to minimize downtime during the race.
  • Technique Focus: Prioritizing technique in strength exercises not only enhances performance but also conserves energy. This means focusing on efficient movement patterns during training to ensure that each motion is as effective as possible during the race.
  • Mental Preparation: Mental stamina and resilience are as important as physical preparation. Jonas should include mental toughness drills in his training, such as visualization techniques and setting mini-goals throughout the race to maintain focus and motivation.

By addressing these specific areas of improvement and implementing strategic race strategies, Jonas Kaschub can significantly enhance his performance in future HYROX events. Tailoring his training to focus on both his strengths and weaknesses will ensure a well-rounded and competitive profile.

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 Men
Similar Athletes
Adam Sam 2024 Melbourne 01:27:49
Pahr Marc 2024 Chicago Navy Pier 01:28:27
Walsh Christopher 2024 Paris 01:27:45
Gregory Karl 2024 London 01:28:31
Steijvers Nick 2024 Amsterdam 01:28:21
Droege Dustin 2024 New York 01:28:01
Pardoel Frank 2024 Maastricht 01:28:43
Gillett Ben 2024 Sports Direct HYROX London 01:28:39
Balk Bastian 2023 Hamburg 01:28:21
Agius Clifford 2024 Madrid 01:28:33

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Hamburg 01:30:07
2024 Frankfurt 01:25:28

Ready to conquer your next race?

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

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download