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 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.
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.
This section showcases the entire Hanna John'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 Hanna John's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Hanna John'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.
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 Hanna John'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 05:43. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:16 | 43:20 to 39:04 | 74.6% |
| Burpees Broad Jump | 00:58 | 05:23 to 04:25 | 16.9% |
| Sled Pull | 00:19 | 04:31 to 04:12 | 5.5% |
| Rowing | 00:10 | 04:45 to 04:35 | 2.9% |
| Ski Erg | 00:00 | 04:09 to 04:09 | 0.0% |
| Sled Push | 00:00 | 02:12 to 02:12 | 0.0% |
| Farmers Carry | 00:00 | 01:39 to 01:39 | 0.0% |
| Sandbag Lunges | 00:00 | 04:08 to 04:08 | 0.0% |
| Wall Balls | 00:00 | 05:10 to 05:10 | 0.0% |
| Hanna John | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:06 | 00:00 | 04:22 +00:44 | 00:00 +00:00 |
| Ski Erg | 04:09 | 05:06 | 04:21 -00:12 | 04:22 +00:44 |
| Running 2 | 05:00 | 09:15 | 04:42 +00:18 | 08:43 +00:32 |
| Sled Push | 02:12 | 14:15 | 02:43 -00:31 | 13:25 +00:50 |
| Running 3 | 05:23 | 16:27 | 05:05 +00:18 | 16:08 +00:19 |
| Sled Pull | 04:31 | 21:50 | 04:32 -00:01 | 21:13 +00:37 |
| Running 4 | 05:36 | 26:21 | 05:04 +00:32 | 25:45 +00:36 |
| Burpees Broad Jump | 05:23 | 31:57 | 04:47 +00:36 | 30:49 +01:08 |
| Running 5 | 05:32 | 37:20 | 05:13 +00:19 | 35:36 +01:44 |
| Rowing | 04:45 | 42:52 | 04:40 +00:05 | 40:49 +02:03 |
| Running 6 | 05:25 | 47:37 | 05:05 +00:20 | 45:29 +02:08 |
| Farmers Carry | 01:39 | 53:02 | 02:02 -00:23 | 50:34 +02:28 |
| Running 7 | 05:16 | 54:41 | 05:04 +00:12 | 52:36 +02:05 |
| Sandbag Lunges | 04:08 | 59:57 | 04:40 -00:32 | 57:40 +02:17 |
| Running 8 | 06:05 | 01:04:05 | 05:32 +00:33 | 01:02:20 +01:45 |
| Wall Balls | 05:10 | 01:10:10 | 05:53 -00:43 | 01:07:52 +02:18 |
| Roxzone | 04:39 | 01:19:50 | 06:05 -01:26 | 01:19:50 |
For the Run Total segment, John was 04:41 slower than the average. To improve this segment, he should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) sessions into his training routine can help improve his overall fitness level. Additionally, practicing quick transitions between exercises during training sessions can help reduce time lost during transitions in future races.
The Burpees Broad Jump segment was another area where John lost significant time, being 00:58 slower than the average. To improve this segment, he should focus on improving his strength and explosiveness. Including exercises such as plyometric push-ups, squat jumps, and box jumps in his training routine can help improve his power and explosiveness, leading to better performance in this segment.
In the Running 1 segment, John was 00:53 slower than the average. To improve his running speed, he should focus on incorporating interval training and speed workouts into his training routine. This can include interval runs, tempo runs, and hill sprints to improve his overall running speed and endurance.
For the Best Lap segment, John's time was 00:05:00. While this was not significantly slower than the average, he could still work on improving his running technique and efficiency. Incorporating drills such as high knees, butt kicks, and strides into his training routine can help improve his running form and efficiency.
In the Running 4 segment, John was 00:31 slower than the average. To improve his performance in this segment, he should focus on increasing his endurance and stamina. Incorporating longer distance runs and steady-state cardio sessions into his training routine can help improve his endurance, allowing him to maintain a faster pace throughout the race.
For the Running 8 segment, John was 00:25 slower than the average. To improve his performance in this segment, he should focus on improving his running endurance and strength. Incorporating exercises such as lunges, squats, and calf raises into his strength training routine can help improve his running economy and strength, leading to better performance in this segment.
Additionally, John should prioritize efficient transitions between exercises during the race. Practicing quick transitions during training sessions can help him save valuable time during the race, allowing him to maintain a competitive edge.
Furthermore, John should pay attention to his form and technique during each exercise. Maintaining proper form can help improve efficiency and reduce the risk of injury.
Overall, a combination of proper pacing, efficient transitions, and focused training on the identified areas of improvement can help John enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Heeroo Gavin | 2023 London | 01:19:54 | |
| Pezoa Berrios Juan Pablo | 2024 Frankfurt | 01:19:58 | |
| Hayston Doug | 2022 London | 01:20:10 | |
| Lake Marcus | 2024 Manchester | 01:19:58 | |
| Wiley Jon | 2021 New York | 01:20:18 | |
| Troxell Michael | 2024 Dallas | 01:20:05 | |
| Stangel Clint | 2023 Chicago - North American Open Championship | 01:20:13 | |
| Marra Daan | 2023 Valencia | 01:19:24 | |
| Thorsteinsson Gudfinn | 2024 Hamburg | 01:19:32 | |
| Van Den Oever Allard | 2024 Maastricht | 01:20:12 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 London | 01:26:04 | |
| 2023 London | 01:25:47 | |
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
