Dive into this athlete’s performance at 2023 Amsterdam 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 06:52. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 06:29 (From 47:17 to 40:48) | 94.4% |
| Ski Erg | 00:23 (From 04:43 to 04:20) | 5.6% |
| Sled Push | 00:00 (From 02:24 to 02:24) | 0.0% |
| Sled Pull | 00:00 (From 03:50 to 03:50) | 0.0% |
| BBJ | 00:00 (From 03:32 to 03:32) | 0.0% |
| Rowing | 00:00 (From 04:38 to 04:38) | 0.0% |
| Farmers Carry | 00:00 (From 01:57 to 01:57) | 0.0% |
| Sandbag Lunges | 00:00 (From 03:51 to 03:51) | 0.0% |
| Wall Balls | 00:00 (From 05:24 to 05:24) | 0.0% |
| Heinrich Jasper | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:12 | 00:00 | 04:33 +01:39 | 00:00 +00:00 |
| Ski Erg | 04:43 | 06:12 | 04:24 +00:19 | 04:33 +01:39 |
| Running 2 | 05:17 | 10:55 | 04:52 +00:25 | 08:57 +01:58 |
| Sled Push | 02:24 | 16:12 | 02:51 -00:27 | 13:49 +02:23 |
| Running 3 | 05:57 | 18:36 | 05:17 +00:40 | 16:40 +01:56 |
| Sled Pull | 03:50 | 24:33 | 04:48 -00:58 | 21:57 +02:36 |
| Running 4 | 05:57 | 28:23 | 05:15 +00:42 | 26:45 +01:38 |
| Burpees Broad Jump | 03:32 | 34:20 | 05:06 -01:34 | 32:00 +02:20 |
| Running 5 | 05:59 | 37:52 | 05:25 +00:34 | 37:06 +00:46 |
| Rowing | 04:38 | 43:51 | 04:46 -00:08 | 42:31 +01:20 |
| Running 6 | 05:59 | 48:29 | 05:17 +00:42 | 47:17 +01:12 |
| Farmers Carry | 01:57 | 54:28 | 02:08 -00:11 | 52:34 +01:54 |
| Running 7 | 05:30 | 56:25 | 05:16 +00:14 | 54:42 +01:43 |
| Sandbag Lunges | 03:51 | 01:01:55 | 04:56 -01:05 | 59:58 +01:57 |
| Running 8 | 06:30 | 01:05:46 | 05:50 +00:40 | 01:04:54 +00:52 |
| Wall Balls | 05:24 | 01:12:16 | 06:16 -00:52 | 01:10:44 +01:32 |
| Roxzone | 06:02 | 01:23:35 | 06:35 -00:33 | 01:23:35 |
Jasper's total running time of 00:47:17 is 06:42 slower than the average for his finish time. This indicates that he may need to improve his overall fitness and transition time to decrease the time spent in the roxzone. Additionally, his best running lap time of 00:05:17 suggests that he has the potential to excel in running if he focuses on it.
To improve performance in these segments, Jasper can incorporate the following training strategies and techniques:
1. Running 1, Best Lap, Running 4, Running 6, Running 3, Running 5, Running 8, and Running 2:
- Interval Training: Incorporate interval training into his running routine to improve speed and endurance. This can include high-intensity intervals followed by periods of active recovery.
- Hill Training: Include hill sprints and uphill running in his training to build leg strength and improve running efficiency.
- Tempo Runs: Perform tempo runs at a comfortably hard pace to enhance his lactate threshold and overall running speed.
- Form Correction: Work on maintaining proper running form, including posture, stride length, and foot placement, to optimize efficiency and reduce the risk of injury.
2. Ski Erg and Running 7:
- Cross-Training: Incorporate exercises that mimic the movements of the Ski Erg and running, such as rowing or cycling, to improve overall cardiovascular fitness and endurance.
- Plyometric Training: Include plyometric exercises like box jumps, jump squats, and lateral bounds to enhance explosive power and agility.
Overall, Jasper Heinrich has shown strong potential in the Hyrox race in Amsterdam. By focusing on improving his running performance, optimizing transitions, and implementing effective race strategies, he can further enhance his overall performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Jastrzebski Piotr | 2020 Hannover | 01:23:49 | |
| Belfqih Jawad | 2023 Köln | 01:24:00 | |
| Weiss Dustin | 2024 Sydney | 01:23:24 | |
| Hogg Joe | 2023 Glasgow | 01:23:24 | |
| Feigel Johannes | 2018 Hamburg | 01:23:09 | |
| Walker Harry | 2023 Hong Kong | 01:23:28 | |
| Martin David | 2023 Glasgow | 01:23:47 | |
| Davis Will | 2024 Melbourne | 01:23:35 | |
| Dürrling Daniel | 2024 Berlin | 01:23:20 | |
| Schramm Alexander | 2020 Karlsruhe | 01:23:20 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Rotterdam Heinrich Jasper | 01:23:19 | |
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Heinrich Jasper
