Dive into this athlete’s performance at 2022 Basel 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 Jonczyk Sebastian'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 Jonczyk Sebastian'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 Jonczyk Sebastian'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 Jonczyk Sebastian'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 06:56. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:45 | 46:24 to 41:39 | 68.5% |
| Farmers Carry | 01:34 | 03:37 to 02:03 | 22.6% |
| Wall Balls | 00:26 | 06:29 to 06:03 | 6.3% |
| Ski Erg | 00:06 | 04:29 to 04:23 | 1.4% |
| Rowing | 00:05 | 04:49 to 04:44 | 1.2% |
| Sled Push | 00:00 | 02:16 to 02:16 | 0.0% |
| Sled Pull | 00:00 | 03:16 to 03:16 | 0.0% |
| Burpees Broad Jump | 00:00 | 03:17 to 03:17 | 0.0% |
| Sandbag Lunges | 00:00 | 04:08 to 04:08 | 0.0% |
| Jonczyk Sebastian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:10 | 00:00 | 04:36 +00:34 | 00:00 +00:00 |
| Ski Erg | 04:29 | 05:10 | 04:27 +00:02 | 04:36 +00:34 |
| Running 2 | 05:20 | 09:39 | 04:57 +00:23 | 09:03 +00:36 |
| Sled Push | 02:16 | 14:59 | 02:55 -00:39 | 14:00 +00:59 |
| Running 3 | 05:42 | 17:15 | 05:23 +00:19 | 16:55 +00:20 |
| Sled Pull | 03:16 | 22:57 | 04:57 -01:41 | 22:18 +00:39 |
| Running 4 | 05:54 | 26:13 | 05:21 +00:33 | 27:15 -01:02 |
| Burpees Broad Jump | 03:17 | 32:07 | 05:19 -02:02 | 32:36 -00:29 |
| Running 5 | 05:53 | 35:24 | 05:32 +00:21 | 37:55 -02:31 |
| Rowing | 04:49 | 41:17 | 04:49 +00:00 | 43:27 -02:10 |
| Running 6 | 05:55 | 46:06 | 05:24 +00:31 | 48:16 -02:10 |
| Farmers Carry | 03:37 | 52:01 | 02:12 +01:25 | 53:40 -01:39 |
| Running 7 | 06:03 | 55:38 | 05:22 +00:41 | 55:52 -00:14 |
| Sandbag Lunges | 04:08 | 01:01:41 | 05:06 -00:58 | 01:01:14 +00:27 |
| Running 8 | 06:31 | 01:05:49 | 06:00 +00:31 | 01:06:20 -00:31 |
| Wall Balls | 06:29 | 01:12:20 | 06:30 -00:01 | 01:12:20 +00:00 |
| Roxzone | 06:58 | 01:25:39 | 06:49 +00:09 | 01:25:39 |
To improve the Run Total segment, Sebastian should focus on improving his overall fitness and transition time. This can be achieved through specific training strategies such as interval training, tempo runs, and plyometric exercises. Incorporating exercises like lunges, squats, and jumps can also help improve running speed and endurance. Additionally, practicing quick and efficient transitions between exercises can help reduce time spent in the Roxzone.
For the Farmers Carry segment, Sebastian should work on improving his strength and grip endurance. Training strategies for this segment could include weighted carries, farmer's walks, and grip exercises such as dead hangs and farmer's holds. Incorporating exercises that target the muscles used during the Farmers Carry, such as dumbbell rows and kettlebell swings, can also help improve performance in this segment.
To improve the Best Lap segment, Sebastian should focus on improving his overall running speed and endurance. Incorporating interval training, hill sprints, and tempo runs into his training routine can help improve his running performance. Additionally, working on running form and technique, such as stride length and cadence, can also contribute to better lap times.
Additionally, Sebastian should strategize his transitions between exercises in the Roxzone to minimize time spent in this segment. Practicing efficient transitions during training sessions can help improve overall race performance.
Overall, Sebastian should continue to prioritize both his running and strength training to achieve a well-rounded performance in future races. By focusing on specific training strategies and techniques tailored to his areas of improvement, he can enhance his performance and strive for even better results in upcoming events.
| Similar Athletes | |||
|---|---|---|---|
| Arikans Loo Luke | 2024 Singapore National Stadium | 01:26:04 | |
| Mccullough Will | 2024 Melbourne | 01:25:59 | |
| Janiszewski Bogumił | 2024 Gdansk | 01:26:01 | |
| Tinnuche Chad | 2024 Birmingham | 01:25:38 | |
| Smith Rob | 2024 London | 01:26:09 | |
| Plumb Kevin | 2024 New York | 01:25:38 | |
| Francis Shane | 2024 Dublin | 01:25:47 | |
| Sanguino Garca Eduardo | 2023 Bilbao | 01:25:54 | |
| Usher Ben | 2024 Manchester | 01:25:50 | |
| Bates Ryan | 2023 New York | 01:25:23 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Rotterdam | 01:17:57 | |
| 2022 Amsterdam | 01:25:07 | |
| 2023 Barcelona | 01:23:21 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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