Specht 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 1000 similar athletes.

Performance Highlights

GER Flag Specht Jan Men U24 #125045 01:39:31 47th in AG | Top 81.0% 689th | Top 81.8%
-02:56
45:41
Run Total
-00:21
05:43
Avg. Lap
-00:19
04:46
Best Lap
+02:42
44:59
Workout Total
+00:20
05:37
Avg. Workout
+00:18
08:55
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

Run, Baby, Run!

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!

Based on 1000 athletes with similar finish time in Hyrox Men

Station Showdown

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.

Based on 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

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.

Based on 1000 athletes with similar finish time in Hyrox Men

Expected Finish Time

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.

Spread of Splits Time

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.

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 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 06:02. Check the detail of the improvement plan below.

04:03 Potential Improvement 67.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Wall Balls 04:03 (From 11:48 to 07:45) 67.1%
BBJ 01:46 (From 08:13 to 06:27) 29.3%
Ski Erg 00:13 (From 04:53 to 04:40) 3.6%
Sled Push 00:00 (From 02:53 to 02:53) 0.0%
Sled Pull 00:00 (From 05:41 to 05:41) 0.0%
Rowing 00:00 (From 05:05 to 05:05) 0.0%
Farmers Carry 00:00 (From 02:07 to 02:07) 0.0%
Sandbag Lunges 00:00 (From 04:19 to 04:19) 0.0%
Run Total 00:00 (From 45:41 to 45:41) 0.0%

Splits Time

Specht Jan Perfect Race
Splits Total Average Total
Running 1 04:48 00:00 05:04 -00:16 00:00 +00:00
Ski Erg 04:53 04:48 04:39 +00:14 05:04 -00:16
Running 2 05:02 09:41 05:35 -00:33 09:43 -00:02
Sled Push 02:53 14:43 03:26 -00:33 15:18 -00:35
Running 3 08:28 17:36 06:07 +02:21 18:44 -01:08
Sled Pull 05:41 26:04 05:50 -00:09 24:51 +01:13
Running 4 05:57 31:45 06:05 -00:08 30:41 +01:04
Burpees Broad Jump 08:13 37:42 06:36 +01:37 36:46 +00:56
Running 5 06:32 45:55 06:21 +00:11 43:22 +02:33
Rowing 05:05 52:27 05:07 -00:02 49:43 +02:44
Running 6 04:57 57:32 06:09 -01:12 54:50 +02:42
Farmers Carry 02:07 01:02:29 02:30 -00:23 01:00:59 +01:30
Running 7 04:46 01:04:36 06:08 -01:22 01:03:29 +01:07
Sandbag Lunges 04:19 01:09:22 06:11 -01:52 01:09:37 -00:15
Running 8 05:14 01:13:41 07:08 -01:54 01:15:48 -02:07
Wall Balls 11:48 01:18:55 07:58 +03:50 01:22:56 -04:01
Roxzone 08:55 01:39:31 08:37 +00:18 01:39:31
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Jan Specht performed well in the 2023 Frankfurt Hyrox race, finishing with an overall rank of 689 out of 1164 athletes, placing him in the top 59% of participants. In his age group (U24), he ranked 47th out of 92 athletes, placing him in the top 51%. His overall time was 01:39:31.

Jan demonstrated good running performance, completing the total running time in 00:45:41, which was 25 seconds faster than the average. His best running lap was an impressive 00:04:46.

Segments to Improve


1. Wall Balls:
Jan struggled during the Wall Balls segment, taking 00:11:48, which was 3 minutes and 54 seconds slower than the average time. To improve this segment, he should focus on improving his upper body strength and endurance. Exercises such as wall ball throws, overhead presses, and medicine ball slams can help build the necessary strength. Jan should also work on maintaining a consistent rhythm and form during the wall ball exercise to improve efficiency.

2. Running 3:
Jan had a slower time of 00:08:28 in Running 3, which was 2 minutes and 21 seconds slower than the average time. This indicates a need for improvement in his running endurance. To enhance his performance in this segment, Jan should incorporate long-distance runs into his training routine. Interval training, such as fartlek runs or hill sprints, can also help improve his speed and endurance.

3. Burpees Broad Jump:
Jan took 00:08:13 to complete the Burpees Broad Jump segment, which was 1 minute and 58 seconds slower than the average time. To improve this segment, Jan should focus on improving his explosive power and cardiovascular endurance. Plyometric exercises such as box jumps, jump squats, and burpees can help increase his power output. Additionally, incorporating high-intensity interval training (HIIT) sessions into his training routine can improve his overall cardiovascular fitness.

4. Ski Erg:
Jan completed the Ski Erg segment in 00:04:53, which was 14 seconds slower than the average time. To improve his performance in this segment, Jan should focus on improving his upper body strength and endurance. Exercises such as rowing, push-ups, and pull-ups can help strengthen the muscles used during the Ski Erg. Jan should also work on his technique and form to maximize efficiency during this segment.

5. Running 5:
Jan completed Running 5 in 00:06:32, which was 13 seconds slower than the average time. To improve this segment, Jan should focus on improving his running endurance and speed. Incorporating tempo runs, interval training, and hill repeats into his training routine can help improve his overall running performance.

Strategies


- Jan should focus on maintaining a consistent pace throughout the race to prevent burnout and fatigue.
- He should prioritize proper form and technique during each segment to maximize efficiency and minimize time lost.
- Jan should consider incorporating specific strength training exercises targeting the muscle groups used in each segment to improve overall performance.
- Implementing interval training sessions, such as HIIT, can help improve cardiovascular fitness and increase speed and endurance.
- Jan should also pay attention to his transitions in the roxzone and work on reducing the time spent in this area. This can be achieved through improved overall fitness and practicing efficient transition techniques.

In summary, Jan Specht performed well in the 2023 Frankfurt Hyrox race, with strengths in running and certain strength-based segments. However, there are areas for improvement, particularly in the Wall Balls, Running 3, Burpees Broad Jump, Ski Erg, and Running 5 segments. By incorporating specific training strategies and techniques, such as targeted strength exercises, interval training, and form corrections, Jan can enhance his overall performance in these areas and achieve even better results in future races.

Similar Athletes
Casaletto Andrea 2024 Rimini 01:39:43
West Jeremy 2024 Taipei 01:39:05
Bretonneau Killian 2023 Paris 01:39:17
Guy David 2023 London 01:39:46
Chouaaib Samir 2023 Paris 01:39:26
Pickard Tom 2024 Glasgow 01:39:51
Marlow Adam 2022 London 01:39:40
Cheung Chun Him 2024 Singapore National Stadium 01:39:57
Hähnel Aicke 2019 Leipzig 01:39:34
Ellis Luke 2024 Copenhagen 01:39:30

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