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.
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 Hellwig Jan'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 Hellwig Jan'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 Hellwig Jan'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 Hellwig Jan'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 | 03:59 | 53:24 to 49:25 | 57.5% |
| Sled Pull | 01:31 | 07:34 to 06:03 | 21.9% |
| Rowing | 01:07 | 06:18 to 05:11 | 16.1% |
| Ski Erg | 00:19 | 05:03 to 04:44 | 4.6% |
| Sled Push | 00:00 | 03:14 to 03:14 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:23 to 05:23 | 0.0% |
| Farmers Carry | 00:00 | 02:28 to 02:28 | 0.0% |
| Sandbag Lunges | 00:00 | 05:56 to 05:56 | 0.0% |
| Wall Balls | 00:00 | 05:58 to 05:58 | 0.0% |
| Hellwig Jan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:21 | 00:00 | 05:15 +00:06 | 00:00 +00:00 |
| Ski Erg | 05:03 | 05:21 | 04:42 +00:21 | 05:15 +00:06 |
| Running 2 | 06:02 | 10:24 | 05:46 +00:16 | 09:57 +00:27 |
| Sled Push | 03:14 | 16:26 | 03:29 -00:15 | 15:43 +00:43 |
| Running 3 | 06:16 | 19:40 | 06:22 -00:06 | 19:12 +00:28 |
| Sled Pull | 07:34 | 25:56 | 06:03 +01:31 | 25:34 +00:22 |
| Running 4 | 06:42 | 33:30 | 06:20 +00:22 | 31:37 +01:53 |
| Burpees Broad Jump | 05:23 | 40:12 | 06:56 -01:33 | 37:57 +02:15 |
| Running 5 | 06:54 | 45:35 | 06:37 +00:17 | 44:53 +00:42 |
| Rowing | 06:18 | 52:29 | 05:13 +01:05 | 51:30 +00:59 |
| Running 6 | 06:27 | 58:47 | 06:25 +00:02 | 56:43 +02:04 |
| Farmers Carry | 02:28 | 01:05:14 | 02:35 -00:07 | 01:03:08 +02:06 |
| Running 7 | 07:42 | 01:07:42 | 06:24 +01:18 | 01:05:43 +01:59 |
| Sandbag Lunges | 05:56 | 01:15:24 | 06:29 -00:33 | 01:12:07 +03:17 |
| Running 8 | 08:06 | 01:21:20 | 07:37 +00:29 | 01:18:36 +02:44 |
| Wall Balls | 05:58 | 01:29:26 | 08:27 -02:29 | 01:26:13 +03:13 |
| Roxzone | 08:40 | 01:43:55 | 09:15 -00:35 | 01:43:55 |
Jan's total running time was 00:53:24, which was 05:10 slower than the average. This indicates that his running performance could use some improvement. However, it's worth noting that his best running lap was 00:05:21, which was only 00:20 slower than the average. This suggests that he has the potential to improve his running performance with the right training strategies.
To improve the Run Total segment, Jan needs to work on his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) into his training routine can help improve his overall fitness and endurance. Additionally, practicing quick transitions between exercises can help reduce the time spent in the roxzone.
For Running 7, Jan should focus on improving his running speed and endurance. Incorporating interval training, such as sprints and tempo runs, can help improve his speed. Long-distance runs can also help improve his endurance for this segment.
To improve the Rowing segment, Jan should focus on improving his rowing technique and overall strength. Incorporating exercises that target the muscles used in rowing, such as rows and deadlifts, can help improve his rowing performance. Additionally, practicing proper rowing technique, including maintaining a strong core and smooth stroke, can help improve efficiency.
The Sled Pull segment was another area where Jan lost time. To improve this segment, he should focus on improving his upper body strength and technique. Exercises such as sled pulls, farmer's walks, and pull-ups can help improve his upper body strength. Additionally, practicing proper sled pull technique, including using the legs and maintaining a strong core, can help improve efficiency.
For Running 8, Jan should focus on improving his running endurance and speed. Incorporating long-distance runs, interval training, and hill workouts can help improve his endurance and speed for this segment.
Jan should also focus on proper form and technique for each exercise to maximize efficiency and minimize time spent in the roxzone. Practicing the specific exercises and movements, such as burpee broad jumps and sandbag lunges, will help improve performance and reduce time lost during these segments.
Additionally, Jan should consider incorporating strength training exercises into his routine to improve overall strength and power. This will help him excel in the strength-focused segments of the race.
Overall, by implementing these training strategies and focusing on improving specific segments, Jan Hellwig can enhance his performance in future HYROX races and achieve better results.
| Similar Athletes | |||
|---|---|---|---|
| Mackenzie Jamez | 2024 Birmingham | 01:43:32 | |
| Lam Chung Kei | 2024 Hong Kong | 01:43:55 | |
| Doyle Paul | 2024 Paris | 01:43:46 | |
| Błaszczak Hubert | 2024 Poznan | 01:43:51 | |
| Konatschnig Günther | 2022 Wien | 01:44:03 | |
| Michael Peter | 2023 Chicago | 01:43:30 | |
| Turner Matthew | 2023 Sydney | 01:43:33 | |
| Lewis Wayne | 2022 Birmingham | 01:44:19 | |
| Harvey Chris | 2023 Glasgow | 01:43:28 | |
| Chua Henry Wee Soon | 2024 Singapore | 01:43:51 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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