Jansen Jonar Hyrox Result

Dive into this athlete’s performance at 2024 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.

Performance Highlights

NED NED Flag Men 25-29 #180011 01:30:13 291st in AG | Top 65.4% 1326th | Top 59.5%
+02:27
46:57
Run Total
+00:19
05:52
Avg. Lap
+00:38
05:22
Best Lap
-05:48
32:28
Workout Total
-00:44
04:03
Avg. Workout
+03:24
10:53
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

Running

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.

Based on 1000 athletes with similar finish time in Hyrox Men

Workouts

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.

Based on 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Jansen Jonar'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 Jansen Jonar's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 1000 athletes with similar finish time in Hyrox Men

Spread of Splits Time

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 Jansen Jonar'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.

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 Jansen Jonar'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 03:51. Check the detail of the improvement plan below.

03:14 Potential Improvement 84.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:14 46:57 to 43:43 84.0%
Rowing 00:34 05:25 to 04:51 14.7%
Ski Erg 00:03 04:32 to 04:29 1.3%
Sled Push 00:00 02:26 to 02:26 0.0%
Sled Pull 00:00 04:37 to 04:37 0.0%
Burpees Broad Jump 00:00 04:14 to 04:14 0.0%
Farmers Carry 00:00 02:05 to 02:05 0.0%
Sandbag Lunges 00:00 04:33 to 04:33 0.0%
Wall Balls 00:00 04:36 to 04:36 0.0%

Splits Time

Jansen Jonar Perfect Race
Splits Total Average Total
Running 1 05:45 00:00 04:45 +01:00 00:00 +00:00
Ski Erg 04:32 05:45 04:31 +00:01 04:45 +01:00
Running 2 05:41 10:17 05:08 +00:33 09:16 +01:01
Sled Push 02:26 15:58 03:04 -00:38 14:24 +01:34
Running 3 06:08 18:24 05:37 +00:31 17:28 +00:56
Sled Pull 04:37 24:32 05:15 -00:38 23:05 +01:27
Running 4 05:50 29:09 05:36 +00:14 28:20 +00:49
Burpees Broad Jump 04:14 34:59 05:46 -01:32 33:56 +01:03
Running 5 06:16 39:13 05:47 +00:29 39:42 -00:29
Rowing 05:25 45:29 04:55 +00:30 45:29 +00:00
Running 6 06:14 50:54 05:38 +00:36 50:24 +00:30
Farmers Carry 02:05 57:08 02:17 -00:12 56:02 +01:06
Running 7 05:22 59:13 05:37 -00:15 58:19 +00:54
Sandbag Lunges 04:33 01:04:35 05:29 -00:56 01:03:56 +00:39
Running 8 05:45 01:09:08 06:20 -00:35 01:09:25 -00:17
Wall Balls 04:36 01:14:53 06:59 -02:23 01:15:45 -00:52
Roxzone 10:53 01:30:13 07:29 +03:24 01:30:13
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Jonar Jansen's performance in the 2024 Amsterdam HYROX race shows a solid standing, placing him in the top 42% overall and top 46% in his age group. His overall time of 01:30:13 indicates a commendable effort, with standout strengths in strength-based exercises such as the sled push and wall balls, where he performed significantly faster than average. His total running time, however, was 02:03 slower than the average, suggesting that his overall profile leans more toward strength rather than running. Notably, Jonar's pacing strategy at the beginning of the race appears slightly conservative, as his early running segments were slower than average, suggesting the need for a more aggressive start.

Segments to Improve:

  • Roxzone: Jonar spent 03:34 more in the roxzone compared to the average, indicating room for improvement in transition efficiency. To enhance transition times, focus on drills that improve agility and decision-making speed under fatigue. Exercises: Shuttle runs with quick direction changes, agility ladder drills, and timed transition practices from one exercise to the next without breaks.
  • Total Running Time: His running was 02:03 slower than average. Incorporate more running sessions focused on endurance and speed work. Exercises: Interval training (e.g., 400m repeats at a faster pace), tempo runs to build sustained speed, and hill sprints to improve power and running efficiency.
  • Rowing: Jonar's rowing time was 00:30 slower than average. Improving rowing technique and endurance can be beneficial. Exercises: Rowing intervals focusing on maintaining a strong stroke rate, form drills emphasizing leg drive, and mixed cardio circuits that include rowing to simulate race conditions.

Race Strategies:

  • Pacing Strategy: Consider a more aggressive start in the initial running segments to capitalize on early race energy. Practice pacing in training to find a balance that maintains energy for strength segments.
  • Transition Efficiency: Minimize time spent in the roxzone by practicing transitions during workouts. Set up stations with minimal rest time between exercises to simulate race conditions.
  • Compromised Running Drills: Incorporate compromised running drills, where running follows high-intensity strength exercises. This will help simulate race fatigue and improve running efficiency post-exercise.
  • Nutrition and Hydration: Develop a strong nutrition plan for race day to ensure sustained energy levels. Practice this strategy during long training sessions to find what works best for Jonar.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Van Der Hulst Leendert 2024 Amsterdam 01:30:09
Tennet Jonny 2024 Glasgow 01:29:46
Pollock William 2024 Glasgow 01:30:33
Martino Daniele 2024 Milan 01:30:29
Franca Matias Damian 2024 Mexico City 01:30:34
Yeo Joshua 2024 Singapore National Stadium 01:30:23
Irihau Tehonotua 2024 Marseille 01:29:58
Kimpton Nathan 2024 Melbourne 01:30:42
Schießer Stefan 2024 Vienna - European Championship 01:30:34
Handlos Robert 2023 Köln 01:30:00

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Amsterdam 01:48:58

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