Unmack Jan Hyrox Result

Dive into this athlete’s performance at 2019 Hamburg 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 305 similar athletes.

Performance Highlights

GER GER Flag Men 50-54 #174003 02:02:52 25th in AG | Top 89.3% 419th | Top 90.5%
-08:23
52:22
Run Total
-01:02
06:33
Avg. Lap
-00:29
05:23
Best Lap
+07:54
59:08
Workout Total
+00:59
07:23
Avg. Workout
+00:30
11:27
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 305 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 305 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Unmack 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 Unmack Jan'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 305 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 Unmack 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.

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 Unmack 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 09:28. Check the detail of the improvement plan below.

03:34 Potential Improvement 37.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:34 13:38 to 10:04 37.7%
Sled Pull 02:27 09:37 to 07:10 25.9%
Sandbag Lunges 01:45 09:21 to 07:36 18.5%
Rowing 01:09 06:40 to 05:31 12.1%
Ski Erg 00:25 05:24 to 04:59 4.4%
Sled Push 00:08 04:21 to 04:13 1.4%
Burpees Broad Jump 00:00 07:42 to 07:42 0.0%
Farmers Carry 00:00 02:25 to 02:25 0.0%
Run Total 00:00 52:22 to 52:22 0.0%

Splits Time

Unmack Jan Perfect Race
Splits Total Average Total
Running 1 05:51 00:00 05:42 +00:09 00:00 +00:00
Ski Erg 05:24 05:51 04:55 +00:29 05:42 +00:09
Running 2 05:23 11:15 06:38 -01:15 10:37 +00:38
Sled Push 04:21 16:38 04:02 +00:19 17:15 -00:37
Running 3 06:05 20:59 07:35 -01:30 21:17 -00:18
Sled Pull 09:37 27:04 07:15 +02:22 28:52 -01:48
Running 4 06:44 36:41 07:27 -00:43 36:07 +00:34
Burpees Broad Jump 07:42 43:25 08:29 -00:47 43:34 -00:09
Running 5 06:36 51:07 07:53 -01:17 52:03 -00:56
Rowing 06:40 57:43 05:34 +01:06 59:56 -02:13
Running 6 06:13 01:04:23 07:37 -01:24 01:05:30 -01:07
Farmers Carry 02:25 01:10:36 02:55 -00:30 01:13:07 -02:31
Running 7 06:11 01:13:01 07:50 -01:39 01:16:02 -03:01
Sandbag Lunges 09:21 01:19:12 07:59 +01:22 01:23:52 -04:40
Running 8 09:22 01:28:33 09:59 -00:37 01:31:51 -03:18
Wall Balls 13:38 01:37:55 10:05 +03:33 01:41:50 -03:55
Roxzone 11:27 02:02:52 10:57 +00:30 02:02:52
Based on 305 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Jan Unmack had a respectable performance in the 2019 Hamburg Hyrox race, finishing with an overall rank of 419 out of 774 athletes, placing him in the top 54% of all participants. In his age group (50-54), he ranked 25th out of 42 athletes, placing him in the top 59% of his category. His overall time was 02:02:52, with a total running time of 00:52:22, which was 03:16 faster than the average for his finish time. This indicates that Jan had a strong running performance compared to the rest of the field.

Splits Analysis:
- Running 1: Jan completed this segment in 00:05:51, which was 00:21 slower than the average time. This suggests that he may have started the race at a slightly slower pace than the average participant.
- Ski Erg: Jan completed the Ski Erg segment in 00:05:24, which was 00:31 slower than the average time. To improve in this area, Jan should focus on improving his cardiovascular endurance and upper body strength, which are important for the Ski Erg exercise.
- Running 2: Jan performed exceptionally well in this segment, completing it in 00:05:23, which was 01:07 faster than the average time. This indicates that Jan has good running ability and should continue to focus on maintaining or improving his running performance.
- Sled Push: Jan completed the Sled Push segment in 00:04:21, which was 00:19 faster than the average time. This suggests that Jan has good leg strength and power for pushing the sled, and he should continue to focus on maintaining or improving this aspect of his performance.
- Running 3: Jan performed well in this segment, completing it in 00:06:05, which was 01:29 faster than the average time. Jan's running performance continues to be a strength for him, and he should continue to focus on maintaining or improving his running ability.
- Sled Pull: Jan completed the Sled Pull segment in 00:09:37, which was 01:47 slower than the average time. To improve in this area, Jan should focus on improving his upper body strength and technique for pulling the sled.
- Running 4: Jan performed well in this segment, completing it in 00:06:44, which was 00:38 faster than the average time. Jan's running ability continues to be a strength for him, and he should continue to focus on maintaining or improving his running performance.
- Burpees Broad Jump: Jan completed the Burpees Broad Jump segment in 00:07:42, which was 00:17 faster than the average time. This suggests that Jan has good explosiveness and power for this exercise, and he should continue to focus on maintaining or improving this aspect of his performance.
- Running 5: Jan performed well in this segment, completing it in 00:06:36, which was 01:10 faster than the average time. Jan's running ability continues to be a strength for him, and he should continue to focus on maintaining or improving his running performance.
- Rowing: Jan completed the Rowing segment in 00:06:40, which was 01:08 slower than the average time. To improve in this area, Jan should focus on improving his cardiovascular endurance and technique for rowing.
- Running 6: Jan performed well in this segment, completing it in 00:06:13, which was 01:14 faster than the average time. Jan's running ability continues to be a strength for him, and he should continue to focus on maintaining or improving his running performance.
- Farmers Carry: Jan completed the Farmers Carry segment in 00:02:25, which was 00:40 faster than the average time. This suggests that Jan has good grip strength and endurance for carrying heavy loads, and he should continue to focus on maintaining or improving this aspect of his performance.
- Running 7: Jan performed well in this segment, completing it in 00:06:11, which was 01:35 faster than the average time. Jan's running ability continues to be a strength for him, and he should continue to focus on maintaining or improving his running performance.
- Sandbag Lunges: Jan completed the Sandbag Lunges segment in 00:09:21, which was 01:30 slower than the average time. To improve in this area, Jan should focus on improving his lower body strength and endurance for lunging with a heavy sandbag.
- Running 8: Jan performed well in this segment, completing it in 00:09:22, which was 00:21 faster than the average time. Jan's running ability continues to be a strength for him, and he should continue to focus on maintaining or improving his running performance.
- Wall Balls: Jan completed the Wall Balls segment in 00:13:38, which was 03:39 slower than the average time. This segment was one of his weakest, and to improve in this area, Jan should focus on improving his lower body strength, endurance, and technique for performing wall balls.
- Roxzone: Jan completed the Roxzone segment in 00:11:27, which was 00:11 faster than the average time. This indicates that Jan had a good transition time between exercises and should continue to focus on maintaining or improving his overall fitness and transition time.

Segments to Improve


Based on the analysis of Jan's performance, the segments that require improvement are Wall Balls, Sled Pull, Sandbag Lunges, Rowing, Ski Erg, and Running 1. Here are specific recommendations for each segment:

1. Wall Balls:
Jan should focus on improving his lower body strength and endurance by incorporating exercises such as squats, lunges, and box jumps into his training routine. He should also work on his wall ball technique, ensuring proper form and efficient movement.

2. Sled Pull:
Jan should focus on improving his upper body strength and technique for pulling the sled. Exercises such as rows, pull-ups, and sled pulls with varying loads can help improve his performance in this segment.

3. Sandbag Lunges:
Jan should work on improving his lower body strength and endurance for lunging with a heavy sandbag. Exercises such as weighted lunges, Bulgarian split squats, and step-ups can help strengthen his legs and improve his performance in this segment.

4. Rowing:
Jan should focus on improving his cardiovascular endurance and technique for rowing. Incorporating rowing intervals and drills into his training routine can help improve his rowing performance.

5. Ski Erg:
Jan should work on improving his cardiovascular endurance and upper body strength for the Ski Erg exercise. Exercises such as rowing, push-ups, and planks can help improve his performance in this segment.

6. Running 1:
Jan should work on his pacing and ensure that he starts the race at an appropriate speed. Incorporating interval training and tempo runs into his training routine can help improve his speed and endurance for this segment.

Strategies


To improve overall performance in future races, Jan should consider the following strategies:

1. Pacing:
Jan should aim for a consistent and sustainable pace throughout the race, taking into account the length and intensity of each segment. It is important to avoid starting too fast and burning out early.

2. Transitions:
Jan should continue to focus on optimizing his transition time between exercises in the Roxzone. This can be achieved through improved overall fitness and efficiency in transitioning from one exercise to the next.

3. Strength Training:
Jan should prioritize strength training exercises that target the specific muscle groups used in each segment. This will help improve his overall strength and power, leading to better performance in the strength-based exercises.

4. Endurance Training:
Jan should incorporate endurance training into his routine to improve his cardiovascular fitness and overall endurance. This can be achieved through longer distance runs, interval training, and cross-training activities such as swimming or cycling.

5. Technique:
Jan should pay attention to the technique and form of each exercise. Proper technique can improve efficiency and reduce the risk of injury.

By implementing these strategies and focusing on the identified areas of improvement, Jan can enhance his performance in future Hyrox races and continue to progress in his fitness journey.

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Löschinger Markus 2019 Karlsruhe 02:02:52
Zinalddin Samer 2023 Dubai 02:03:17
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