Season 22/23 2023 Maastricht European Championships (855) HYROX (827) Men (564) Gunneweg Joni

Gunneweg Joni Hyrox Result

Dive into this athlete’s performance at 2023 Maastricht European Championships 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 35-39 #123008 01:19:16 52nd in AG | Top 47.3% 247th | Top 43.8%
+06:05
45:59
Run Total
+00:46
05:45
Avg. Lap
+01:09
05:29
Best Lap
-04:16
29:08
Workout Total
-00:32
03:38
Avg. Workout
-01:45
04:13
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 Gunneweg Joni'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 Gunneweg Joni'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 Gunneweg Joni'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 Gunneweg Joni'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 07:43. Check the detail of the improvement plan below.

07:17 Potential Improvement 94.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 07:17 45:59 to 38:42 94.4%
Ski Erg 00:25 04:39 to 04:14 5.4%
Sandbag Lunges 00:01 04:19 to 04:18 0.2%
Sled Push 00:00 02:19 to 02:19 0.0%
Sled Pull 00:00 03:31 to 03:31 0.0%
Burpees Broad Jump 00:00 03:49 to 03:49 0.0%
Rowing 00:00 04:17 to 04:17 0.0%
Farmers Carry 00:00 01:29 to 01:29 0.0%
Wall Balls 00:00 04:45 to 04:45 0.0%

Splits Time

Gunneweg Joni Perfect Race
Splits Total Average Total
Running 1 06:23 00:00 04:20 +02:03 00:00 +00:00
Ski Erg 04:39 06:23 04:20 +00:19 04:20 +02:03
Running 2 05:29 11:02 04:40 +00:49 08:40 +02:22
Sled Push 02:19 16:31 02:41 -00:22 13:20 +03:11
Running 3 05:45 18:50 05:03 +00:42 16:01 +02:49
Sled Pull 03:31 24:35 04:28 -00:57 21:04 +03:31
Running 4 05:36 28:06 05:02 +00:34 25:32 +02:34
Burpees Broad Jump 03:49 33:42 04:45 -00:56 30:34 +03:08
Running 5 05:33 37:31 05:11 +00:22 35:19 +02:12
Rowing 04:17 43:04 04:40 -00:23 40:30 +02:34
Running 6 05:33 47:21 05:04 +00:29 45:10 +02:11
Farmers Carry 01:29 52:54 02:02 -00:33 50:14 +02:40
Running 7 05:52 54:23 05:03 +00:49 52:16 +02:07
Sandbag Lunges 04:19 01:00:15 04:38 -00:19 57:19 +02:56
Running 8 05:51 01:04:34 05:31 +00:20 01:01:57 +02:37
Wall Balls 04:45 01:10:25 05:50 -01:05 01:07:28 +02:57
Roxzone 04:13 01:19:16 05:58 -01:45 01:19:16
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Joni Gunneweg performed well in the 2023 Maastricht European Championships HYROX race, ranking in the top 29% of all athletes and in the top 31% of his age group. His overall time of 01:19:16 is commendable, but there are areas where he can improve to enhance his performance further.

Based on the splits analysis, Joni's total running time of 00:45:59 was 07:13 slower than the average for his finish time. This indicates that he could benefit from improving his running speed and endurance. However, his best running lap of 00:05:29 suggests that he has the potential to excel in running.

Segments to Improve


1. Running 1:
Joni's time of 00:06:23 was 02:11 slower than average. To improve this segment, he can incorporate interval training, such as high-intensity interval training (HIIT), to increase his speed and reduce the time taken. Additionally, focusing on proper running form and technique can help optimize his performance and minimize energy expenditure.

2. Running 2:
Joni's time of 00:05:29 was 00:51 slower than average. Similar to the previous segment, interval training and improving running form will be beneficial. Additionally, incorporating hill sprints and plyometric exercises, such as box jumps and explosive lunges, can enhance his leg power and agility.

3. Running 7:
Joni's time of 00:05:52 was 00:50 slower than average. To improve this segment, he can work on his endurance by gradually increasing his running distance and incorporating longer steady-state runs into his training routine. Tempo runs, where he maintains a comfortably hard pace for a sustained period, can also help him improve his speed and stamina.

4. Running 3, Running 4, Running 6, Running 5, and Running 8:
These segments all had slower times compared to the average. To address these areas, Joni can focus on interval training, incorporating both speed work and endurance training. Implementing fartlek runs, where he alternates between periods of faster running and recovery, can also be effective in improving his overall running performance.

5. Ski Erg:
Joni's time of 00:04:39 was 00:22 slower than average. To enhance his performance in this segment, he can practice using the Ski Erg machine and focus on developing efficient technique and power. Incorporating exercises that target the muscles used in skiing, such as lunges, squats, and core exercises, can also improve his performance on the Ski Erg.

6. Best Lap:
Joni's time of 00:05:29 indicates his potential as a strong runner. To further enhance his running capabilities, he can incorporate hill repeats and interval training into his routine. Additionally, working on his running economy by focusing on cadence and efficient stride mechanics will help him maintain a faster pace.

Strategies


- Pacing: Joni should evaluate his pacing strategy to determine if he started the race too fast or slowed down towards the end. It is important to maintain a consistent pace throughout the race to optimize performance. Implementing negative splits, where the second half of the race is faster than the first, can help him achieve this.

- Transition Time: Joni should aim to minimize his transition time in the roxzone. This can be achieved by improving his overall fitness and incorporating specific drills that simulate transitions between exercises.

- Strength Training: Since Joni's total running time was slower than average, he should focus on building strength to improve his running performance. Incorporating strength training exercises such as squats, deadlifts, lunges, and plyometric exercises will help him develop the necessary power and endurance for faster running.

- Running Training: To address the areas where Joni lost the most time, he should prioritize running training. This can include interval training, tempo runs, hill sprints, and incorporating longer steady-state runs into his training routine.

Overall, Joni Gunneweg has shown great potential in the HYROX race. By implementing the suggested training strategies and techniques, focusing on improving running performance, and optimizing transition times, he can further enhance his performance in future races.

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
Escorcio Courtenay 2024 London 01:19:24
Rolin JeanSébastien 2024 Madrid 01:19:21
King Rob 2023 Barcelona 01:19:35
Bourchdan Jason 2024 Sydney 01:19:32
Schmidt Lars 2023 Frankfurt 01:18:51
Ruhdorfer Benedikt 2024 Stuttgart 01:19:29
KolarzLöschberger Sebastian 2024 Vienna - European Championship 01:18:56
Paterlini Marcos 2023 Maastricht European Championships 01:19:16
Nicholls Ciaran 2023 Glasgow 01:19:38
Mohr Henning 2024 Hamburg 01:18:59

Measure Your Performance Against Top Athletes

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