Dive into this athlete’s performance at 2019 Essen 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 Jonczyk Sebastian'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 Jonczyk Sebastian'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 Jonczyk Sebastian'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 Jonczyk Sebastian'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 06:49. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:23 | 48:28 to 46:05 | 35.0% |
| Burpees Broad Jump | 01:31 | 07:34 to 06:03 | 22.2% |
| Wall Balls | 00:47 | 08:03 to 07:16 | 11.5% |
| Sled Pull | 00:45 | 06:11 to 05:26 | 11.0% |
| Rowing | 00:35 | 05:34 to 04:59 | 8.6% |
| Farmers Carry | 00:32 | 02:54 to 02:22 | 7.8% |
| Ski Erg | 00:16 | 04:51 to 04:35 | 3.9% |
| Sled Push | 00:00 | 01:33 to 01:33 | 0.0% |
| Sandbag Lunges | 00:00 | 04:12 to 04:12 | 0.0% |
| Jonczyk Sebastian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:23 | 00:00 | 04:58 -00:35 | 00:00 +00:00 |
| Ski Erg | 04:51 | 04:23 | 04:36 +00:15 | 04:58 -00:35 |
| Running 2 | 05:32 | 09:14 | 05:24 +00:08 | 09:34 -00:20 |
| Sled Push | 01:33 | 14:46 | 03:14 -01:41 | 14:58 -00:12 |
| Running 3 | 06:12 | 16:19 | 05:54 +00:18 | 18:12 -01:53 |
| Sled Pull | 06:11 | 22:31 | 05:38 +00:33 | 24:06 -01:35 |
| Running 4 | 06:28 | 28:42 | 05:54 +00:34 | 29:44 -01:02 |
| Burpees Broad Jump | 07:34 | 35:10 | 06:19 +01:15 | 35:38 -00:28 |
| Running 5 | 06:26 | 42:44 | 06:08 +00:18 | 41:57 +00:47 |
| Rowing | 05:34 | 49:10 | 05:03 +00:31 | 48:05 +01:05 |
| Running 6 | 06:36 | 54:44 | 05:56 +00:40 | 53:08 +01:36 |
| Farmers Carry | 02:54 | 01:01:20 | 02:27 +00:27 | 59:04 +02:16 |
| Running 7 | 06:36 | 01:04:14 | 05:56 +00:40 | 01:01:31 +02:43 |
| Sandbag Lunges | 04:12 | 01:10:50 | 05:54 -01:42 | 01:07:27 +03:23 |
| Running 8 | 06:19 | 01:15:02 | 06:49 -00:30 | 01:13:21 +01:41 |
| Wall Balls | 08:03 | 01:21:21 | 07:40 +00:23 | 01:20:10 +01:11 |
| Roxzone | 06:46 | 01:36:03 | 08:13 -01:27 | 01:36:03 |
While Sebastian's overall performance is commendable, there are areas that can be improved upon. His total running time of 00:48:28 is 02:55 slower than the average, indicating that he may need to work on his running speed and endurance. However, it's worth noting that his best running lap was 00:04:23, which is 00:22 faster than the average. This suggests that he has the potential to excel in running with the right training strategies.
To improve in these segments, Sebastian should focus on the following training strategies and techniques:
1. Run Total: Since Sebastian's total running time is slower than average, he should prioritize improving his overall fitness and running speed. Incorporate interval training, such as high-intensity interval training (HIIT), to increase his running speed and endurance. Additionally, including hill sprints and tempo runs in his training routine can help improve his running performance.
2. Burpees Broad Jump: Sebastian should work on improving his efficiency and speed in performing burpees. Practice explosive push-ups and incorporate plyometric exercises, such as squat jumps and box jumps, to enhance his power and explosiveness. Additionally, focusing on proper form and technique during the broad jumps can help minimize time lost in this segment.
3. Running 7 and Running 6: Similar to the Run Total segment, Sebastian should focus on improving his overall running speed and endurance. Incorporate long-distance runs and interval training to increase his endurance and speed. Additionally, practicing running on various terrains and inclines can help prepare him for different race conditions.
4. Rowing: To improve his rowing time, Sebastian should focus on building strength and improving his technique. Incorporate rowing machine workouts into his training routine, focusing on both power and endurance. Additionally, working on his posture and form during rowing can help optimize his performance in this segment.
5. Wall Balls: Sebastian should work on improving his strength and accuracy in performing wall balls. Incorporate exercises that target the muscles used in wall balls, such as squats and shoulder presses. Additionally, practicing proper form and technique, including proper depth in the squat and explosive power in the throw, can help improve his performance in this segment.
In conclusion, Sebastian Jonczyk performed well in the Hyrox race in Essen. While his overall performance was commendable, there are areas that can be improved upon. By focusing on specific training strategies and techniques, such as improving running speed and endurance, enhancing efficiency in burpees and wall balls, and optimizing transition times, Sebastian can enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Jung Oliver | 2019 Hannover | 01:35:33 | |
| Henry Jason | 2024 Manchester | 01:36:08 | |
| Lorquet Erney | 2024 Fort Lauderdale | 01:36:24 | |
| Gómez Gabriel | 2024 Mexico City | 01:36:05 | |
| Nijkamp Dennis | 2024 Rotterdam | 01:35:36 | |
| Bastible George | 2023 Dublin | 01:35:49 | |
| Elgouhary Islam | 2024 Dubai | 01:35:46 | |
| Soto Andrés | 2024 Chicago Navy Pier | 01:36:23 | |
| Van Den Bosch Beau | 2023 Amsterdam | 01:36:04 | |
| Hannigan Kevin | 2024 New York | 01:35:57 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Essen | 01:22:24 | |
| 2022 Berlin | 01:24:53 | |
| 2024 Perth | 01:15:33 | |
| 2024 Katowice | 01:43:17 | |
| 2019 Oberhausen | 01:35:05 | |
| 2018 Essen | 01:47:53 | |
| 2023 Hannover | 01:17:15 | |
| 2022 Leipzig | 01:32:17 | |
| 2023 Hamburg | 01:13:01 | |
| 2024 Frankfurt | 01:19:20 | |
| 2019 Hamburg | 01:29:51 | |
| 2022 Karlsruhe | 01:40:32 | |
| 2021 Stuttgart | 01:54:13 | |
| 2024 Madrid | 01:14:10 | |
| 2024 Marseille | 01:09:23 | |
| 2022 Frankfurt | 01:35:49 | |
| 2022 Hamburg | 01:22:55 | |
| 2024 Turin | 01:23:03 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
