Season 23/24 2023 Frankfurt (1400) HYROX (1164) Men (842) Wachtendorf Jonas

Wachtendorf Jonas Hyrox Result

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.

Performance Highlights

GER GER Flag Men 25-29 #131034 01:29:29 97th in AG | Top 69.8% 518th | Top 61.5%
-07:42
36:33
Run Total
-00:57
04:34
Avg. Lap
-00:43
04:00
Best Lap
+07:26
45:23
Workout Total
+00:56
05:40
Avg. Workout
+00:17
07:37
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 Wachtendorf Jonas'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 Wachtendorf Jonas'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 Wachtendorf Jonas'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 Wachtendorf Jonas'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 09:15. Check the detail of the improvement plan below.

03:45 Potential Improvement 40.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:45 10:15 to 06:30 40.5%
Sandbag Lunges 01:56 07:05 to 05:09 20.9%
Sled Pull 01:22 06:19 to 04:57 14.8%
Burpees Broad Jump 01:02 06:26 to 05:24 11.2%
Farmers Carry 00:35 02:45 to 02:10 6.3%
Ski Erg 00:21 04:49 to 04:28 3.8%
Sled Push 00:14 03:07 to 02:53 2.5%
Rowing 00:00 04:37 to 04:37 0.0%
Run Total 00:00 36:33 to 36:33 0.0%

Splits Time

Wachtendorf Jonas Perfect Race
Splits Total Average Total
Running 1 04:00 00:00 04:47 -00:47 00:00 +00:00
Ski Erg 04:49 04:00 04:30 +00:19 04:47 -00:47
Running 2 04:19 08:49 05:06 -00:47 09:17 -00:28
Sled Push 03:07 13:08 03:03 +00:04 14:23 -01:15
Running 3 04:15 16:15 05:35 -01:20 17:26 -01:11
Sled Pull 06:19 20:30 05:12 +01:07 23:01 -02:31
Running 4 04:23 26:49 05:34 -01:11 28:13 -01:24
Burpees Broad Jump 06:26 31:12 05:41 +00:45 33:47 -02:35
Running 5 04:29 37:38 05:45 -01:16 39:28 -01:50
Rowing 04:37 42:07 04:54 -00:17 45:13 -03:06
Running 6 04:20 46:44 05:35 -01:15 50:07 -03:23
Farmers Carry 02:45 51:04 02:17 +00:28 55:42 -04:38
Running 7 04:26 53:49 05:34 -01:08 57:59 -04:10
Sandbag Lunges 07:05 58:15 05:25 +01:40 01:03:33 -05:18
Running 8 06:24 01:05:20 06:16 +00:08 01:08:58 -03:38
Wall Balls 10:15 01:11:44 06:55 +03:20 01:15:14 -03:30
Roxzone 07:37 01:29:29 07:20 +00:17 01:29:29
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Jonas Wachtendorf performed well in the Hyrox race, finishing in the top 44% of all athletes and the top 47% in his age group. His overall time of 01:29:29 was respectable, and he showed strength in the running segments, with a total running time of 00:36:33, which was 05:56 faster than the average for his finish time. His best running lap was an impressive 00:04:00.

Segments to Improve


1. Wall Balls:
Jonas struggled in the Wall Balls segment, taking 00:10:15, which was 03:22 slower than the average. To improve in this area, he should focus on building upper body and core strength. Specific exercises to include in his training routine are medicine ball squats, wall ball throws, and overhead presses. He should also work on his form and technique, ensuring proper squat depth and efficient movement.

2. Sandbag Lunges:
Jonas also lost significant time in the Sandbag Lunges segment, with a time of 00:07:05, which was 01:44 slower than the average. To improve in this area, he should focus on building leg and core strength. Incorporate exercises such as lunges, squats, and deadlifts into his training routine. It would also be beneficial for him to practice walking lunges with a sandbag to simulate race conditions.

3. Burpees Broad Jump:
Jonas struggled with the Burpees Broad Jump segment, taking 00:06:26, which was 01:06 slower than the average. To improve in this area, he should focus on improving his cardiovascular endurance and explosive power. Incorporate exercises such as burpees, box jumps, and plyometric exercises into his training routine. He should also work on his technique, ensuring a proper jump and landing during each repetition.

4. Sled Pull:
Jonas lost time in the Sled Pull segment, with a time of 00:06:19, which was 00:43 slower than the average. To improve in this area, he should focus on building upper body and grip strength. Incorporate exercises such as sled pulls, rope climbs, and farmer's walks into his training routine. He should also work on his technique, ensuring a strong and efficient pull.

5. Roxzone:
Jonas spent 00:07:37 in the Roxzone, which was 00:33 slower than the average. To improve in this area, he should focus on improving his overall fitness and transition time. Incorporate high-intensity interval training (HIIT) workouts into his training routine to improve his cardiovascular endurance and quicken his transitions between exercises.

6. Farmers Carry:
Jonas lost time in the Farmers Carry segment, with a time of 00:02:45, which was 00:24 slower than the average. To improve in this area, he should focus on building grip and core strength. Incorporate exercises such as farmer's carries, kettlebell swings, and hanging exercises into his training routine. He should also work on his technique, ensuring a strong and stable carry.

7. Ski Erg:
Jonas struggled in the Ski Erg segment, taking 00:04:49, which was 00:22 slower than the average. To improve in this area, he should focus on improving his cardiovascular endurance and upper body strength. Incorporate exercises such as rowing, cycling, and interval training on the Ski Erg into his training routine. He should also work on his technique, ensuring a smooth and efficient motion.

Strategies


- Jonas should focus on maintaining a steady pace throughout the race, avoiding starting too fast and burning out. He should also prioritize efficient transitions between exercises, minimizing rest time in the Roxzone. It would be beneficial for him to practice specific race scenarios in his training, simulating the transitions and intensity of the Hyrox race. Additionally, he should work on mental strategies to stay focused and motivated during the event.

Overall, Jonas Wachtendorf showed strength in the running segments of the Hyrox race, but there are areas for improvement in the Wall Balls, Sandbag Lunges, Burpees Broad Jump, Sled Pull, Roxzone, Farmers Carry, and Ski Erg segments. By implementing specific training strategies and techniques, focusing on strength and form corrections, Jonas can enhance his performance in these particular areas and improve his overall race results.

Similar Athletes
Hall Christopher 2024 London 01:29:06
Burley Nick 2024 Melbourne 01:29:12
Toong Yao Yang 2024 Perth 01:29:49
Bind Rudi 2022 Wien 01:29:24
Harrison Paul 2024 Birmingham 01:29:44
Ritchie Michael 2023 Malaga 01:29:07
Herzer Joshua 2024 Hamburg 01:29:40
Nodwell Stuart 2022 Birmingham 01:29:38
Napoli Andrew 2023 Frankfurt 01:29:29
Whitehouse Edward 2023 New York 01:29:23

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