Dive into this athlete’s performance at 2023 Hannover 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 stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 03:59. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:59 (From 46:20 to 43:21) | 74.9% |
| BBJ | 00:55 (From 06:19 to 05:24) | 23.0% |
| Sled Push | 00:04 (From 02:57 to 02:53) | 1.7% |
| Sandbag Lunges | 00:01 (From 05:10 to 05:09) | 0.4% |
| Ski Erg | 00:00 (From 04:05 to 04:05) | 0.0% |
| Sled Pull | 00:00 (From 04:05 to 04:05) | 0.0% |
| Rowing | 00:00 (From 04:33 to 04:33) | 0.0% |
| Farmers Carry | 00:00 (From 01:57 to 01:57) | 0.0% |
| Wall Balls | 00:00 (From 06:11 to 06:11) | 0.0% |
| Pahlow Jan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:33 | 00:00 | 04:48 +00:45 | 00:00 +00:00 |
| Ski Erg | 04:05 | 05:33 | 04:30 -00:25 | 04:48 +00:45 |
| Running 2 | 05:22 | 09:38 | 05:06 +00:16 | 09:18 +00:20 |
| Sled Push | 02:57 | 15:00 | 03:03 -00:06 | 14:24 +00:36 |
| Running 3 | 05:38 | 17:57 | 05:35 +00:03 | 17:27 +00:30 |
| Sled Pull | 04:05 | 23:35 | 05:13 -01:08 | 23:02 +00:33 |
| Running 4 | 05:46 | 27:40 | 05:34 +00:12 | 28:15 -00:35 |
| Burpees Broad Jump | 06:19 | 33:26 | 05:42 +00:37 | 33:49 -00:23 |
| Running 5 | 06:04 | 39:45 | 05:46 +00:18 | 39:31 +00:14 |
| Rowing | 04:33 | 45:49 | 04:54 -00:21 | 45:17 +00:32 |
| Running 6 | 05:45 | 50:22 | 05:35 +00:10 | 50:11 +00:11 |
| Farmers Carry | 01:57 | 56:07 | 02:17 -00:20 | 55:46 +00:21 |
| Running 7 | 05:27 | 58:04 | 05:35 -00:08 | 58:03 +00:01 |
| Sandbag Lunges | 05:10 | 01:03:31 | 05:26 -00:16 | 01:03:38 -00:07 |
| Running 8 | 06:49 | 01:08:41 | 06:16 +00:33 | 01:09:04 -00:23 |
| Wall Balls | 06:11 | 01:15:30 | 06:55 -00:44 | 01:15:20 +00:10 |
| Roxzone | 08:04 | 01:29:37 | 07:22 +00:42 | 01:29:37 |
Jan's total running time of 00:46:20 is 03:44 slower than the average for his finish time. This suggests that he may need to work on his overall fitness and transition time. Additionally, his best running lap time of 00:05:22 indicates that he has good speed, but there is room for improvement in maintaining consistent pace throughout the race.
In conclusion, Jan Pahlow had a solid performance in the Hyrox race. By improving his overall fitness, pacing, and transition time, he can further enhance his performance. Incorporating specific training strategies, exercises, and drills tailored to the identified areas of improvement will help him excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Calvo Nicolas | 2024 Marseille | 01:29:11 | |
| Gedlek Oliver | 2024 Gdansk | 01:30:01 | |
| Wong Sean | 2024 Singapore National Stadium | 01:29:12 | |
| Atlan James | 2023 Milan | 01:30:07 | |
| Procter Steven | 2023 Manchester | 01:29:24 | |
| Terrien Nicolas | 2024 Singapore National Stadium | 01:29:56 | |
| Grallert Marcel | 2024 Frankfurt | 01:29:29 | |
| Juhlin Magnus | 2023 Malmö | 01:30:02 | |
| Schovanez Hannes | 2023 München | 01:29:22 | |
| Benmoftah Osama | 2024 Toronto | 01:29:54 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Hamburg Pahlow Jan, Krumwiede Justus | 01:19:30 | |
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Pahlow Jan
