Hakala Jan Hyrox Result

Dive into this athlete’s performance at 2023 Stockholm 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 152 similar athletes.

Performance Highlights

SWE SWE Flag Men 45-49 #115003 02:10:15 21st in AG | Top 91.3% 168th | Top 94.9%
-01:26
01:01:42
Run Total
-00:08
07:43
Avg. Lap
-00:44
05:31
Best Lap
+00:17
55:46
Workout Total
+00:02
06:58
Avg. Workout
+00:57
12:51
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 152 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 152 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Hakala 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 Hakala 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 152 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 Hakala 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 Hakala 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 09:59. Check the detail of the improvement plan below.

04:21 Potential Improvement 43.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:21 01:01:42 to 57:21 43.6%
Sandbag Lunges 03:02 10:59 to 07:57 30.4%
Wall Balls 02:30 13:05 to 10:35 25.0%
Rowing 00:06 05:42 to 05:36 1.0%
Ski Erg 00:00 04:46 to 04:46 0.0%
Sled Push 00:00 03:06 to 03:06 0.0%
Sled Pull 00:00 07:28 to 07:28 0.0%
Burpees Broad Jump 00:00 08:22 to 08:22 0.0%
Farmers Carry 00:00 02:18 to 02:18 0.0%

Splits Time

Hakala Jan Perfect Race
Splits Total Average Total
Running 1 05:31 00:00 06:01 -00:30 00:00 +00:00
Ski Erg 04:46 05:31 05:00 -00:14 06:01 -00:30
Running 2 06:32 10:17 06:44 -00:12 11:01 -00:44
Sled Push 03:06 16:49 04:15 -01:09 17:45 -00:56
Running 3 06:57 19:55 07:42 -00:45 22:00 -02:05
Sled Pull 07:28 26:52 07:45 -00:17 29:42 -02:50
Running 4 07:20 34:20 07:36 -00:16 37:27 -03:07
Burpees Broad Jump 08:22 41:40 09:24 -01:02 45:03 -03:23
Running 5 07:47 50:02 08:19 -00:32 54:27 -04:25
Rowing 05:42 57:49 05:38 +00:04 01:02:46 -04:57
Running 6 09:27 01:03:31 07:48 +01:39 01:08:24 -04:53
Farmers Carry 02:18 01:12:58 03:07 -00:49 01:16:12 -03:14
Running 7 07:11 01:15:16 07:56 -00:45 01:19:19 -04:03
Sandbag Lunges 10:59 01:22:27 09:02 +01:57 01:27:15 -04:48
Running 8 11:00 01:33:26 10:46 +00:14 01:36:17 -02:51
Wall Balls 13:05 01:44:26 11:18 +01:47 01:47:03 -02:37
Roxzone 12:51 02:10:15 11:54 +00:57 02:10:15
Based on 152 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Jan Hakala had a solid performance in the 2023 Stockholm Hyrox race. He finished with an overall rank of 168, which places him in the top 63% of all athletes. In his age group (45-49), he ranked 21st, putting him in the top 60% of competitors.

Jan's overall time was 02:10:15, with a total running time of 01:01:42. His total running time was 5 minutes faster than the average, indicating a strong running performance. However, it's important to note that his running time can still be improved further.

Segments to Improve


1. Sandbag Lunges:
Jan lost the most time in this segment, clocking in at 00:10:59, which was 02:13 slower than average. To improve in this area, Jan should focus on strengthening his lower body and improving his endurance. Exercises such as squats, lunges, and step-ups can help build the necessary strength. Additionally, incorporating high-intensity interval training (HIIT) workouts that mimic the demands of the sandbag lunges can help improve his performance in this segment.

2. Running 6:
Jan's time of 00:09:27 in this segment was 01:43 slower than average. To improve his running performance, Jan should focus on increasing his cardiovascular endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine can help improve his running speed and stamina.

3. Wall Balls:
Jan's time of 00:13:05 in this segment was 01:41 slower than average. To improve in this area, Jan should focus on building upper body strength and improving his core stability. Exercises such as overhead presses, push-ups, and planks can help strengthen the muscles used in wall balls. Additionally, practicing proper form and technique, including a smooth transition between catching and throwing the ball, can help improve efficiency and speed in this segment.

4. Roxzone:
Jan spent 00:12:51 in the roxzone, which was 01:12 slower than average. To improve in this area, Jan should focus on improving his overall fitness and reducing transition times. Incorporating circuit training and interval workouts that simulate the demands of the roxzone transitions can help improve his overall fitness and speed up his transitions.

Strategies


- Jan should focus on maintaining a consistent pace throughout the race to avoid burning out early. It's important for him to find a sustainable pace that allows him to maintain his speed and energy levels throughout all segments.
- Prioritize efficient transitions between segments to minimize time spent in the roxzone. Practicing quick and smooth transitions during training can help Jan save valuable time during the race.
- Jan should also consider adjusting his strategy based on the specific demands of each segment. For example, in segments where he has historically performed well, he can push the pace slightly to gain an advantage. In segments where he tends to struggle, he can focus on maintaining a steady pace and conserving energy.

Overall, Jan Hakala had a strong performance in the 2023 Stockholm Hyrox race. By focusing on improving his performance in the identified areas and implementing the suggested training strategies and techniques, he can further enhance his performance in future races.

Similar Athletes
Nash Graham 2024 London 02:10:32
Asquith Neil 2023 Birmingham 02:10:30
Ezekwem Chizaram Clinton 2024 Frankfurt 02:10:36
Finch Glyn 2024 Manchester 02:10:07
Khee Shian Tan 2023 Singapore 02:09:48
Leung Ivan 2024 Hong Kong 02:09:57
Jones Matt 2024 Manchester 02:10:30
Lo Ka Man 2024 Hong Kong 02:09:52
Juarez Felix Emilio 2024 Mexico City 02:10:37
Barabanti Marco 2023 Malaga 02:09:56

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