Dive into this athlete’s performance at 2023 Dubai 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 Janisiw Roland'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 Janisiw Roland'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 Janisiw Roland'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 Janisiw Roland'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 06:11. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:33 | 47:02 to 42:29 | 73.6% |
| Sandbag Lunges | 00:50 | 05:49 to 04:59 | 13.5% |
| Wall Balls | 00:27 | 06:44 to 06:17 | 7.3% |
| Burpees Broad Jump | 00:18 | 05:30 to 05:12 | 4.9% |
| Sled Push | 00:03 | 02:51 to 02:48 | 0.8% |
| Ski Erg | 00:00 | 04:24 to 04:24 | 0.0% |
| Sled Pull | 00:00 | 03:52 to 03:52 | 0.0% |
| Rowing | 00:00 | 04:47 to 04:47 | 0.0% |
| Farmers Carry | 00:00 | 01:59 to 01:59 | 0.0% |
| Janisiw Roland | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:50 | 00:00 | 04:42 -00:52 | 00:00 +00:00 |
| Ski Erg | 04:24 | 03:50 | 04:28 -00:04 | 04:42 -00:52 |
| Running 2 | 05:07 | 08:14 | 05:03 +00:04 | 09:10 -00:56 |
| Sled Push | 02:51 | 13:21 | 02:57 -00:06 | 14:13 -00:52 |
| Running 3 | 05:48 | 16:12 | 05:29 +00:19 | 17:10 -00:58 |
| Sled Pull | 03:52 | 22:00 | 05:02 -01:10 | 22:39 -00:39 |
| Running 4 | 06:02 | 25:52 | 05:29 +00:33 | 27:41 -01:49 |
| Burpees Broad Jump | 05:30 | 31:54 | 05:27 +00:03 | 33:10 -01:16 |
| Running 5 | 06:33 | 37:24 | 05:40 +00:53 | 38:37 -01:13 |
| Rowing | 04:47 | 43:57 | 04:52 -00:05 | 44:17 -00:20 |
| Running 6 | 06:17 | 48:44 | 05:31 +00:46 | 49:09 -00:25 |
| Farmers Carry | 01:59 | 55:01 | 02:13 -00:14 | 54:40 +00:21 |
| Running 7 | 06:34 | 57:00 | 05:29 +01:05 | 56:53 +00:07 |
| Sandbag Lunges | 05:49 | 01:03:34 | 05:13 +00:36 | 01:02:22 +01:12 |
| Running 8 | 06:55 | 01:09:23 | 06:08 +00:47 | 01:07:35 +01:48 |
| Wall Balls | 06:44 | 01:16:18 | 06:40 +00:04 | 01:13:43 +02:35 |
| Roxzone | 04:33 | 01:27:27 | 07:04 -02:31 | 01:27:27 |
Janisiw's best running lap was 00:03:50, which was 00:42 faster than the average. This indicates that he has the potential to excel in running segments. However, his total running time was slower than average, suggesting that he may need to focus more on improving his overall fitness and transition time.
To improve performance in these segments, Janisiw should consider the following training strategies and techniques:
1. Run Total: Janisiw should work on improving his overall running fitness and endurance. Incorporating interval training, hill sprints, and long-distance runs into his training routine can help improve his running performance.
2. Running 7, Running 5, Running 6, and Running 8: These running segments suggest that Janisiw may need to work on his pacing during the race. Implementing pacing strategies, such as negative splits or maintaining a consistent pace throughout the race, can help him avoid slowing down in these segments.
3. Sandbag Lunges: Janisiw should focus on building strength and endurance in his legs and core. Incorporating exercises like lunges, squats, and deadlifts into his training routine can help improve his performance in this segment.
4. Burpees Broad Jump: Janisiw should practice efficient and explosive movements during his burpees, ensuring he generates maximum power during the broad jump. Incorporating plyometric exercises, such as box jumps and squat jumps, can help improve his power and explosiveness.
5. Running 4 and Running 3: These segments suggest that Janisiw may benefit from working on his running endurance. Increasing his mileage gradually, incorporating tempo runs, and practicing race-specific training can help improve his endurance for these segments.
Overall, Janisiw has shown potential in certain segments such as running, but there is room for improvement in others. By focusing on targeted training strategies, pacing, and mental preparation, he can enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Blomgren Anders | 2024 Stockholm | 01:27:39 | |
| Kuchta Jarosław | 2024 Poznan | 01:27:45 | |
| Chow Eddie | 2024 Sports Direct HYROX London | 01:27:13 | |
| Guinzoni Davide | 2023 Milan | 01:27:45 | |
| Langridge Christopher | 2022 London | 01:27:50 | |
| Scannell Thomas | 2023 London | 01:27:33 | |
| Jonker Daan | 2024 Rotterdam | 01:27:46 | |
| Hayes Christopher | 2024 Washington - North American Championships | 01:27:40 | |
| Cheung Don | 2022 Hong Kong | 01:27:42 | |
| Soemer Dominik | 2018 Hamburg | 01:27:18 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Incheon | 01:22:40 | |
| 2024 Singapore | 01:23:14 | |
| 2024 Hong Kong | 01:13:49 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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