Dive into this athlete’s performance at 2023 Dublin 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 Rosenbach Jannis'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 Rosenbach Jannis'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 Rosenbach Jannis'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 Rosenbach Jannis'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 04:38. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 01:57 | 42:36 to 40:39 | 42.1% |
| Sled Pull | 01:04 | 05:32 to 04:28 | 23.0% |
| Wall Balls | 00:32 | 06:20 to 05:48 | 11.5% |
| Rowing | 00:23 | 05:03 to 04:40 | 8.3% |
| Burpees Broad Jump | 00:18 | 05:04 to 04:46 | 6.5% |
| Ski Erg | 00:17 | 04:37 to 04:20 | 6.1% |
| Sled Push | 00:07 | 02:43 to 02:36 | 2.5% |
| Farmers Carry | 00:00 | 01:56 to 01:56 | 0.0% |
| Sandbag Lunges | 00:00 | 03:18 to 03:18 | 0.0% |
| Rosenbach Jannis | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 02:48 | 00:00 | 04:31 -01:43 | 00:00 +00:00 |
| Ski Erg | 04:37 | 02:48 | 04:24 +00:13 | 04:31 -01:43 |
| Running 2 | 05:03 | 07:25 | 04:52 +00:11 | 08:55 -01:30 |
| Sled Push | 02:43 | 12:28 | 02:51 -00:08 | 13:47 -01:19 |
| Running 3 | 05:35 | 15:11 | 05:17 +00:18 | 16:38 -01:27 |
| Sled Pull | 05:32 | 20:46 | 04:46 +00:46 | 21:55 -01:09 |
| Running 4 | 05:49 | 26:18 | 05:15 +00:34 | 26:41 -00:23 |
| Burpees Broad Jump | 05:04 | 32:07 | 05:04 +00:00 | 31:56 +00:11 |
| Running 5 | 06:02 | 37:11 | 05:25 +00:37 | 37:00 +00:11 |
| Rowing | 05:03 | 43:13 | 04:45 +00:18 | 42:25 +00:48 |
| Running 6 | 05:49 | 48:16 | 05:17 +00:32 | 47:10 +01:06 |
| Farmers Carry | 01:56 | 54:05 | 02:08 -00:12 | 52:27 +01:38 |
| Running 7 | 05:34 | 56:01 | 05:16 +00:18 | 54:35 +01:26 |
| Sandbag Lunges | 03:18 | 01:01:35 | 04:56 -01:38 | 59:51 +01:44 |
| Running 8 | 05:59 | 01:04:53 | 05:49 +00:10 | 01:04:47 +00:06 |
| Wall Balls | 06:20 | 01:10:52 | 06:17 +00:03 | 01:10:36 +00:16 |
| Roxzone | 06:19 | 01:23:24 | 06:31 -00:12 | 01:23:24 |
His overall time of 01:23:24 is respectable, but there are areas where he can make improvements. Jannis' total running time of 00:42:36 is 2 minutes and 8 seconds slower than the average for his finish time. This suggests that he may benefit from focusing on improving his overall fitness and transition time. Additionally, his best running lap time of 00:02:48 indicates that he has strong running capabilities.
To improve the Run Total segment and the individual running segments (Running 5, Running 4, Running 6, Running 7, and Running 3), Jannis should prioritize his running training. This can include interval training, hill sprints, tempo runs, and longer distance runs. These exercises will help improve his endurance, speed, and overall running performance.
For the Sled Pull and Rowing segments, Jannis can benefit from specific strength and conditioning exercises. Incorporating exercises such as deadlifts, squats, lunges, and rowing machine workouts into his training routine will help him build strength and power in these areas.
The Burpees Broad Jump segment can be improved through targeted drills and technique work. Jannis should focus on practicing efficient burpee form and explosive jump technique. Plyometric exercises like box jumps and lateral jumps can also enhance his power and agility.
The Ski Erg and Running 2 segments should be addressed through a combination of cardiovascular endurance training and speed work. Jannis can incorporate exercises such as high-intensity interval training (HIIT) on the Ski Erg to improve his efficiency and speed. Additionally, interval training and speed drills like sprints and shuttle runs can enhance his running performance in segment 2.
Jannis should also prioritize efficient transitions in the Roxzone to minimize rest time and maximize overall performance. Practicing quick and smooth transitions during training will help improve his transition time during the race.
Additionally, Jannis should consider incorporating race-specific simulations into his training routine. This can involve practicing the race segments individually or in a similar order to the actual race. Simulating race conditions will help him become more familiar with the demands of each segment and improve his overall performance.
Overall, Jannis Rosenbach has shown strong potential in the HYROX race. By focusing on the identified areas for improvement and implementing the suggested training strategies and techniques, he can continue to enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Mcguire Brian | 2024 Glasgow | 01:23:36 | |
| Biala Kenny | 2024 Bordeaux | 01:23:32 | |
| Hobbs Nathan | 2024 London | 01:23:14 | |
| Castellano Joe | 2019 New York | 01:23:21 | |
| Slob Herwin | 2022 Amsterdam | 01:23:42 | |
| Sifuentez Jayson | 2021 Austin | 01:23:37 | |
| Mcevoy Taylor | 2024 Melbourne | 01:23:34 | |
| Marsh Tom | 2024 Maastricht | 01:23:22 | |
| Heagney Eoin | 2024 Glasgow | 01:23:18 | |
| Chotkan Yoan | 2024 Paris | 01:23:13 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Hamburg | 01:18:48 | |
| 2023 Hamburg | 01:12:46 | |
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