Senff John Hyrox Result

Dive into this athlete’s performance at 2023 Glasgow 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

GBR GBR Flag Men 35-39 #151034 01:28:35 118th in AG | Top 58.4% 579th | Top 59.7%
-00:12
43:47
Run Total
-00:01
05:28
Avg. Lap
+00:02
04:42
Best Lap
+00:50
38:18
Workout Total
+00:06
04:47
Avg. Workout
-00:37
06:34
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 Senff John'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 Senff John'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 Senff John'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 Senff John'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 04:11. Check the detail of the improvement plan below.

01:27 Potential Improvement 34.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Push 01:27 04:17 to 02:50 34.7%
Run Total 00:56 43:47 to 42:51 22.3%
Wall Balls 00:45 07:07 to 06:22 17.9%
Sled Pull 00:27 05:18 to 04:51 10.8%
Rowing 00:15 05:03 to 04:48 6.0%
Farmers Carry 00:12 02:19 to 02:07 4.8%
Ski Erg 00:09 04:35 to 04:26 3.6%
Burpees Broad Jump 00:00 05:09 to 05:09 0.0%
Sandbag Lunges 00:00 04:30 to 04:30 0.0%

Splits Time

Senff John Perfect Race
Splits Total Average Total
Running 1 04:44 00:00 04:43 +00:01 00:00 +00:00
Ski Erg 04:35 04:44 04:29 +00:06 04:43 +00:01
Running 2 04:42 09:19 05:06 -00:24 09:12 +00:07
Sled Push 04:17 14:01 03:00 +01:17 14:18 -00:17
Running 3 05:16 18:18 05:33 -00:17 17:18 +01:00
Sled Pull 05:18 23:34 05:06 +00:12 22:51 +00:43
Running 4 05:10 28:52 05:32 -00:22 27:57 +00:55
Burpees Broad Jump 05:09 34:02 05:37 -00:28 33:29 +00:33
Running 5 05:39 39:11 05:42 -00:03 39:06 +00:05
Rowing 05:03 44:50 04:52 +00:11 44:48 +00:02
Running 6 05:08 49:53 05:34 -00:26 49:40 +00:13
Farmers Carry 02:19 55:01 02:15 +00:04 55:14 -00:13
Running 7 05:06 57:20 05:33 -00:27 57:29 -00:09
Sandbag Lunges 04:30 01:02:26 05:21 -00:51 01:03:02 -00:36
Running 8 08:06 01:06:56 06:13 +01:53 01:08:23 -01:27
Wall Balls 07:07 01:15:02 06:48 +00:19 01:14:36 +00:26
Roxzone 06:34 01:28:35 07:11 -00:37 01:28:35
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


John Senff performed well in the Hyrox race in Glasgow, finishing with an overall rank of 579 out of 1410 athletes, which places him in the top 41% of participants. In his age group (35-39), he ranked 118 out of 300 athletes, placing him in the top 39%. His overall time was 01:28:35, with a total running time of 00:43:47, which was 01:36 slower than the average for his finish time.

Based on the splits analysis, John's best running lap was 00:04:42, which indicates his potential in running. However, there were areas where he lost time compared to the average, such as the Sled Push, Rowing, and Wall Balls segments. His overall running time was also slower than average, suggesting a need for improvement in his running performance.

Segments to Improve


1. Running 8:
John lost 01:46 more than the average in this segment. To improve his performance in this segment, John should focus on increasing his endurance and speed. Incorporating interval training, such as tempo runs and hill sprints, can help improve his running efficiency and overall performance.

2. Run Total:
John's total running time was 01:36 slower than the average. To address this, he should prioritize his running training. Increasing his weekly mileage gradually and incorporating speed workouts, such as interval training and fartlek runs, can help improve his running pace and reduce the time lost during the race.

3. Sled Push:
John lost 01:00 more than the average in this segment. To improve his performance in the sled push, he should work on increasing his lower body strength and power. Exercises such as squats, lunges, and deadlifts can help improve his leg strength, which will translate to better performance in pushing the sled.

4. Wall Balls:
John lost 00:17 more than the average in this segment. To enhance his performance in wall balls, he should focus on building upper body strength and improving his technique. Incorporating exercises such as shoulder presses, thrusters, and medicine ball throws can help increase his upper body strength and improve his accuracy and efficiency in wall ball throws.

5. Best Lap:
Although John performed well in his best lap, it is important to analyze the factors that contributed to his success. To maintain consistent performance in running, he should focus on incorporating speed workouts, strength training, and proper recovery into his training routine.

6. Rowing:
John lost 00:14 more than the average in this segment. To improve his performance in rowing, he should focus on developing his cardiovascular endurance and improving his rowing technique. Incorporating rowing intervals, such as 500m repeats, and practicing proper rowing form will help him become more efficient and reduce the time lost during this segment.

Strategies


- Pacing: John should aim for a consistent and sustainable pace throughout the race. Starting too fast can lead to early fatigue, while starting too slow can make it difficult to catch up with the competition. He should aim to find a balance and maintain a steady pace that allows him to perform at his best throughout the entire race.

- Transitions: To improve his time in the roxzone and overall transition between segments, John should focus on improving his overall fitness and reducing the time spent in transition. Incorporating high-intensity interval training (HIIT) workouts and practicing quick transitions between exercises in his training routine will help improve his overall fitness and reduce the time lost during transitions.

- Strength Training: John should prioritize strength training to improve his performance in strength-related segments such as the sled push and wall balls. Incorporating compound exercises such as squats, deadlifts, and overhead presses will help him build overall strength and power, leading to better performance in these segments.

- Running Technique: John should work on his running technique to improve his overall running performance. He can seek guidance from a running coach or watch instructional videos to ensure proper form and reduce the risk of injury. Incorporating drills such as high knees, butt kicks, and strides into his training routine will help improve his running efficiency and speed.

- Mental Preparation: John should focus on mental preparation to stay focused and motivated throughout the race. Setting specific goals, visualizing success, and practicing positive self-talk can help him overcome challenges and maintain a competitive mindset.

By implementing these strategies and incorporating the suggested training techniques and exercises, John Senff can improve his overall performance in future Hyrox races and achieve better results.

Similar Athletes
Wienecke Julian 2023 London 01:28:41
Frieß Jan 2022 Frankfurt 01:28:25
Wouters Ruud 2023 Amsterdam 01:28:18
Moon Benjamin 2024 Birmingham 01:28:45
Queudeville Leboeuf Gautier 2023 Paris 01:28:43
Bytautas Audingas 2024 Katowice 01:28:20
Alconaba Robbie Jay Medalla 2023 Hong Kong 01:28:45
Knab Yannik 2019 Nürnberg 01:28:57
Gomez Edward Alexander 2023 Malaga 01:28:55
Andersen Daniel 2023 Malmö 01:28:37

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