Dive into this athlete’s performance at 2023 Frankfurt 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 06:56. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 04:00 (From 53:24 to 49:24) | 57.7% |
| Sled Pull | 01:30 (From 07:34 to 06:04) | 21.6% |
| Rowing | 01:07 (From 06:18 to 05:11) | 16.1% |
| Ski Erg | 00:19 (From 05:03 to 04:44) | 4.6% |
| Sled Push | 00:00 (From 03:14 to 03:14) | 0.0% |
| BBJ | 00:00 (From 05:23 to 05:23) | 0.0% |
| Farmers Carry | 00:00 (From 02:28 to 02:28) | 0.0% |
| Sandbag Lunges | 00:00 (From 05:56 to 05:56) | 0.0% |
| Wall Balls | 00:00 (From 05:58 to 05:58) | 0.0% |
| Hellwig Jan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:21 | 00:00 | 05:16 +00:05 | 00:00 +00:00 |
| Ski Erg | 05:03 | 05:21 | 04:42 +00:21 | 05:16 +00:05 |
| Running 2 | 06:02 | 10:24 | 05:46 +00:16 | 09:58 +00:26 |
| Sled Push | 03:14 | 16:26 | 03:29 -00:15 | 15:44 +00:42 |
| Running 3 | 06:16 | 19:40 | 06:21 -00:05 | 19:13 +00:27 |
| Sled Pull | 07:34 | 25:56 | 06:03 +01:31 | 25:34 +00:22 |
| Running 4 | 06:42 | 33:30 | 06:20 +00:22 | 31:37 +01:53 |
| Burpees Broad Jump | 05:23 | 40:12 | 06:56 -01:33 | 37:57 +02:15 |
| Running 5 | 06:54 | 45:35 | 06:37 +00:17 | 44:53 +00:42 |
| Rowing | 06:18 | 52:29 | 05:13 +01:05 | 51:30 +00:59 |
| Running 6 | 06:27 | 58:47 | 06:24 +00:03 | 56:43 +02:04 |
| Farmers Carry | 02:28 | 01:05:14 | 02:35 -00:07 | 01:03:07 +02:07 |
| Running 7 | 07:42 | 01:07:42 | 06:24 +01:18 | 01:05:42 +02:00 |
| Sandbag Lunges | 05:56 | 01:15:24 | 06:29 -00:33 | 01:12:06 +03:18 |
| Running 8 | 08:06 | 01:21:20 | 07:37 +00:29 | 01:18:35 +02:45 |
| Wall Balls | 05:58 | 01:29:26 | 08:28 -02:30 | 01:26:12 +03:14 |
| Roxzone | 08:40 | 01:43:55 | 09:15 -00:35 | 01:43:55 |
Jan's total running time was 00:53:24, which was 05:10 slower than the average. This indicates that his running performance could use some improvement. However, it's worth noting that his best running lap was 00:05:21, which was only 00:20 slower than the average. This suggests that he has the potential to improve his running performance with the right training strategies.
To improve the Run Total segment, Jan needs to work on his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) into his training routine can help improve his overall fitness and endurance. Additionally, practicing quick transitions between exercises can help reduce the time spent in the roxzone.
For Running 7, Jan should focus on improving his running speed and endurance. Incorporating interval training, such as sprints and tempo runs, can help improve his speed. Long-distance runs can also help improve his endurance for this segment.
To improve the Rowing segment, Jan should focus on improving his rowing technique and overall strength. Incorporating exercises that target the muscles used in rowing, such as rows and deadlifts, can help improve his rowing performance. Additionally, practicing proper rowing technique, including maintaining a strong core and smooth stroke, can help improve efficiency.
The Sled Pull segment was another area where Jan lost time. To improve this segment, he should focus on improving his upper body strength and technique. Exercises such as sled pulls, farmer's walks, and pull-ups can help improve his upper body strength. Additionally, practicing proper sled pull technique, including using the legs and maintaining a strong core, can help improve efficiency.
For Running 8, Jan should focus on improving his running endurance and speed. Incorporating long-distance runs, interval training, and hill workouts can help improve his endurance and speed for this segment.
Jan should also focus on proper form and technique for each exercise to maximize efficiency and minimize time spent in the roxzone. Practicing the specific exercises and movements, such as burpee broad jumps and sandbag lunges, will help improve performance and reduce time lost during these segments.
Additionally, Jan should consider incorporating strength training exercises into his routine to improve overall strength and power. This will help him excel in the strength-focused segments of the race.
Overall, by implementing these training strategies and focusing on improving specific segments, Jan Hellwig can enhance his performance in future HYROX races and achieve better results.
| Similar Athletes | |||
|---|---|---|---|
| Kwak Jinhyuk | 2024 Incheon | 01:44:17 | |
| Gay Simon | 2022 Birmingham | 01:43:59 | |
| Chungue Joshua | 2024 Sydney | 01:43:54 | |
| House Trent | 2023 Sydney | 01:43:28 | |
| Hoch Benjamin | 2024 Nice | 01:44:23 | |
| Innes Stewart | 2022 London | 01:44:17 | |
| Lärz Christopher | 2022 Hamburg | 01:44:09 | |
| Winter Thorsten | 2019 Nürnberg | 01:43:33 | |
| Stevens Craig | 2024 Berlin | 01:44:19 | |
| Clarke Craig | 2024 Birmingham | 01:43:49 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Hellwig Jan
