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.
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 04:12. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Push | 01:27 (From 04:17 to 02:50) | 34.5% |
| Run Total | 00:57 (From 43:47 to 42:50) | 22.6% |
| Wall Balls | 00:45 (From 07:07 to 06:22) | 17.9% |
| Sled Pull | 00:27 (From 05:18 to 04:51) | 10.7% |
| Rowing | 00:15 (From 05:03 to 04:48) | 6.0% |
| Farmers Carry | 00:12 (From 02:19 to 02:07) | 4.8% |
| Ski Erg | 00:09 (From 04:35 to 04:26) | 3.6% |
| BBJ | 00:00 (From 05:09 to 05:09) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:30 to 04:30) | 0.0% |
| Senff John | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:44 | 00:00 | 04:44 +00:00 | 00:00 +00:00 |
| Ski Erg | 04:35 | 04:44 | 04:29 +00:06 | 04:44 +00:00 |
| Running 2 | 04:42 | 09:19 | 05:06 -00:24 | 09:13 +00:06 |
| Sled Push | 04:17 | 14:01 | 03:00 +01:17 | 14:19 -00:18 |
| Running 3 | 05:16 | 18:18 | 05:32 -00:16 | 17:19 +00:59 |
| Sled Pull | 05:18 | 23:34 | 05:07 +00:11 | 22:51 +00:43 |
| Running 4 | 05:10 | 28:52 | 05:32 -00:22 | 27:58 +00:54 |
| Burpees Broad Jump | 05:09 | 34:02 | 05:38 -00:29 | 33:30 +00:32 |
| Running 5 | 05:39 | 39:11 | 05:42 -00:03 | 39:08 +00:03 |
| Rowing | 05:03 | 44:50 | 04:53 +00:10 | 44:50 +00:00 |
| Running 6 | 05:08 | 49:53 | 05:34 -00:26 | 49:43 +00:10 |
| Farmers Carry | 02:19 | 55:01 | 02:15 +00:04 | 55:17 -00:16 |
| Running 7 | 05:06 | 57:20 | 05:32 -00:26 | 57:32 -00:12 |
| Sandbag Lunges | 04:30 | 01:02:26 | 05:21 -00:51 | 01:03:04 -00:38 |
| Running 8 | 08:06 | 01:06:56 | 06:13 +01:53 | 01:08:25 -01:29 |
| Wall Balls | 07:07 | 01:15:02 | 06:48 +00:19 | 01:14:38 +00:24 |
| Roxzone | 06:34 | 01:28:35 | 07:09 -00:35 | 01:28:35 |
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.
- 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 | |||
|---|---|---|---|
| Vermeulen Twan | 2023 Maastricht European Championships | 01:29:05 | |
| Horstmann Daniel | 2024 Hamburg | 01:28:49 | |
| Robertson James | 2024 Birmingham | 01:28:59 | |
| Alba Valmorisco Marcos | 2024 Madrid | 01:28:27 | |
| Gridley Ben | 2023 London | 01:28:12 | |
| Schulze Jörn | 2018 Essen | 01:28:39 | |
| French Simon | 2022 Manchester | 01:28:05 | |
| Fries Christian | 2018 Essen | 01:28:40 | |
| Engbersen Wanja | 2023 Rotterdam | 01:28:13 | |
| Park Stephen | 2024 Anaheim | 01:28:22 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Senff John
