Season 22/23 2022 Berlin (359) HYROX (279) Men (200) Wilken Jan

Wilken Jan Hyrox Result

Dive into this athlete’s performance at 2022 Berlin 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

GER GER Flag Men U24 #120015 01:21:30 5th in AG | Top 41.7% 68th | Top 34.0%
+00:36
41:23
Run Total
+00:05
05:10
Avg. Lap
-00:26
03:58
Best Lap
-00:07
34:19
Workout Total
-00:01
04:17
Avg. Workout
-00:26
05:54
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 Wilken Jan'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 Wilken Jan'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 Wilken Jan'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 Wilken Jan'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 04:10. Check the detail of the improvement plan below.

01:36 Potential Improvement 38.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:36 41:23 to 39:47 38.4%
Wall Balls 01:24 06:59 to 05:35 33.6%
Sled Push 00:31 03:02 to 02:31 12.4%
Sled Pull 00:18 04:37 to 04:19 7.2%
Farmers Carry 00:13 02:08 to 01:55 5.2%
Rowing 00:06 04:43 to 04:37 2.4%
Ski Erg 00:02 04:19 to 04:17 0.8%
Burpees Broad Jump 00:00 04:18 to 04:18 0.0%
Sandbag Lunges 00:00 04:13 to 04:13 0.0%

Splits Time

Wilken Jan Perfect Race
Splits Total Average Total
Running 1 03:58 00:00 04:27 -00:29 00:00 +00:00
Ski Erg 04:19 03:58 04:23 -00:04 04:27 -00:29
Running 2 05:03 08:17 04:46 +00:17 08:50 -00:33
Sled Push 03:02 13:20 02:46 +00:16 13:36 -00:16
Running 3 05:25 16:22 05:09 +00:16 16:22 +00:00
Sled Pull 04:37 21:47 04:39 -00:02 21:31 +00:16
Running 4 05:27 26:24 05:08 +00:19 26:10 +00:14
Burpees Broad Jump 04:18 31:51 04:57 -00:39 31:18 +00:33
Running 5 05:15 36:09 05:17 -00:02 36:15 -00:06
Rowing 04:43 41:24 04:43 +00:00 41:32 -00:08
Running 6 05:24 46:07 05:10 +00:14 46:15 -00:08
Farmers Carry 02:08 51:31 02:05 +00:03 51:25 +00:06
Running 7 05:01 53:39 05:08 -00:07 53:30 +00:09
Sandbag Lunges 04:13 58:40 04:49 -00:36 58:38 +00:02
Running 8 05:53 01:02:53 05:39 +00:14 01:03:27 -00:34
Wall Balls 06:59 01:08:46 06:04 +00:55 01:09:06 -00:20
Roxzone 05:54 01:21:30 06:20 -00:26 01:21:30
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Jan Wilken performed well in the HYROX race in Berlin, finishing with an overall rank of 68 out of 279 athletes, placing him in the top 24% of competitors. In his age group (U24), he ranked 5th out of 19 athletes, placing in the top 26%. His overall time was 01:21:30, with a total running time of 00:41:23, which was 01:53 slower than the average for his finish time.

Jan's best running lap was 00:03:58, which was 00:19 faster than the average. However, there were several segments where he lost time compared to the average, including Running 2, Running 3, Running 4, and Running 6. The segments with the most time lost were Run Total, Wall Balls, Running 2, Running 4, Running 6, and Running 3.

Segments to Improve


1. Run Total:
Jan lost significant time in the overall running section of the race. To improve this segment, he should focus on improving his overall fitness and running endurance. Incorporating interval training, hill sprints, and tempo runs into his training routine will help him build cardiovascular endurance and improve his running speed. Additionally, incorporating strength training exercises such as squats, lunges, and deadlifts will help improve his leg strength and running efficiency.

2. Wall Balls:
Jan lost considerable time in the Wall Balls segment. To improve his performance in this exercise, he should focus on improving his upper body and core strength. Incorporating exercises such as overhead presses, push-ups, and planks into his training routine will help him develop the necessary strength and stability for performing Wall Balls efficiently. Additionally, practicing proper form and technique, including maintaining a consistent rhythm and using the legs to generate power, will help him optimize his performance in this segment.

3. Running 2, Running 4, Running 6, and Running 3:
Jan lost time in these running segments compared to the average. To improve his running performance, he should focus on incorporating specific running drills and exercises into his training routine. Hill repeats, interval training, and tempo runs will help him improve his running speed and endurance. Additionally, working on his running form, including maintaining a tall posture, landing with a midfoot strike, and engaging his core and arms for efficient propulsion, will help him optimize his running performance.

Strategies


1. Pacing:
Jan should focus on maintaining a consistent pace throughout the race. Starting too fast can lead to fatigue and a decline in performance later on. By pacing himself and finding a sustainable rhythm, he can ensure a more efficient race performance.

2. Transitions:
Jan should work on improving his transition times between exercises. The Roxzone time was faster than average, indicating that he was efficient in transitioning between exercises. However, to further optimize his performance, he should practice smooth and quick transitions during his training sessions.

3. Mental Preparation:
Jan should focus on mental preparation before and during the race. Visualizing successful execution of each segment, maintaining a positive mindset, and staying focused on the task at hand will help him perform at his best.

In conclusion, Jan Wilken had a strong performance in the HYROX race in Berlin, placing in the top percentage of athletes in his category. To improve his overall performance, he should focus on improving his running endurance and speed, as well as his upper body and core strength. Incorporating specific training strategies and techniques, such as interval training, hill sprints, and strength exercises, will help him enhance his performance in the identified areas of improvement. Additionally, practicing proper form and technique, maintaining a consistent pace, and optimizing transition times will contribute to his success in future races.

Similar Athletes
Zaccaria Grant 2024 Glasgow 01:21:36
Stadter Patrick 2019 Karlsruhe 01:21:45
Sanz Díaz Luis Francisco 2023 Madrid 01:21:49
Clack David 2024 Vienna - European Championship 01:21:54
Zurutuza Mikel 2023 Madrid 01:21:12
Jidne Petter 2023 Stockholm 01:21:07
Charles Andrew 2024 Melbourne 01:21:45
Chan Irwin 2024 Malaga 01:21:52
Stewart Todd 2021 Dallas 01:21:34
Haug Ole 2024 Stockholm 01:21:13

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