Erben Jan
Hyrox Result
Dive into this athlete’s performance at 2024 Milan 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
457 similar athletes.
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 Pro 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 457 athletes with similar finish time in Hyrox Pro 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 457 athletes with similar finish time in Hyrox Pro Men
Pacing Quality
This section showcases the entire Erben 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 Erben 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 457 athletes with similar finish time in Hyrox Pro 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 Erben 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 Pro 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 Erben 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
04:39.
Check the detail of the improvement plan below.
02:03
Potential Improvement
44.1%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Jan Erben delivered a strong performance in the 2024 Milan Hyrox race, securing an overall rank of 26th out of 274 athletes, placing him in the top 9%. Notably, he ranked 8th in his age group (35-39), highlighting his competitive edge. Jan's total running time of 31:35 was significantly faster than the average by 2:37, indicating a strong runner profile. This suggests that Jan excels in running compared to strength-based exercises. His fastest running lap was an impressive 3:20. However, Jan's first running segment was slower, suggesting a possible conservative start before picking up pace effectively in subsequent runs.
Segments to Improve
- Wall Balls: Jan was 1:23 slower than average and ranks low in the 91st percentile. To improve:
- Form Correction: Focus on maintaining a consistent rhythm and proper squat depth to maximize efficiency.
- Training Drills: Incorporate wall ball sets with progressive overload, aiming for sets of 20-30 reps with increasing weight.
- Strength Training: Include squats and overhead presses to build the necessary power and endurance.
- Roxzone: Jan was 1:02 slower than average. To improve transitions:
- Transition Drills: Practice quick gear changes and setup time for each station to minimize downtime.
- Overall Fitness: Engage in high-intensity interval training (HIIT) to improve cardiovascular fitness and reduce recovery time.
- Sled Pull: Jan was 0:38 slower than average. To improve:
- Technique Focus: Work on pulling with the legs by leaning back and using a strong hip drive.
- Specific Exercises: Incorporate sled drags and pulls in training, gradually increasing resistance.
- Sandbag Lunges: Jan was 0:18 slower than average. To improve:
- Form Correction: Focus on maintaining an upright torso and ensuring full leg extension.
- Strength Training: Include lunges and step-ups in workouts to build leg endurance and stability.
Race Strategies
- Pacing Strategy: Consider starting at a slightly more aggressive pace to prevent falling behind early in the race, while ensuring energy is conserved for later stages.
- Energy Management: Focus on maintaining steady breathing and energy levels, especially during transitions and strength exercises, to avoid excessive fatigue.
- Transition Optimization: Work on pre-race visualization of transitions to mentally prepare for quick and efficient movement between exercises.
- Compromised Running: Practice running immediately after completing strength exercises in training to simulate race conditions and improve transition effectiveness.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Pro Men
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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