Dive into this athlete’s performance at 2018 Hamburg 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 973 similar athletes.
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.
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.
This section showcases the entire Süßmilch 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 Süßmilch Jan's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Süßmilch 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.
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 Süßmilch 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 06:08. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 04:03 | 12:25 to 08:22 | 66.0% |
| Sandbag Lunges | 01:57 | 08:21 to 06:24 | 31.8% |
| Sled Pull | 00:08 | 06:15 to 06:07 | 2.2% |
| Ski Erg | 00:00 | 04:22 to 04:22 | 0.0% |
| Sled Push | 00:00 | 03:18 to 03:18 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:57 to 04:57 | 0.0% |
| Rowing | 00:00 | 04:45 to 04:45 | 0.0% |
| Farmers Carry | 00:00 | 02:06 to 02:06 | 0.0% |
| Run Total | 00:00 | 49:14 to 49:14 | 0.0% |
| Süßmilch Jan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:48 | 00:00 | 05:16 -01:28 | 00:00 +00:00 |
| Ski Erg | 04:22 | 03:48 | 04:43 -00:21 | 05:16 -01:28 |
| Running 2 | 06:00 | 08:10 | 05:47 +00:13 | 09:59 -01:49 |
| Sled Push | 03:18 | 14:10 | 03:38 -00:20 | 15:46 -01:36 |
| Running 3 | 06:40 | 17:28 | 06:25 +00:15 | 19:24 -01:56 |
| Sled Pull | 06:15 | 24:08 | 06:16 -00:01 | 25:49 -01:41 |
| Running 4 | 06:20 | 30:23 | 06:25 -00:05 | 32:05 -01:42 |
| Burpees Broad Jump | 04:57 | 36:43 | 07:04 -02:07 | 38:30 -01:47 |
| Running 5 | 06:21 | 41:40 | 06:41 -00:20 | 45:34 -03:54 |
| Rowing | 04:45 | 48:01 | 05:14 -00:29 | 52:15 -04:14 |
| Running 6 | 06:07 | 52:46 | 06:30 -00:23 | 57:29 -04:43 |
| Farmers Carry | 02:06 | 58:53 | 02:37 -00:31 | 01:03:59 -05:06 |
| Running 7 | 06:19 | 01:00:59 | 06:29 -00:10 | 01:06:36 -05:37 |
| Sandbag Lunges | 08:21 | 01:07:18 | 06:36 +01:45 | 01:13:05 -05:47 |
| Running 8 | 07:43 | 01:15:39 | 07:45 -00:02 | 01:19:41 -04:02 |
| Wall Balls | 12:25 | 01:23:22 | 08:38 +03:47 | 01:27:26 -04:04 |
| Roxzone | 09:33 | 01:45:20 | 09:16 +00:17 | 01:45:20 |
To improve performance in these segments, Jan should focus on specific training strategies and techniques:
1. Wall Balls: Jan lost 3 minutes and 49 seconds compared to the average in this segment. To improve, he should work on his upper body strength and endurance. Specific exercises to incorporate into his training routine include weighted squats, shoulder presses, and medicine ball throws. Form corrections should also be addressed to optimize efficiency and reduce wasted energy.
2. Sandbag Lunges: Jan was 1 minute and 52 seconds slower than the average in this segment. To improve, he should focus on building lower body strength and stability. Exercises such as walking lunges, split squats, and Bulgarian split squats can help improve his performance. Additionally, incorporating core strengthening exercises like planks and Russian twists can enhance stability during the lunges.
3. Running 2: Jan was 19 seconds slower than the average in this running segment. To improve his running speed and endurance, he should incorporate interval training into his routine. High-intensity interval training (HIIT) workouts, such as sprints or hill repeats, can help improve his running performance. Additionally, focusing on improving his running form and efficiency can also contribute to faster times.
4. Roxzone: Jan spent 15 seconds more than the average in the roxzone. To improve this segment, Jan should work on improving his overall fitness and transition time. Incorporating circuit training and plyometric exercises can help improve his overall fitness level and reduce the time spent in the transition zones.
5. Running 3: Jan was 14 seconds slower than the average in this running segment. To improve his running speed and endurance, he should focus on increasing his cardiovascular fitness. Long-distance runs, tempo runs, and fartlek training can help improve his running performance in this segment.
By implementing these strategies and incorporating the suggested training techniques and exercises, Jan Süßmilch can enhance his performance in specific segments and improve his overall race performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Henien Martin | 2022 Amsterdam | 01:45:07 | |
| Maasdam Mark | 2024 Rotterdam | 01:44:57 | |
| Mullinar Tim | 2023 Birmingham | 01:44:58 | |
| Krejci Scott | 2023 Dallas | 01:45:25 | |
| Spigner Josh | 2024 Fort Lauderdale | 01:45:23 | |
| Dubois Franck | 2024 Bordeaux | 01:45:09 | |
| Casey Tyler | 2024 Anaheim | 01:44:53 | |
| Yin Barry | 2023 London | 01:45:03 | |
| Capalad Oliver | 2024 Singapore | 01:45:22 | |
| Kiesling Anton | 2024 Vienna - European Championship | 01:44:58 | |
| Other Results from this athlete | ||
|---|---|---|
| 2020 Hannover | 01:28:09 | |
| 2019 Hamburg | 01:26:37 | |
| 2023 Hamburg | 01:35:16 | |
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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