Dive into this athlete’s performance at 2024 Singapore 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 557 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 Janisiw Roland's 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 Janisiw Roland 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 Janisiw Roland’s 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 Janisiw Roland'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 05:16. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 01:42 | 08:12 to 06:30 | 32.3% |
| Sandbag Lunges | 01:37 | 06:30 to 04:53 | 30.7% |
| Run Total | 00:59 | 39:44 to 38:45 | 18.7% |
| Sled Pull | 00:21 | 06:18 to 05:57 | 6.6% |
| Ski Erg | 00:17 | 04:28 to 04:11 | 5.4% |
| Burpees Broad Jump | 00:10 | 04:23 to 04:13 | 3.2% |
| Farmers Carry | 00:10 | 02:20 to 02:10 | 3.2% |
| Sled Push | 00:00 | 02:47 to 02:47 | 0.0% |
| Rowing | 00:00 | 04:26 to 04:26 | 0.0% |
| Janisiw Roland | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:48 | 00:00 | 04:14 -00:26 | 00:00 +00:00 |
| Ski Erg | 04:28 | 03:48 | 04:22 +00:06 | 04:14 -00:26 |
| Running 2 | 04:32 | 08:16 | 04:35 -00:03 | 08:36 -00:20 |
| Sled Push | 02:47 | 12:48 | 03:42 -00:55 | 13:11 -00:23 |
| Running 3 | 04:52 | 15:35 | 05:00 -00:08 | 16:53 -01:18 |
| Sled Pull | 06:18 | 20:27 | 06:25 -00:07 | 21:53 -01:26 |
| Running 4 | 05:03 | 26:45 | 05:00 +00:03 | 28:18 -01:33 |
| Burpees Broad Jump | 04:23 | 31:48 | 04:26 -00:03 | 33:18 -01:30 |
| Running 5 | 04:59 | 36:11 | 05:06 -00:07 | 37:44 -01:33 |
| Rowing | 04:26 | 41:10 | 04:33 -00:07 | 42:50 -01:40 |
| Running 6 | 04:58 | 45:36 | 05:01 -00:03 | 47:23 -01:47 |
| Farmers Carry | 02:20 | 50:34 | 02:17 +00:03 | 52:24 -01:50 |
| Running 7 | 05:22 | 52:54 | 05:04 +00:18 | 54:41 -01:47 |
| Sandbag Lunges | 06:30 | 58:16 | 05:06 +01:24 | 59:45 -01:29 |
| Running 8 | 06:15 | 01:04:46 | 05:37 +00:38 | 01:04:51 -00:05 |
| Wall Balls | 08:12 | 01:11:01 | 06:53 +01:19 | 01:10:28 +00:33 |
| Roxzone | 04:11 | 01:23:14 | 05:53 -01:42 | 01:23:14 |
Roland Janisiw demonstrated a commendable performance in the 2024 Singapore Hyrox race, finishing 39th overall and 3rd in his age group, placing him in the top 21% of all competitors and top 23% within his category. He completed the race in 01:23:14, showcasing a balanced profile with a slight edge in running, as evidenced by his total running time of 00:39:44, which was 00:03 faster than average. Roland's initial pacing was strong, particularly in the first four running segments, indicating a tendency to start fast. However, his performance dipped in later running segments, suggesting a need to manage energy distribution throughout the race. His running prowess is complemented by solid strength elements, but there's room for improvement in specific strength-oriented segments.
Roland was 01:18 slower than average in this segment. To enhance performance, focus on refining technique and increasing muscular endurance. Exercises such as weighted squats, thrusters, and overhead presses can strengthen the necessary muscle groups. Incorporating EMOM (Every Minute on the Minute) workouts with wall balls can improve stamina and efficiency.
This segment was 01:26 slower than average. Improving leg strength and balance is crucial. Implement step-ups, Bulgarian split squats, and static lunges with increasing sandbag weight. Practicing lunges under fatigue, post-running drills, will simulate race conditions and improve compromised running scenarios.
Running 7 was 00:16 slower, and Running 8 was 00:35 slower than average. Focus on developing better pacing strategies and endurance training. Incorporate interval training and long, slow distance runs to build aerobic capacity. Practicing negative splits during training runs can help manage energy distribution effectively.
Roland was 00:11 slower than average. Work on improving upper body strength and technique. Implement exercises like pull-ups, seated rows, and lat pull-downs. Ski erg intervals and technique drills focusing on reducing drag factor can enhance efficiency.
Consider adopting a more conservative start to maintain energy for later segments. Implementing a negative split strategy in training could help improve energy distribution throughout the race.
Although the Roxzone time was significantly faster than average, maintaining focus and minimizing unnecessary rest in transition zones can further enhance overall performance.
Practice running immediately after strength exercises during training sessions to simulate race conditions. This will help improve running efficiency post strength segments, particularly after demanding exercises like sandbag lunges and wall balls.
| Similar Athletes | |||
|---|---|---|---|
| Murphy Michael | 2024 Fort Lauderdale | 01:22:51 | |
| Langendorf Christopher | 2022 Frankfurt | 01:22:48 | |
| Mohr Henning | 2022 Frankfurt | 01:22:51 | |
| Hessner Emil | 2024 Copenhagen | 01:23:08 | |
| Oliver Neale | 2023 Manchester | 01:23:03 | |
| Arbelo LĂłpez Evelio | 2024 Turin | 01:23:12 | |
| Emmert Daniel | 2020 Hannover | 01:22:46 | |
| Zywietz Eike | 2022 Essen | 01:23:26 | |
| Overney Rob | 2024 Manchester | 01:22:56 | |
| Gilbert Oliver | 2023 Manchester | 01:23:06 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Incheon | 01:22:40 | |
| 2024 Hong Kong | 01:13:49 | |
| 2023 Dubai | 01:27:27 | |
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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