Sztanski Ryan Hyrox Result

Dive into this athlete’s performance at 2023 Melbourne 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

AUS AUS Flag Men 35-39 #142026 01:21:01 35th in AG | Top 30.4% 170th | Top 31.7%
+01:20
41:56
Run Total
+00:11
05:15
Avg. Lap
+00:15
04:38
Best Lap
-00:47
33:25
Workout Total
-00:06
04:10
Avg. Workout
-00:32
05:44
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 Sztanski Ryan'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 Sztanski Ryan'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 Sztanski Ryan'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 Sztanski Ryan'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 05:02. Check the detail of the improvement plan below.

02:30 Potential Improvement 49.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:30 41:56 to 39:26 49.7%
Burpees Broad Jump 01:16 05:46 to 04:30 25.2%
Farmers Carry 00:36 02:30 to 01:54 11.9%
Sandbag Lunges 00:31 04:57 to 04:26 10.3%
Ski Erg 00:09 04:25 to 04:16 3.0%
Sled Push 00:00 02:12 to 02:12 0.0%
Sled Pull 00:00 03:34 to 03:34 0.0%
Rowing 00:00 04:36 to 04:36 0.0%
Wall Balls 00:00 05:25 to 05:25 0.0%

Splits Time

Sztanski Ryan Perfect Race
Splits Total Average Total
Running 1 04:38 00:00 04:24 +00:14 00:00 +00:00
Ski Erg 04:25 04:38 04:22 +00:03 04:24 +00:14
Running 2 05:46 09:03 04:45 +01:01 08:46 +00:17
Sled Push 02:12 14:49 02:44 -00:32 13:31 +01:18
Running 3 05:04 17:01 05:08 -00:04 16:15 +00:46
Sled Pull 03:34 22:05 04:37 -01:03 21:23 +00:42
Running 4 05:08 25:39 05:07 +00:01 26:00 -00:21
Burpees Broad Jump 05:46 30:47 04:57 +00:49 31:07 -00:20
Running 5 05:02 36:33 05:16 -00:14 36:04 +00:29
Rowing 04:36 41:35 04:41 -00:05 41:20 +00:15
Running 6 05:04 46:11 05:09 -00:05 46:01 +00:10
Farmers Carry 02:30 51:15 02:04 +00:26 51:10 +00:05
Running 7 04:55 53:45 05:07 -00:12 53:14 +00:31
Sandbag Lunges 04:57 58:40 04:46 +00:11 58:21 +00:19
Running 8 06:23 01:03:37 05:37 +00:46 01:03:07 +00:30
Wall Balls 05:25 01:10:00 06:01 -00:36 01:08:44 +01:16
Roxzone 05:44 01:21:01 06:16 -00:32 01:21:01
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Ryan Sztanski performed well in the HYROX race in Melbourne, finishing with an overall rank of 170, which places him in the top 22% of 767 athletes. In his age group (35-39), he also achieved a top 22% rank out of 157 athletes. His total race time was 01:21:01, with a total running time of 00:41:56, which is 02:41 slower than the average.

Based on the splits analysis, Ryan's best running lap was 00:04:38. His running performance varied throughout the race, with some segments being slower than average and others faster. Notably, his running segment 2 was 01:02 slower than average, while running segment 3 was 00:07 faster than average.

Segments to Improve


1. Run Total:
The total running time was 02:41 slower than average. To improve this segment, Ryan should focus on improving his overall fitness and his transition time between exercises. Incorporating interval training and speed work into his training routine can enhance his running speed and endurance. Additionally, practicing quick and efficient transitions between exercises can help reduce the time spent in the roxzone.

2. Burpees Broad Jump:
Ryan's time for this segment was 01:11 slower than average. To improve performance in this exercise, he should focus on building strength and power in his lower body. Exercises such as squats, lunges, and plyometric drills can help improve explosive power and agility. Incorporating burpee variations into his training routine will also help improve his efficiency and speed in completing this exercise.

3. Running 2 and Running 8:
Ryan's times for these running segments were slower than average. To improve his running performance, he should focus on building endurance and increasing his running speed. Incorporating longer distance runs and interval training into his routine can help improve his overall running fitness. Additionally, working on running technique and form can help optimize his efficiency and speed.

4. Farmers Carry:
Ryan's time for this segment was 00:23 slower than average. To improve performance in the Farmers Carry, he should focus on building grip strength and overall upper body strength. Exercises such as deadlifts, rows, and farmer's carry variations can help strengthen the muscles involved in this exercise. Practicing grip strength exercises, such as hanging from a bar or using grip trainers, can also help improve performance.

5. Sandbag Lunges:
Ryan's time for this segment was 00:15 slower than average. To improve performance in the Sandbag Lunges, he should focus on building strength and stability in his lower body. Exercises such as lunges, squats, and step-ups can help strengthen the muscles involved in this exercise. Incorporating balance and stability exercises, such as single-leg exercises and core strengthening exercises, can also help improve performance in this segment.

Strategies


- Pacing: Based on the splits analysis, it is important for Ryan to focus on maintaining a consistent pace throughout the race. He should avoid starting too fast and burning out early, as this can affect his overall performance. It may be beneficial for him to practice pacing strategies during training, such as negative splits or even pacing, to optimize his endurance and performance.

- Transitions: To improve the overall race time, Ryan should focus on improving his transition time between exercises. Practicing quick and efficient transitions during training can help reduce the time spent in the roxzone and ultimately improve his overall race performance.

- Strength Training: Based on the analysis, it appears that Ryan may benefit from focusing more on strength training to improve his overall performance. Incorporating regular strength training sessions into his training routine, with a focus on exercises that target the muscles used in the race segments where he lost the most time, can help improve his overall strength and performance.

- Running Training: While Ryan's total running time was slower than average, it is important for him to continue incorporating running training into his routine. This can include longer distance runs, interval training, and hill sprints to improve his overall running fitness and speed.

Overall, by focusing on improving his overall fitness, optimizing transitions, and targeting specific areas of improvement through targeted training strategies, Ryan can enhance his performance in future HYROX races.

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 Men
Similar Athletes
Eijssen Max 2024 Maastricht 01:20:47
Johansson Jonathan 2024 Stockholm 01:20:42
Orlandi Leonardo 2024 Melbourne 01:20:54
Ryan Jay 2024 Manchester 01:20:41
Clafferty Daniel 2024 Glasgow 01:21:20
Gibson Martin 2024 Glasgow 01:21:22
Stewart Louis 2024 Birmingham 01:20:32
Luck George 2024 London 01:20:44
Cuddy James 2024 Paris 01:20:34
Nixon Nathaniel 2024 Birmingham 01:20:53

Measure Your Performance Against Top Athletes

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2024 Melbourne 01:20:10

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