Dive into this athlete’s performance at 2023 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 768 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 the 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 you 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 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 his 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 performance we identified a possible improvement of 08:27. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 06:01 (From 10:52 to 04:51) | 71.2% |
| Sled Push | 01:13 (From 04:10 to 02:57) | 14.4% |
| Farmers Carry | 00:36 (From 02:24 to 01:48) | 7.1% |
| Wall Balls | 00:28 (From 05:50 to 05:22) | 5.5% |
| Rowing | 00:09 (From 04:28 to 04:19) | 1.8% |
| Ski Erg | 00:00 (From 03:54 to 03:54) | 0.0% |
| BBJ | 00:00 (From 02:43 to 02:43) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:08 to 04:08) | 0.0% |
| Run Total | 00:00 (From 30:13 to 30:13) | 0.0% |
| Jan Nicholas Bauer | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:19 | 00:00 | 03:51 -00:32 | 00:00 +00:00 |
| Ski Erg | 03:54 | 03:19 | 04:05 -00:11 | 03:51 -00:32 |
| Running 2 | 03:32 | 07:13 | 04:09 -00:37 | 07:56 -00:43 |
| Sled Push | 04:10 | 10:45 | 03:17 +00:53 | 12:05 -01:20 |
| Running 3 | 03:54 | 14:55 | 04:29 -00:35 | 15:22 -00:27 |
| Sled Pull | 10:52 | 18:49 | 05:21 +05:31 | 19:51 -01:02 |
| Running 4 | 03:46 | 29:41 | 04:31 -00:45 | 25:12 +04:29 |
| Burpees Broad Jump | 02:43 | 33:27 | 03:53 -01:10 | 29:43 +03:44 |
| Running 5 | 03:54 | 36:10 | 04:35 -00:41 | 33:36 +02:34 |
| Rowing | 04:28 | 40:04 | 04:23 +00:05 | 38:11 +01:53 |
| Running 6 | 03:52 | 44:32 | 04:32 -00:40 | 42:34 +01:58 |
| Farmers Carry | 02:24 | 48:24 | 01:59 +00:25 | 47:06 +01:18 |
| Running 7 | 03:46 | 50:48 | 04:35 -00:49 | 49:05 +01:43 |
| Sandbag Lunges | 04:08 | 54:34 | 04:30 -00:22 | 53:40 +00:54 |
| Running 8 | 04:15 | 58:42 | 04:57 -00:42 | 58:10 +00:32 |
| Wall Balls | 05:50 | 01:02:57 | 05:56 -00:06 | 01:03:07 -00:10 |
| Roxzone | 05:37 | 01:14:15 | 05:12 +00:25 | 01:14:15 |
Jan's best running lap was 00:03:19, which was 00:40 faster than the average. This indicates that he has good running speed and efficiency.
To improve in the Sled Pull, Jan should focus on increasing his strength and power. Exercises such as deadlifts, squats, and kettlebell swings can help him develop the necessary strength for this segment. Additionally, practicing proper sled pulling technique, including using his legs and hips to generate power, will also be beneficial.
In the Sled Push segment, Jan should work on improving his overall fitness and transition time. This can be achieved through interval training, such as HIIT workouts, which will improve his cardiovascular endurance and help him maintain a faster pace during the race.
To reduce the time spent in the Roxzone, Jan should focus on improving his overall fitness and transition time. This can be achieved through a combination of cardiovascular exercises, such as running or cycling, and practicing efficient transitions between exercises.
For the Farmers Carry segment, Jan should focus on improving his grip strength and overall upper body strength. Exercises such as farmer's walks, dead hangs, and pull-ups can help him develop the necessary strength for this segment.
In the Wall Balls segment, Jan should work on improving his lower body strength and explosiveness. Exercises such as squats, lunges, and box jumps can help him develop the necessary strength and power for this segment.
Jan should also pay attention to his transitions between exercises to minimize time lost in the Roxzone. Practicing efficient transitions in training will help him execute them smoothly during the race.
Additionally, Jan should consider incorporating specific training sessions that mimic the demands of the Hyrox race. This can include circuit training workouts that combine running with strength exercises, as well as practicing the specific movements required in each segment.
Overall, Jan should continue to focus on improving his overall fitness, strength, and endurance to enhance his performance in future Hyrox races. By targeting the specific areas of improvement highlighted in this feedback report and implementing the suggested training strategies and techniques, Jan can continue to excel in his athletic pursuits.
| Similar Athletes | |||
|---|---|---|---|
| Matty White | 2024 Perth | 01:14:14 | |
| 龙龙 赵 | 2025 Shanghai | 01:14:30 | |
| Elliot Hibell | 2025 London | 01:14:00 | |
| Daniel Ares Villalobos | 2022 Madrid | 01:14:20 | |
| Harun Mehanovic | 2025 Karlsruhe | 01:13:54 | |
| Markus Bartsch | 2024 Frankfurt | 01:14:28 | |
| Dylan Miraglia | 2019 Miami | 01:14:36 | |
| Aleksander Jørgensen | 2022 München | 01:14:35 | |
| Oscar Adrian Melheim | 2022 Las Vegas | 01:14:40 | |
| Brian Comyns | 2024 Dublin | 01:14:24 | |
| Other Results from this athlete | ||
|---|---|---|
| 2025 Berlin Jan Nicholas Bauer, Dominic Molzahn | 53:52 | |
| 2025 Berlin Jan Nicholas Bauer, Dominic Molzahn | 53:52 | |
| 2025 Barcelona Jan Nicholas Bauer | 01:15:58 | |
| 2025 Karlsruhe Jan Nicholas Bauer | 01:00:12 | |
| 2025 Karlsruhe Jan Nicholas Bauer, Patrick Westermann | 57:11 | |
| 2024 Frankfurt Jan Nicholas Bauer | 01:01:01 | |
| 2024 Nice Jan Nicholas Bauer | 01:14:57 | |
| 2024 Nice Fritz Grobien, Jan Nicholas Bauer | 59:05 | |
| 2024 Malaga Jan Nicholas Bauer | 58:48 | |
| 2024 Köln Fritz Grobien, Jan Nicholas Bauer | 54:40 | |
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Jan Nicholas Bauer
