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 3 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 02:12. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 01:08 (From 04:35 to 03:27) | 51.5% |
| Sled Push | 00:43 (From 02:19 to 01:36) | 32.6% |
| Rowing | 00:12 (From 04:49 to 04:37) | 9.1% |
| Ski Erg | 00:07 (From 04:31 to 04:24) | 5.3% |
| Farmers Carry | 00:02 (From 01:33 to 01:31) | 1.5% |
| BBJ | 00:00 (From 03:18 to 03:18) | 0.0% |
| Sandbag Lunges | 00:00 (From 02:23 to 02:23) | 0.0% |
| Wall Balls | 00:00 (From 02:24 to 02:24) | 0.0% |
| Run Total | 00:00 (From 29:25 to 29:25) | 0.0% |
| Jana Sussmann | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:28 | 00:00 | 03:14 +00:14 | 00:00 +00:00 |
| Ski Erg | 04:31 | 03:28 | 04:20 +00:11 | 03:14 +00:14 |
| Running 2 | 03:34 | 07:59 | 03:46 -00:12 | 07:34 +00:25 |
| Sled Push | 02:19 | 11:33 | 01:45 +00:34 | 11:20 +00:13 |
| Running 3 | 03:42 | 13:52 | 03:51 -00:09 | 13:05 +00:47 |
| Sled Pull | 04:35 | 17:34 | 03:04 +01:31 | 16:56 +00:38 |
| Running 4 | 03:34 | 22:09 | 03:52 -00:18 | 20:00 +02:09 |
| Burpees Broad Jump | 03:18 | 25:43 | 03:22 -00:04 | 23:52 +01:51 |
| Running 5 | 03:43 | 29:01 | 03:55 -00:12 | 27:14 +01:47 |
| Rowing | 04:49 | 32:44 | 04:30 +00:19 | 31:09 +01:35 |
| Running 6 | 03:48 | 37:33 | 03:57 -00:09 | 35:39 +01:54 |
| Farmers Carry | 01:33 | 41:21 | 01:46 -00:13 | 39:36 +01:45 |
| Running 7 | 03:37 | 42:54 | 03:54 -00:17 | 41:22 +01:32 |
| Sandbag Lunges | 02:23 | 46:31 | 03:00 -00:37 | 45:16 +01:15 |
| Running 8 | 04:03 | 48:54 | 04:20 -00:17 | 48:16 +00:38 |
| Wall Balls | 02:24 | 52:57 | 03:03 -00:39 | 52:36 +00:21 |
| Roxzone | 04:18 | 59:32 | 03:53 +00:25 | 59:32 |
Sussmann's total running time of 00:29:25 was particularly noteworthy, as it was 01:43 faster than the average time. This suggests that she has a strong running profile and should continue to focus on developing her running abilities. Her best running lap was completed in an impressive time of 00:03:28.
To improve in the Sled Pull, Sussmann should focus on increasing her strength in the pulling motion. Incorporating exercises such as deadlifts, bent-over rows, and lat pulldowns into her training routine can help develop the necessary muscles. Additionally, practicing proper technique and finding an efficient pulling rhythm will also contribute to better performance in this segment.
The Roxzone segment was slower than average, indicating that Sussmann may have taken more time to transition between exercises. To improve in this area, she should work on improving her overall fitness and specifically focus on reducing transition time. Incorporating circuit training into her workouts, with an emphasis on quick transitions and maintaining high intensity, can help enhance her performance in the Roxzone.
In Running 1, Sussmann was 00:22 slower than the average time. To improve her speed in running, she can incorporate interval training into her routine. This can involve alternating between periods of high-intensity sprints and active recovery. Additionally, focusing on improving her running technique and efficiency, such as maintaining a proper stride and posture, can contribute to faster running times.
The Best Lap segment is an opportunity for Sussmann to push herself further. She should incorporate speed training drills, such as sprint repeats and tempo runs, into her training routine. These exercises will help her develop her anaerobic capacity and improve her overall running performance.
In the Rowing and Ski Erg segments, Sussmann was slightly slower than the average time. To improve in these areas, she should focus on building her cardiovascular endurance and muscular strength. Incorporating rowing and skiing exercises into her training routine can help improve her technique and increase her overall performance in these segments.
The Burpees Broad Jump segment also showed room for improvement, with Sussmann being 00:16 slower than the average time. She should focus on strengthening her upper body and core muscles, as well as improving her explosiveness. Incorporating exercises such as push-ups, planks, and plyometric jumps into her training routine can help enhance her performance in this segment.
By implementing these strategies and focusing on improving the identified areas, Sussmann can continue to excel in future Hyrox races and further enhance her performance as a fitness athlete.
| Similar Athletes | |||
|---|---|---|---|
| Sophia Kaiser | 2022 Karlsruhe | 59:33 | |
| Katherine Fahsbender | 2025 Washington D.C. Open North American Championships | 59:50 | |
| Lucy Davis | 2024 Manchester | 59:03 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Jana Sussmann
