John Semau Hyrox Result

Dive into this athlete’s performance at 2025 Auckland 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 6 similar athletes.

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Performance Highlights

— John Semau Men 03:07:35 125th in AG | Top 14.8% 848th | Top 99.3%
+10:46
01:38:08
Run Total
+01:00
12:16
Avg. Lap
+01:11
09:27
Best Lap
-07:23
01:10:11
Workout Total
-00:55
08:46
Avg. Workout
-00:45
19:08
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

Run, Baby, Run!

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!

Based on 6 athletes with similar finish time in Hyrox Men

Station Showdown

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.

Based on 6 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

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.

Based on 6 athletes with similar finish time in Hyrox Men

Expected Finish Time

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.

Spread of Splits Time

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.

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 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 55:07. Check the detail of the improvement plan below.

38:36 Potential Improvement 70.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Run Total 38:36 (From 01:38:08 to 59:32) 70.0%
BBJ 07:33 (From 16:41 to 09:08) 13.7%
Sandbag Lunges 04:28 (From 12:54 to 08:26) 8.1%
Wall Balls 01:44 (From 12:59 to 11:15) 3.1%
Farmers Carry 01:32 (From 04:52 to 03:20) 2.8%
Rowing 00:55 (From 06:38 to 05:43) 1.7%
Sled Pull 00:19 (From 08:12 to 07:53) 0.6%
Ski Erg 00:00 (From 04:57 to 04:57) 0.0%
Sled Push 00:00 (From 02:58 to 02:58) 0.0%

Splits Time

John Semau Perfect Race
Splits Total Average Total
Running 1 09:27 00:00 08:03 +01:24 00:00 +00:00
Ski Erg 04:57 09:27 05:33 -00:36 08:03 +01:24
Running 2 09:45 14:24 08:32 +01:13 13:36 +00:48
Sled Push 02:58 24:09 07:08 -04:10 22:08 +02:01
Running 3 11:59 27:07 10:06 +01:53 29:16 -02:09
Sled Pull 08:12 39:06 10:52 -02:40 39:22 -00:16
Running 4 13:01 47:18 10:35 +02:26 50:14 -02:56
Burpees Broad Jump 16:41 01:00:19 14:15 +02:26 01:00:49 -00:30
Running 5 12:19 01:17:00 13:34 -01:15 01:15:04 +01:56
Rowing 06:38 01:29:19 06:32 +00:06 01:28:38 +00:41
Running 6 12:39 01:35:57 12:08 +00:31 01:35:10 +00:47
Farmers Carry 04:52 01:48:36 04:35 +00:17 01:47:18 +01:18
Running 7 13:13 01:53:28 10:36 +02:37 01:51:53 +01:35
Sandbag Lunges 12:54 02:06:41 12:44 +00:10 02:02:29 +04:12
Running 8 15:45 02:19:35 16:34 -00:49 02:15:13 +04:22
Wall Balls 12:59 02:35:20 15:55 -02:56 02:31:47 +03:33
Roxzone 19:08 03:07:35 19:53 -00:45 03:07:35
Based on 6 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Semau, first off, kudos on pushing through a challenging race in the 40-44 age group! Finishing 125th out of 216 is a solid effort, placing you in the top 57%. Your overall time of 03:07:35 shows you’ve got the heart for this sport. Now, let’s dive into the details. Your pacing was a bit on the conservative side, particularly in the running segments, which were slower than average. This indicates a potential area of focus for building your running endurance and speed. Given your overall running time of 01:38:08, which is significantly slower than average, it seems you're leaning more towards a strength profile. Let’s harness that strength while sharpening your running! 💪

Segments to Improve:
  • Burpees Broad Jump: 00:16:41 (1:41 slower than average)
  • Sandbag Lunges: 00:12:54 (21 seconds faster than average)
  • Farmers Carry: 00:04:52 (44 seconds slower than average)
  • Rowing: 00:06:38 (11 seconds slower than average)
  • Sled Pull: 00:08:12 (1:27 faster than average)

Let’s break down these segments:

  • Burpees Broad Jump: This segment was your biggest time sink. To improve, focus on conditioning your body to handle explosive movements. Incorporate drills like burpee box jumps or plyometric push-ups into your routine. Aim for high-rep sets with good form to build endurance and strength in this movement.
  • Sandbag Lunges: You performed well here, but there's always room for improvement! Maintain form throughout your sets while increasing weight gradually. Incorporate weighted step-ups and walking lunges to increase strength here.
  • Farmers Carry: This segment could use some tightening up. Focus on grip strength with dead hangs and farmer's carry walks. Consider adding distance and weight progressively to simulate race conditions.
  • Rowing: A few seconds slower than average, but with your strength profile, you can dominate this. Focus on technique—work on your stroke rate and power output. Emphasize interval rowing sessions to build endurance and speed.
  • Sled Pull: You crushed it here! Keep this momentum going, and consider adding more weight during your training to push your limits further.
Race Strategies:

For your next race, pacing is key. Start with a controlled pace in the early running segments—don’t sprint out of the gate. Your best running lap was a solid 00:09:27, so aim to build that endurance by feeling out your limits in training. Remember, it’s not just about speed; it’s about sustaining that speed over the entire course.

During transitions, aim to minimize downtime. Practice quick transitions in your training by setting up mock race scenarios. This will help you get used to moving efficiently from one exercise to another. Think of it like a pit stop in a race car—every second counts! And hey, if you ever feel like you're losing time, just remember: you’re not running from the cops; you’re racing for glory! 🏆

Conclusion:

Semau, you’ve laid a great foundation with your strength, and now it’s time to polish your running game. As David Goggins says, “You are not going to find your true potential if you don’t push yourself!” Embrace the grind and focus on the areas we discussed. Keep those workouts varied and intense, and don’t forget to have fun with it! Remember, every second you cut off your time is a second closer to your personal best. Keep it up, and let’s turn that 125th place into a podium finish next time! 💥

Stay strong, stay focused, and let’s get after it! This is The Rox-Coach, and I’m here to help you unleash your potential! 💪

Similar Athletes
Anders Selnes 2024 Stockholm 03:07:45
Deepak Deshmukh 2025 Las Vegas 03:07:07
Danai Gombera 2023 Birmingham 03:07:53
Richie Villavicencio 2024 Ciudad de Mexico 03:07:32
Adrian Desiderio 2020 Chicago 03:07:20
Zulhilmi Dahlan 2024 Singapore 03:07:33
Other Results from this athlete
No other results found for this athlete.

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