Dive into this athlete’s performance at 2018 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 1000 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 athlete we identified a possible improvement of 04:16. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:41 (From 47:56 to 45:15) | 62.9% |
| Sled Pull | 00:44 (From 06:01 to 05:17) | 17.2% |
| Wall Balls | 00:33 (From 07:35 to 07:02) | 12.9% |
| Farmers Carry | 00:18 (From 02:36 to 02:18) | 7.0% |
| Ski Erg | 00:00 (From 04:29 to 04:29) | 0.0% |
| Sled Push | 00:00 (From 03:02 to 03:02) | 0.0% |
| BBJ | 00:00 (From 05:39 to 05:39) | 0.0% |
| Rowing | 00:00 (From 04:44 to 04:44) | 0.0% |
| Sandbag Lunges | 00:00 (From 05:15 to 05:15) | 0.0% |
| Knoop Sebastian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:59 | 00:00 | 04:54 -00:55 | 00:00 +00:00 |
| Ski Erg | 04:29 | 03:59 | 04:33 -00:04 | 04:54 -00:55 |
| Running 2 | 05:10 | 08:28 | 05:21 -00:11 | 09:27 -00:59 |
| Sled Push | 03:02 | 13:38 | 03:12 -00:10 | 14:48 -01:10 |
| Running 3 | 07:12 | 16:40 | 05:51 +01:21 | 18:00 -01:20 |
| Sled Pull | 06:01 | 23:52 | 05:29 +00:32 | 23:51 +00:01 |
| Running 4 | 06:24 | 29:53 | 05:50 +00:34 | 29:20 +00:33 |
| Burpees Broad Jump | 05:39 | 36:17 | 06:07 -00:28 | 35:10 +01:07 |
| Running 5 | 06:12 | 41:56 | 06:03 +00:09 | 41:17 +00:39 |
| Rowing | 04:44 | 48:08 | 05:00 -00:16 | 47:20 +00:48 |
| Running 6 | 05:56 | 52:52 | 05:52 +00:04 | 52:20 +00:32 |
| Farmers Carry | 02:36 | 58:48 | 02:23 +00:13 | 58:12 +00:36 |
| Running 7 | 05:37 | 01:01:24 | 05:51 -00:14 | 01:00:35 +00:49 |
| Sandbag Lunges | 05:15 | 01:07:01 | 05:42 -00:27 | 01:06:26 +00:35 |
| Running 8 | 07:30 | 01:12:16 | 06:41 +00:49 | 01:12:08 +00:08 |
| Wall Balls | 07:35 | 01:19:46 | 07:23 +00:12 | 01:18:49 +00:57 |
| Roxzone | 06:45 | 01:34:06 | 07:54 -01:09 | 01:34:06 |
When analyzing his splits, it is evident that Sebastian excels in certain segments, while there is room for improvement in others. His best running lap was completed in just 3 minutes and 59 seconds, which was 45 seconds faster than the average for his finish time. He also performed well in the Ski Erg segment, completing it 4 seconds faster than the average. He showed strength in the Sled Push, finishing 26 seconds faster than the average. Sebastian also performed above average in the Burpees Broad Jump, completing it 7 seconds faster than average.
However, there were segments where Sebastian lost time compared to the average. The segments with the most time lost were Running 3, Running 8, Running 4, and Sled Pull. In Running 3, he was 1 minute and 18 seconds slower than the average. In Running 8, he was 41 seconds slower than average. In Running 4 and Sled Pull, he was 33 seconds and 12 seconds slower than the average, respectively.
For Running 3, where Sebastian lost the most time, he should work on improving his endurance and speed. Interval training, such as high-intensity interval training (HIIT) and fartlek runs, can help him improve his speed and endurance. He can also incorporate hill sprints and tempo runs to enhance his running performance. Additionally, focusing on proper running form and technique, such as maintaining a tall posture, engaging the core, and using his arms efficiently, can help him increase his running speed and efficiency.
In Running 8 and Running 4, Sebastian should focus on improving his overall running endurance. Incorporating longer distance runs and steady-state runs into his training routine can help improve his endurance for these segments. He should also consider adding strength training exercises that target the muscles used in running, such as squats, lunges, and calf raises, to improve his running performance.
Sebastian should also focus on efficient transitions during the Roxzone. By minimizing the time spent in the Roxzone, he can save valuable seconds that can make a difference in his overall race time. Incorporating transition drills into his training routine, such as practicing quick equipment changes and efficient movement between exercises, can help improve his Roxzone time.
Overall, Sebastian Knoop has shown great potential in the Hyrox race in Hamburg. By focusing on improving his running performance in specific segments, incorporating targeted training strategies and techniques, and implementing effective race strategies, he can continue to enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Palacio Jorge | 2024 Fort Lauderdale | 01:34:32 | |
| Ciaramella Mario | 2024 London | 01:33:55 | |
| Yavuz Tuncay | 2023 Stuttgart | 01:33:45 | |
| Medack Stefan | 2022 Berlin | 01:33:57 | |
| Reiche Harald | 2019 Essen | 01:34:11 | |
| Canfield Zach | 2024 Dallas | 01:34:30 | |
| Mayer Christian | 2019 Oberhausen | 01:34:25 | |
| Mall Michael | 2024 Karlsruhe | 01:33:59 | |
| Huish Gareth | 2024 Birmingham | 01:34:26 | |
| Nalepka Piotr | 2023 Warschau | 01:33:58 | |
| Other Results from this athlete | ||
|---|---|---|
| 2019 Hamburg Knoop Sebastian | 01:31:07 | |
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Knoop Sebastian
