Dive into this athlete’s performance at 2024 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
792 similar athletes.
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 792 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 792 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Kruse Rainer'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 Kruse Rainer'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 792 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 Kruse Rainer'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 Kruse Rainer'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
07:39.
Check the detail of the improvement plan below.
Based on 792 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Rainer Kruse exhibited impressive stamina and endurance for his age group in the 2024 Hamburg HYROX event. His overall time of 01:49:33 places him in the top 10% of competitors, and he outperformed 93% of his age group. The standout aspect of Rainer's race was his running ability - with a total running time of 00:48:45, he was 04:42 faster than the average competitor. His speed in the roxzone was also commendable, completing the segment 01:45 faster than average.
His pacing was a bit irregular, as he started slower (Running 1 was 02:20 slower than average) but then gained momentum and was consistently faster in all other running segments. This could indicate that Rainer may benefit from warming up more before the race or pacing himself more effectively at the beginning.
Considering the total running time, Rainer shows a strong runner profile but needs to improve on the strength-based exercises.
Segments to Improve:
Wall Balls: This was Rainer's weakest segment, where he was 04:41 slower than average. Incorporating more functional training into his routine, such as squatting and pressing movements, can help improve his performance. He might also benefit from working on his form and practicing the rhythm of the exercise.
Burpees Broad Jump: Rainer was 01:20 slower than average in this segment. Practicing burpees with a focus on explosive power can help. Plyometric training, including exercises like box jumps and power skipping, could also be beneficial.
Sandbag Lunges: Rainer was 00:14 slower than average in this segment. To improve, he should include more lunges in his training, both with and without weight. Varying the type of lunges, such as walking lunges, reverse lunges, and lateral lunges, could help improve his overall lunge strength and stability.
Sled Push & Sled Pull: Both these segments were slower than average. Incorporating more push and pull exercises in his training could help improve these segments. For the sled push, exercises like squats and leg presses can be beneficial. For the sled pull, exercises like rows and lat pulldowns can help.
Race Strategies:
For a better race performance, Rainer should consider the following strategies:
Effective Pacing: Rainer should aim to start the race at a more measured pace to conserve energy for later segments. This can be achieved by setting a specific pace target for the initial running segment and practicing it during training.
Strength Training: Given that Rainer's strength-based segments were slower than average, he should focus on improving his overall strength. Incorporating more strength training exercises into his routine can help with this.
Transitions: While his roxzone time was faster than average, focusing on swift transitions between segments can shave off additional time. This can be practiced by performing circuit workouts or training multiple exercises back-to-back.