Kastner Michael Hyrox Result

Dive into this athlete’s performance at 2018 Wien 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.

Performance Highlights

AUT AUT Flag Men 30-34 #122009 01:33:40 15th in AG | Top 51.7% 63rd | Top 47.7%
-00:47
45:24
Run Total
-00:04
05:41
Avg. Lap
+00:05
04:57
Best Lap
-00:40
39:04
Workout Total
-00:05
04:53
Avg. Workout
+01:15
09:08
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

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 1000 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 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Kastner Michael'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 Kastner Michael'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 1000 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 Kastner Michael'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 Kastner Michael'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 02:35. Check the detail of the improvement plan below.

00:38 Potential Improvement 24.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Rowing 00:38 05:34 to 04:56 24.5%
Sandbag Lunges 00:35 06:03 to 05:28 22.6%
Wall Balls 00:31 07:29 to 06:58 20.0%
Run Total 00:21 45:24 to 45:03 13.5%
Farmers Carry 00:19 02:36 to 02:17 12.3%
Burpees Broad Jump 00:11 05:59 to 05:48 7.1%
Ski Erg 00:00 04:30 to 04:30 0.0%
Sled Push 00:00 02:15 to 02:15 0.0%
Sled Pull 00:00 04:38 to 04:38 0.0%

Splits Time

Kastner Michael Perfect Race
Splits Total Average Total
Running 1 04:57 00:00 04:52 +00:05 00:00 +00:00
Ski Erg 04:30 04:57 04:33 -00:03 04:52 +00:05
Running 2 05:20 09:27 05:19 +00:01 09:25 +00:02
Sled Push 02:15 14:47 03:11 -00:56 14:44 +00:03
Running 3 05:54 17:02 05:48 +00:06 17:55 -00:53
Sled Pull 04:38 22:56 05:28 -00:50 23:43 -00:47
Running 4 05:51 27:34 05:48 +00:03 29:11 -01:37
Burpees Broad Jump 05:59 33:25 06:05 -00:06 34:59 -01:34
Running 5 05:47 39:24 06:00 -00:13 41:04 -01:40
Rowing 05:34 45:11 04:58 +00:36 47:04 -01:53
Running 6 05:57 50:45 05:50 +00:07 52:02 -01:17
Farmers Carry 02:36 56:42 02:22 +00:14 57:52 -01:10
Running 7 06:02 59:18 05:49 +00:13 01:00:14 -00:56
Sandbag Lunges 06:03 01:05:20 05:41 +00:22 01:06:03 -00:43
Running 8 05:40 01:11:23 06:37 -00:57 01:11:44 -00:21
Wall Balls 07:29 01:17:03 07:26 +00:03 01:18:21 -01:18
Roxzone 09:08 01:33:40 07:53 +01:15 01:33:40
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Michael Kastner performed well in the HYROX race, finishing in the top 31% of both the overall rankings and his age group. His overall time of 01:33:40 is commendable, indicating a strong level of fitness and endurance. However, there are areas where he can improve to further enhance his performance.

Segments to Improve


1. Roxzone:
Michael spent 9 minutes and 8 seconds in the Roxzone, which is 1 minute and 25 seconds slower than the average. This suggests that he may have rested more or taken longer transitions between exercises. To improve this segment, Michael should focus on improving his overall fitness and reducing his transition time. Incorporating interval training and circuit workouts can help improve his endurance and speed between exercises.

2. Rowing:
Michael's rowing time of 5 minutes and 34 seconds is 39 seconds slower than the average. To improve his rowing performance, he can incorporate specific rowing workouts into his training routine. This can include interval training on the rowing machine, focusing on maintaining a consistent and efficient stroke technique. Additionally, incorporating strength training exercises that target the muscles used in rowing, such as the back and legs, can help improve his rowing power.

3. Run Total:
Michael's total running time of 45 minutes and 24 seconds is 33 seconds slower than the average. To improve his running performance, he should focus on both increasing his endurance and improving his speed. Incorporating interval training, hill sprints, and tempo runs can help improve his running speed. Additionally, incorporating strength training exercises that target the muscles used in running, such as the glutes and quadriceps, can help improve his running efficiency.

4. Sandbag Lunges:
Michael's time of 6 minutes and 3 seconds for the sandbag lunges is 27 seconds slower than the average. To improve this segment, he should focus on strengthening his lower body muscles, specifically the quadriceps and glutes. Exercises such as squats, lunges, and step-ups can help improve his leg strength and endurance. Additionally, practicing proper form and technique for the sandbag lunges can help improve his efficiency and speed.

5. Best Lap:
Michael's best lap time of 4 minutes and 57 seconds is 16 seconds slower than the average. To improve his lap time, he should focus on increasing his overall running speed and endurance. Incorporating interval training, tempo runs, and hill sprints can help improve his speed and endurance. Additionally, focusing on maintaining proper form and technique during the lap can help improve his efficiency and speed.

6. Burpees Broad Jump:
Michael's time of 5 minutes and 59 seconds for the burpees broad jump is 16 seconds slower than the average. To improve this segment, he should focus on improving his explosive power and endurance. Incorporating plyometric exercises, such as box jumps and squat jumps, can help improve his power and explosiveness. Additionally, practicing proper form and technique for the burpees broad jump can help improve his efficiency and speed.

7. Running 7:
Michael's time of 6 minutes and 2 seconds for running segment 7 is 13 seconds slower than the average. To improve his performance in this segment, he should focus on maintaining a consistent pace and improving his endurance. Incorporating interval training, tempo runs, and hill sprints can help improve his speed and endurance. Additionally, practicing proper running form and technique can help improve his efficiency and speed.

8. Farmers Carry:
Michael's time of 2 minutes and 36 seconds for the farmers carry is 11 seconds slower than the average. To improve his performance in this segment, he should focus on improving his grip strength and overall upper body strength. Incorporating exercises such as deadlifts, farmer's carries, and pull-ups can help improve his grip strength and upper body strength. Additionally, practicing proper form and technique for the farmers carry can help improve his efficiency and speed.

Strategies


- Michael should focus on maintaining a consistent pace throughout the race, avoiding starting too fast and burning out later on. Pacing himself appropriately will help ensure that he has enough energy and endurance to perform well in each segment.

- Prioritizing efficient transitions between exercises can help save valuable time. Practicing transitions during training sessions can help improve his speed and efficiency during the race.

- Incorporating interval training and circuit workouts into his training routine will help improve his overall fitness and speed, which will be beneficial for both the running and strength segments of the race.

- It is important for Michael to listen to his body and adjust his effort level accordingly. Pushing too hard without proper recovery can lead to fatigue and decreased performance. Implementing rest days and recovery strategies, such as foam rolling and stretching, will help optimize his performance on race day.

Overall, Michael Kastner's performance in the HYROX race was commendable. By focusing on the identified areas of improvement and implementing the suggested training strategies and techniques, he can further enhance his performance and achieve even better results in future races.

Similar Athletes
Murray Ricky 2024 Anaheim 01:33:54
Tang Leo 2024 Melbourne 01:33:54
Eckelhart Sebastian 2023 München 01:34:09
Ansorge Jose 2024 Bilbao 01:33:39
Sinesi Daniele 2024 Frankfurt 01:33:51
Devereaux Anthony 2023 New York 01:33:59
Lee Jian Ler 2024 Hong Kong 01:33:57
Renzetti Marco 2024 Turin 01:33:58
Limke Sebastian 2019 Essen 01:33:15
Maiorano Claudio 2023 Rimini 01:33:19

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