Trondl Sebastian Hyrox Result

Dive into this athlete’s performance at 2019 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 219 similar athletes.

Performance Highlights

GER GER Flag Men 30-34 #143011 01:39:19 12th in AG | Top 75.0% 39th | Top 78.0%
+02:32
48:12
Run Total
+00:17
06:01
Avg. Lap
+00:06
04:44
Best Lap
-00:44
44:49
Workout Total
-00:05
05:36
Avg. Workout
-01:31
06:22
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 Pro 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 219 athletes with similar finish time in Hyrox Pro 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 219 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Trondl Sebastian'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 Trondl Sebastian'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 219 athletes with similar finish time in Hyrox Pro 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 Trondl Sebastian'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 Pro 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 Trondl Sebastian'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 06:31. Check the detail of the improvement plan below.

03:35 Potential Improvement 55.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Run Total 03:35 48:12 to 44:37 55.0%
Sled Pull 02:20 10:18 to 07:58 35.8%
Rowing 00:13 05:04 to 04:51 3.3%
Farmers Carry 00:13 03:00 to 02:47 3.3%
Ski Erg 00:10 04:36 to 04:26 2.6%
Sled Push 00:00 04:34 to 04:34 0.0%
Burpees Broad Jump 00:00 04:13 to 04:13 0.0%
Sandbag Lunges 00:00 05:15 to 05:15 0.0%
Wall Balls 00:00 07:49 to 07:49 0.0%

Splits Time

Trondl Sebastian Perfect Race
Splits Total Average Total
Running 1 04:44 00:00 04:41 +00:03 00:00 +00:00
Ski Erg 04:36 04:44 04:25 +00:11 04:41 +00:03
Running 2 05:46 09:20 05:08 +00:38 09:06 +00:14
Sled Push 04:34 15:06 04:33 +00:01 14:14 +00:52
Running 3 06:23 19:40 05:50 +00:33 18:47 +00:53
Sled Pull 10:18 26:03 08:08 +02:10 24:37 +01:26
Running 4 05:52 36:21 05:49 +00:03 32:45 +03:36
Burpees Broad Jump 04:13 42:13 05:43 -01:30 38:34 +03:39
Running 5 05:59 46:26 05:58 +00:01 44:17 +02:09
Rowing 05:04 52:25 04:52 +00:12 50:15 +02:10
Running 6 06:01 57:29 05:50 +00:11 55:07 +02:22
Farmers Carry 03:00 01:03:30 02:46 +00:14 01:00:57 +02:33
Running 7 06:11 01:06:30 05:56 +00:15 01:03:43 +02:47
Sandbag Lunges 05:15 01:12:41 06:17 -01:02 01:09:39 +03:02
Running 8 07:19 01:17:56 06:41 +00:38 01:15:56 +02:00
Wall Balls 07:49 01:25:15 08:49 -01:00 01:22:37 +02:38
Roxzone 06:22 01:39:19 07:53 -01:31 01:39:19
Based on 219 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Sebastian Trondl's performance in the Hyrox race in Wien was solid, placing him in the top 54% of all athletes and in the top 52% of his age group. His overall time of 01:39:19 demonstrates good endurance and determination.

However, there are areas where improvement is needed. Sebastian's total running time of 00:48:12 was 02:11 slower than the average for his finish time. This suggests that he could benefit from focusing on his overall fitness and reducing his transition time in order to improve his performance in the roxzone.

It is also worth noting that Sebastian's running splits were generally slower than average, except for Running 1 and Running 4 where he performed slightly better. This indicates that he may need to work on his running speed and endurance.

Segments to Improve


1. Sled Pull:
Sebastian's time of 00:10:18 was 04:11 slower than the average. To improve in this segment, he should focus on developing his upper body and grip strength. Specific exercises such as pull-ups, rows, and farmer's walks can help him build strength in these areas. Additionally, practicing proper technique and form during the sled pull will also be beneficial.

2. Run Total:
Sebastian's total running time of 00:48:12 was 02:11 slower than average. To enhance his running performance, he should incorporate interval training and speed work into his training routine. This can involve high-intensity interval training (HIIT) sessions, tempo runs, and hill sprints. By focusing on increasing his running speed and endurance, he can aim to reduce his total running time.

3. Sled Push:
Sebastian's time of 00:04:34 was 00:48 slower than average. To improve in this segment, he should work on developing his lower body strength and explosiveness. Exercises such as squats, lunges, and box jumps can help him build power in his legs. Additionally, practicing proper technique and form during the sled push will also be beneficial.

4. Farmers Carry:
Sebastian's time of 00:03:00 was 00:27 slower than average. To enhance his performance in this segment, he should focus on improving his grip strength and core stability. Exercises such as deadlifts, farmer's walks, and planks can help him develop these areas. Additionally, practicing efficient carrying techniques and finding a comfortable stride length will also be beneficial.

5. Running 2 and Running 3:
Sebastian's times of 00:05:46 and 00:06:23 were 00:18 and 00:17 slower than average, respectively. To improve his running performance, he should focus on building his endurance and speed. Incorporating longer distance runs, tempo runs, and fartlek training into his routine can help improve his running efficiency and pace.

Strategies


To improve performance during the race, Sebastian should consider the following strategies:

1. Pacing:
It is important for Sebastian to find a sustainable pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow can result in wasted time. He should aim to maintain a consistent pace, especially during the running segments, in order to optimize his overall performance.

2. Transitions:
Sebastian should work on minimizing his transition time between segments. This can be achieved through practicing efficient transitions during training sessions and focusing on quick and smooth movements between exercises.

3. Mental Preparation:
Hyrox races require mental toughness and resilience. Sebastian should practice mental preparation techniques such as visualization and positive self-talk to help him stay focused and motivated throughout the race.

4. Race-specific Training:
Incorporating race-specific exercises and drills into his training routine can help Sebastian prepare for the specific challenges of the Hyrox race. This can include practicing sled pulls and pushes, farmer's carries, and other functional movements that are commonly encountered during the race.

By implementing these strategies and focusing on the identified areas for improvement, Sebastian Trondl can enhance his performance in future Hyrox races and achieve his goals.

Similar Athletes
Ziemann Timo 2023 Hamburg 01:39:39
Bosher Gavin 2024 Rotterdam 01:39:08
Patyk Piotr 2024 Poznan 01:38:56
Nanos Niko 2023 München 01:39:25
Tuska Jay 2024 London 01:39:41
Bellingham Adam 2024 London 01:39:43
Serna Ruiz Alan Alfredo 2024 Ciudad de Mexico 01:39:07
Fetsch Kyle 2024 Dallas 01:39:24
Schuppan Holger 2018 Essen 01:39:48
Eaton Philip 2024 Birmingham 01:38:59

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