Dive into this athlete’s performance at 2020 Hannover 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 469 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 Sarpal Ishwar's 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 Sarpal Ishwar 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 Sarpal Ishwar’s 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 Sarpal Ishwar'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 04:12. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 03:21 | 09:51 to 06:30 | 79.8% |
| Sled Push | 00:17 | 04:05 to 03:48 | 6.7% |
| Ski Erg | 00:11 | 04:26 to 04:15 | 4.4% |
| Sandbag Lunges | 00:09 | 05:23 to 05:14 | 3.6% |
| Farmers Carry | 00:07 | 02:28 to 02:21 | 2.8% |
| Wall Balls | 00:07 | 07:09 to 07:02 | 2.8% |
| Burpees Broad Jump | 00:00 | 03:48 to 03:48 | 0.0% |
| Rowing | 00:00 | 04:35 to 04:35 | 0.0% |
| Run Total | 00:00 | 39:43 to 39:43 | 0.0% |
| Sarpal Ishwar | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:11 | 00:00 | 04:18 +00:53 | 00:00 +00:00 |
| Ski Erg | 04:26 | 05:11 | 04:15 +00:11 | 04:18 +00:53 |
| Running 2 | 04:36 | 09:37 | 04:39 -00:03 | 08:33 +01:04 |
| Sled Push | 04:05 | 14:13 | 04:03 +00:02 | 13:12 +01:01 |
| Running 3 | 04:52 | 18:18 | 05:10 -00:18 | 17:15 +01:03 |
| Sled Pull | 09:51 | 23:10 | 07:11 +02:40 | 22:25 +00:45 |
| Running 4 | 05:08 | 33:01 | 05:12 -00:04 | 29:36 +03:25 |
| Burpees Broad Jump | 03:48 | 38:09 | 04:40 -00:52 | 34:48 +03:21 |
| Running 5 | 05:04 | 41:57 | 05:20 -00:16 | 39:28 +02:29 |
| Rowing | 04:35 | 47:01 | 04:39 -00:04 | 44:48 +02:13 |
| Running 6 | 05:06 | 51:36 | 05:12 -00:06 | 49:27 +02:09 |
| Farmers Carry | 02:28 | 56:42 | 02:27 +00:01 | 54:39 +02:03 |
| Running 7 | 05:10 | 59:10 | 05:19 -00:09 | 57:06 +02:04 |
| Sandbag Lunges | 05:23 | 01:04:20 | 05:26 -00:03 | 01:02:25 +01:55 |
| Running 8 | 04:40 | 01:09:43 | 05:48 -01:08 | 01:07:51 +01:52 |
| Wall Balls | 07:09 | 01:14:23 | 07:17 -00:08 | 01:13:39 +00:44 |
| Roxzone | 05:53 | 01:27:18 | 06:22 -00:29 | 01:27:18 |
In terms of running, Ishwar had a total running time of 00:39:43, which was 02:15 faster than the average for his finish time. This indicates that he has a strong running profile and should continue to focus on improving his running abilities.
Splits Analysis:
- Running 1: Ishwar completed this segment in 00:05:11, which was 00:39 slower than the average. To improve this segment, he should focus on increasing his speed and efficiency during the early stages of the race. Incorporating interval training and speed drills into his training routine can help improve his running performance in this segment.
- Ski Erg: Ishwar completed this segment in 00:04:26, which was 00:01 slower than the average. While the difference is minimal, he can work on increasing his power and speed on the Ski Erg machine. This can be achieved by incorporating specific Ski Erg workouts into his training routine and focusing on proper technique and form.
- Running 2: Ishwar completed this segment in 00:04:36, which was 00:24 faster than the average. This indicates that he has a strong running ability and should continue to focus on maintaining his speed and efficiency during this segment.
- Sled Push: Ishwar completed this segment in 00:04:05, which was 00:47 slower than the average. To improve his performance in this segment, Ishwar should focus on increasing his strength and power in pushing the sled. Incorporating specific sled push workouts and strength training exercises such as squats and deadlifts can help improve his performance in this area.
- Running 3: Ishwar completed this segment in 00:04:52, which was 00:38 faster than the average. Similar to Running 2, Ishwar has a strong running ability and should continue to focus on maintaining his speed and efficiency during this segment.
- Sled Pull: Ishwar completed this segment in 00:09:51, which was 04:21 slower than the average. This segment was one of the areas where Ishwar lost the most time. To improve his performance in the sled pull, Ishwar should focus on increasing his upper body and grip strength. Incorporating exercises such as pull-ups, rows, and farmer's carries can help improve his performance in this area.
- Running 4: Ishwar completed this segment in 00:05:08, which was 00:20 faster than the average. Similar to Running 2 and 3, Ishwar has a strong running ability and should continue to focus on maintaining his speed and efficiency during this segment.
- Burpees Broad Jump: Ishwar completed this segment in 00:03:48, which was 01:15 faster than the average. This segment was one of Ishwar's strengths, and he should continue to focus on maintaining his speed and efficiency during burpees and broad jumps.
- Running 5: Ishwar completed this segment in 00:05:04, which was 00:34 faster than the average. Similar to previous running segments, Ishwar has a strong running ability and should continue to focus on maintaining his speed and efficiency during this segment.
- Rowing: Ishwar completed this segment in 00:04:35, which was 00:12 faster than the average. This segment was another area where Ishwar performed well. To maintain his performance in rowing, he should focus on maintaining proper technique and form while increasing his power and speed on the rowing machine.
- Running 6: Ishwar completed this segment in 00:05:06, which was 00:24 faster than the average. Similar to previous running segments, Ishwar has a strong running ability and should continue to focus on maintaining his speed and efficiency during this segment.
- Farmers Carry: Ishwar completed this segment in 00:02:28, which was 00:11 slower than the average. While the difference is minimal, Ishwar can work on increasing his grip strength and endurance for improved performance in the farmers carry. Incorporating exercises such as farmer's carries, deadlifts, and grip strengthening exercises can help improve his performance in this area.
- Running 7: Ishwar completed this segment in 00:05:10, which was 00:18 faster than the average. Similar to previous running segments, Ishwar has a strong running ability and should continue to focus on maintaining his speed and efficiency during this segment.
- Sandbag Lunges: Ishwar completed this segment in 00:05:23, which was 00:13 slower than the average. To improve his performance in sandbag lunges, Ishwar should focus on increasing his leg strength and stability. Incorporating exercises such as lunges, squats, and single-leg exercises can help improve his performance in this area.
- Running 8: Ishwar completed this segment in 00:04:40, which was 01:32 faster than the average. Similar to previous running segments, Ishwar has a strong running ability and should continue to focus on maintaining his speed and efficiency during this segment.
- Wall Balls: Ishwar completed this segment in 00:07:09, which was 00:26 slower than the average. This segment was another area where Ishwar lost some time. To improve his performance in wall balls, Ishwar should focus on increasing his upper body and leg strength. Incorporating exercises such as squats, thrusters, and wall sits can help improve his performance in this area.
- Roxzone: Ishwar completed this segment in 00:05:53, which was 00:56 faster than the average. This indicates that Ishwar had efficient transitions between exercise zones and did not waste much time in the roxzone.
- Sled Pull: To improve performance in this segment, Ishwar should focus on increasing his upper body and grip strength. Incorporating exercises such as pull-ups, rows, and farmer's carries can help improve his performance in this area. Additionally, practicing proper technique and form in pulling the sled can also contribute to improved performance.
- Sled Push: Similar to the Sled Pull, Ishwar should focus on increasing his strength and power in pushing the sled. Incorporating specific sled push workouts and strength training exercises such as squats and deadlifts can help improve his performance in this segment. Additionally, practicing proper technique in pushing the sled can also contribute to improved performance.
- Running 1: To improve performance in this segment, Ishwar should focus on increasing his speed and efficiency during the early stages of the race. Incorporating interval training and speed drills into his training routine can help improve his running performance in this segment.
- Wall Balls: To improve performance in wall balls, Ishwar should focus on increasing his upper body and leg strength. Incorporating exercises such as squats, thrusters, and wall sits can help improve his performance in this area.
- Sandbag Lunges: To improve performance in sandbag lunges, Ishwar should focus on increasing his leg strength and stability. Incorporating exercises such as lunges, squats, and single-leg exercises can help improve his performance in this area.
- Farmers Carry: While the difference is minimal, Ishwar can work on increasing his grip strength and endurance for improved performance in the farmers carry. Incorporating exercises such as farmer's carries, deadlifts, and grip strengthening exercises can help improve his performance in this area.
Additionally, Ishwar should prioritize efficient transitions between exercise zones (roxzone). By minimizing the time spent in the roxzone, he can gain an advantage over his competitors. To improve his transitions, Ishwar should work on his overall fitness and transition time. Incorporating specific exercises and drills that simulate the transitions in the race can help him improve his overall performance in this area.
In conclusion, Ishwar Sarpal performed well in the 2020 Hannover Hyrox race, with a strong running ability and overall rank in his age group. To improve his performance, Ishwar should focus on areas such as the Sled Pull, Sled Push, Running 1, Wall Balls, Sandbag Lunges, and Farmers Carry. By incorporating specific training strategies, exercises, and form corrections, Ishwar can enhance his performance in these areas and continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Stroud David | 2021 Dallas | 01:27:03 | |
| Kucharcik Miroslav | 2018 Hamburg | 01:27:04 | |
| Van Der Pluym Harmen | 2023 Amsterdam | 01:26:51 | |
| Baroudi Marwan | 2022 Amsterdam | 01:27:00 | |
| Phelps Nick | 2022 Los Angeles | 01:27:38 | |
| Mason Andrew | 2019 Hamburg | 01:27:40 | |
| Grüner Manuel | 2020 Hannover | 01:27:22 | |
| Massouf Fred | 2023 Barcelona | 01:26:50 | |
| Harrington Daniel | 2024 Brisbane | 01:27:27 | |
| Snodgrass Chris | 2024 Milan | 01:27:16 | |
| Other Results from this athlete | ||
|---|---|---|
| 2019 Hannover | 01:24:42 | |
| 2019 Hamburg | 01:32:14 | |
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