Dive into this athlete’s performance at 2024 Vienna - European Championship 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.
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 Herber Alexander'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 Herber Alexander'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 Herber Alexander'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 Herber Alexander'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
04:57.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Alexander Herber showed a commendable performance in the 2024 Vienna - European Championship, finishing in the top 35% of all athletes and within the top 40% of his age group. His overall time was 01:22:00, indicating a strong effort across both running and strength segments. Alexander's total running time was slightly slower than average, suggesting that while running forms a significant part of his profile, there's room for improvement in speed and endurance. His pacing at the beginning was aggressive, as evidenced by a fast first running segment, but it seems he may have started too fast, impacting his performance in subsequent segments. His proficiency in strength exercises, particularly in the Wall Balls and Sandbag Lunges, indicates a balanced athlete profile, but with a slight inclination towards strength exercises over running.
Segments to Improve:
Sled Push: Alexander's performance in the Sled Push was notably below average. To enhance this, he should incorporate more lower body strength training, focusing on exercises like squats, deadlifts, and leg presses. Specific sled push drills, varying the weight and distance, can also simulate race conditions, improving both strength and technique.
Burpees Broad Jump: This segment was significantly slower than average. Improving plyometric power and endurance through exercises such as box jumps, jump squats, and interval training with high-intensity burpees can help. Practicing the technique of the broad jump, focusing on explosive movements, will also be beneficial.
Rowing: For better performance in rowing, Alexander should focus on enhancing his cardiovascular endurance and rowing technique. Interval training on the rowing machine, combined with endurance sessions, will build stamina. Technique drills, focusing on the catch, drive, finish, and recovery phases, can improve efficiency and reduce time.
Race Strategies:
Pacing: Given Alexander's tendency to start fast, working on a more sustainable pacing strategy is crucial. Breaking the race down into segments and setting target times based on training performances can help manage energy levels throughout the race.
Transition Times: Improving transition times between exercises can significantly impact overall performance. Practicing quick transitions in training, focusing on reducing rest time and efficiently moving from one exercise to the next, is essential.
Running Efficiency: As running segments form a substantial part of the race, focusing on improving running efficiency is key. Incorporating interval training, long-distance runs, and technique drills can enhance speed and endurance. Attention to form, focusing on stride length, cadence, and foot placement, will also aid performance.
Strength and Endurance Balance: Alexander should continue to maintain a balance between strength and endurance training. Tailoring workouts to address weaknesses, while still nurturing strengths, will create a more well-rounded athlete profile. Combining strength exercises with compromised running scenarios, where running is practiced when fatigued from strength exercises, can simulate race conditions and improve performance.
In conclusion, Alexander Herber has demonstrated solid potential in both running and strength segments of the Hyrox race. By addressing specific areas for improvement through targeted training and strategic race planning, Alexander can enhance his performance, aiming for higher rankings in future competitions.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men