Lünsmann Sebastian
Hyrox Result
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
1000 similar athletes.
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 Lünsmann 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 Lünsmann 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 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 Lünsmann 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 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 Lünsmann 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
03:15.
Check the detail of the improvement plan below.
01:40
Potential Improvement
51.3%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Sebastian Lünsmann put on a commendable performance in the 2024 Hamburg HYROX race. Being in the top 29% of 1247 athletes overall and top 37% within his age group, Sebastian displayed an impressive level of fitness. His overall time was 01:17:53, and his total running time was 00:38:49, which is 00:39 faster than average, indicating solid running abilities. His best running lap was completed in 00:04:27. The data suggests that Sebastian is a well-rounded athlete with a slight inclination towards running. His pacing in the initial segments of the race was slower than average, suggesting a conservative start, but he managed to gain speed in the latter parts of the race.
Segments to Improve
- Roxzone: Sebastian's Roxzone performance was slower than average, indicating more time spent in transitions or resting. To improve this, Sebastian needs to focus on enhancing his overall fitness and transition time. Exercises like agility ladder drills and shuttle runs can help improve transition speed. Training for muscular endurance can also reduce the need for rest periods. Incorporating exercises like planks, bodyweight squats, and push-ups into his routine could be beneficial.
- Burpees Broad Jump: This segment was significantly slower than average, suggesting a need for improvement in explosive strength and coordination. Plyometric exercises like box jumps, power skips, and broad jumps can help enhance this. Additionally, practicing burpees separately can help improve the speed and efficiency of this movement.
- Running Splits: Although Sebastian's total running time is commendable, his initial running splits were slower than average. Incorporating interval training into his routine could help improve his speed. This could include high-intensity interval training (HIIT) or Fartlek training. Practicing different pacing strategies may also be beneficial.
- Wall Balls: Sebastian was slightly faster than average in this segment, but there's still room for improvement. This exercise requires both strength and precision. Strengthening exercises targeting the lower body and core, along with practicing the wall ball throw can enhance performance in this segment.
Race Strategies
Sebastian should aim to maintain a more consistent pace throughout the race, especially in the initial stages. Starting too slow can make it difficult to make up for lost time later on. He should also consider integrating specific strength training into his routine to balance his strong running abilities. Focusing on transition training can help reduce time spent in the Roxzone. It could be beneficial to practice running immediately after strength exercises to simulate race conditions and better prepare for the demands of the race. Finally, he should not neglect recovery and ensure ample rest before the race day to be in optimal condition.
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