Dive into this athlete’s performance at 2022 Essen 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.
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.
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.
This section showcases the entire Sagefka Kai'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 Sagefka Kai's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Sagefka Kai'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.
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 Sagefka Kai'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 03:38. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Push | 01:42 | 05:04 to 03:22 | 46.8% |
| Run Total | 01:17 | 49:01 to 47:44 | 35.3% |
| Ski Erg | 00:23 | 05:03 to 04:40 | 10.6% |
| Farmers Carry | 00:10 | 02:39 to 02:29 | 4.6% |
| Sled Pull | 00:06 | 05:50 to 05:44 | 2.8% |
| Burpees Broad Jump | 00:00 | 04:37 to 04:37 | 0.0% |
| Rowing | 00:00 | 05:02 to 05:02 | 0.0% |
| Sandbag Lunges | 00:00 | 06:00 to 06:00 | 0.0% |
| Wall Balls | 00:00 | 07:36 to 07:36 | 0.0% |
| Sagefka Kai | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:09 | 00:00 | 05:05 +00:04 | 00:00 +00:00 |
| Ski Erg | 05:03 | 05:09 | 04:39 +00:24 | 05:05 +00:04 |
| Running 2 | 05:42 | 10:12 | 05:35 +00:07 | 09:44 +00:28 |
| Sled Push | 05:04 | 15:54 | 03:26 +01:38 | 15:19 +00:35 |
| Running 3 | 05:38 | 20:58 | 06:07 -00:29 | 18:45 +02:13 |
| Sled Pull | 05:50 | 26:36 | 05:52 -00:02 | 24:52 +01:44 |
| Running 4 | 05:59 | 32:26 | 06:05 -00:06 | 30:44 +01:42 |
| Burpees Broad Jump | 04:37 | 38:25 | 06:36 -01:59 | 36:49 +01:36 |
| Running 5 | 06:04 | 43:02 | 06:21 -00:17 | 43:25 -00:23 |
| Rowing | 05:02 | 49:06 | 05:08 -00:06 | 49:46 -00:40 |
| Running 6 | 06:18 | 54:08 | 06:09 +00:09 | 54:54 -00:46 |
| Farmers Carry | 02:39 | 01:00:26 | 02:32 +00:07 | 01:01:03 -00:37 |
| Running 7 | 06:30 | 01:03:05 | 06:09 +00:21 | 01:03:35 -00:30 |
| Sandbag Lunges | 06:00 | 01:09:35 | 06:13 -00:13 | 01:09:44 -00:09 |
| Running 8 | 07:46 | 01:15:35 | 07:09 +00:37 | 01:15:57 -00:22 |
| Wall Balls | 07:36 | 01:23:21 | 08:03 -00:27 | 01:23:06 +00:15 |
| Roxzone | 08:56 | 01:39:44 | 08:35 +00:21 | 01:39:44 |
Kai's best running lap was completed in 00:05:09, which is commendable. However, there are areas where he can focus on improving his performance.
Training Strategy:
- High-Intensity Interval Training (HIIT): Incorporate interval training sessions into Kai's weekly training routine. This can include alternating between sprints and recovery periods, such as 1-minute sprints followed by 1-minute walks, repeated for a specific duration.
- Long-Distance Running: Add longer runs to Kai's training program to improve his endurance. Gradually increase the distance covered during these runs to challenge his stamina.
2. Sled Push: Kai took 01:13 longer than the average time to complete the sled push segment. To improve his performance in this area, Kai should focus on building lower body strength and improving his pushing technique.
Training Strategy:
- Lower Body Strength Training: Incorporate exercises such as squats, lunges, and deadlifts into Kai's strength training routine. These exercises will help build the necessary leg and glute strength required for the sled push.
- Technique Improvement: Work on Kai's pushing technique, ensuring he engages his entire body and maintains a strong and stable core. Practice pushing with power and speed to improve his sled push performance.
3. Running 8: Kai took 00:32 longer than the average time to complete running segment 8. To improve his running performance in this segment, Kai should focus on building endurance and improving his running technique.
Training Strategy:
- Hill Training: Incorporate hill sprints and hill repeats into Kai's training routine. Running uphill challenges the muscles and cardiovascular system, improving his overall running performance.
- Running Technique: Focus on proper running form, including maintaining an upright posture, landing midfoot, and using his arms efficiently. Consider working with a running coach or analyzing video footage to identify any areas for improvement.
4. Ski Erg: Kai took 00:24 longer than the average time to complete the Ski Erg segment. To improve his performance in this area, Kai should focus on developing upper body and core strength, as well as improving his technique on the Ski Erg machine.
Training Strategy:
- Upper Body and Core Strength Training: Incorporate exercises such as push-ups, pull-ups, and planks into Kai's strength training routine. These exercises will help improve his upper body and core strength, which are crucial for efficient Ski Erg performance.
- Technique Improvement: Practice using proper technique on the Ski Erg machine, ensuring a smooth and powerful pulling motion. Experiment with different hand positions and stroke rates to find what works best for Kai.
By implementing these training strategies and race strategies, Kai can improve his overall performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Inge Jurjen | 2023 Amsterdam | 01:39:49 | |
| Melhaoui Abderrahmane | 2024 Berlin | 01:39:32 | |
| Browning Stephen | 2024 New York | 01:39:31 | |
| Lanini Vanni | 2023 Rimini | 01:39:28 | |
| Schwartz Jason | 2024 New York | 01:39:22 | |
| Tadic Stefan | 2018 Essen | 01:39:38 | |
| Keough Charlie | 2024 London | 01:40:06 | |
| Wächter Sascha | 2022 Karlsruhe | 01:39:53 | |
| jacobsohn pascal | 2020 Hannover | 01:39:35 | |
| Jarvis Matthew | 2024 Birmingham | 01:40:04 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Hannover | 01:35:12 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
