Dive into this athlete’s performance at 2022 Karlsruhe 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 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 the 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 you 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 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 his 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 03:55. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:39 (From 46:00 to 43:21) | 67.7% |
| Farmers Carry | 00:27 (From 02:37 to 02:10) | 11.5% |
| Sled Pull | 00:25 (From 05:22 to 04:57) | 10.6% |
| Sled Push | 00:24 (From 03:17 to 02:53) | 10.2% |
| Ski Erg | 00:00 (From 04:08 to 04:08) | 0.0% |
| BBJ | 00:00 (From 04:38 to 04:38) | 0.0% |
| Rowing | 00:00 (From 04:47 to 04:47) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:42 to 04:42) | 0.0% |
| Wall Balls | 00:00 (From 05:46 to 05:46) | 0.0% |
| Ratzke Sebastian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:39 | 00:00 | 04:47 +00:52 | 00:00 +00:00 |
| Ski Erg | 04:08 | 05:39 | 04:30 -00:22 | 04:47 +00:52 |
| Running 2 | 05:16 | 09:47 | 05:06 +00:10 | 09:17 +00:30 |
| Sled Push | 03:17 | 15:03 | 03:02 +00:15 | 14:23 +00:40 |
| Running 3 | 05:46 | 18:20 | 05:35 +00:11 | 17:25 +00:55 |
| Sled Pull | 05:22 | 24:06 | 05:13 +00:09 | 23:00 +01:06 |
| Running 4 | 06:00 | 29:28 | 05:33 +00:27 | 28:13 +01:15 |
| Burpees Broad Jump | 04:38 | 35:28 | 05:42 -01:04 | 33:46 +01:42 |
| Running 5 | 06:00 | 40:06 | 05:45 +00:15 | 39:28 +00:38 |
| Rowing | 04:47 | 46:06 | 04:53 -00:06 | 45:13 +00:53 |
| Running 6 | 05:42 | 50:53 | 05:34 +00:08 | 50:06 +00:47 |
| Farmers Carry | 02:37 | 56:35 | 02:17 +00:20 | 55:40 +00:55 |
| Running 7 | 05:36 | 59:12 | 05:34 +00:02 | 57:57 +01:15 |
| Sandbag Lunges | 04:42 | 01:04:48 | 05:25 -00:43 | 01:03:31 +01:17 |
| Running 8 | 06:05 | 01:09:30 | 06:15 -00:10 | 01:08:56 +00:34 |
| Wall Balls | 05:46 | 01:15:35 | 06:54 -01:08 | 01:15:11 +00:24 |
| Roxzone | 08:12 | 01:29:26 | 07:21 +00:51 | 01:29:26 |
To improve performance in these segments, Sebastian should focus on specific training strategies and techniques:
1. Running 1: Sebastian was 01:02 slower than the average in this segment. To improve his running speed and efficiency, he should incorporate interval training sessions into his workout routine. High-intensity interval training (HIIT) and tempo runs can help him increase his running speed and endurance.
2. Best Lap: Sebastian's best lap time was 00:05:16, which is a good indicator of his potential. To further enhance his performance in this segment, he should work on his sprinting abilities. Incorporating explosive exercises such as sprints, plyometric drills, and agility ladder workouts can help him become faster and more efficient during this part of the race.
3. Running 4: Sebastian was 00:23 slower than the average in this segment. To improve his performance in longer-distance running, he should focus on building endurance. Long-distance runs, steady-state cardio sessions, and hill training can help improve his endurance and reduce the time lost in this segment.
4. Farmers Carry: Sebastian was 00:16 slower than the average in this segment. To improve his performance in the Farmers Carry, he should include specific exercises that target grip strength and upper body endurance. Exercises such as farmer's walks, deadlifts, and kettlebell swings can help him develop the necessary strength and stamina for this segment.
5. Running 5: Sebastian was 00:15 slower than the average in this segment. To improve his performance in this particular running segment, he should focus on improving his running economy and form. Incorporating drills such as high knees, butt kicks, and strides can help improve his running technique and efficiency.
6. Running 2: Sebastian was 00:12 slower than the average in this segment. To improve his performance in this segment, he should work on maintaining a consistent pace throughout the race. Incorporating tempo runs and fartlek training can help him develop the ability to maintain a steady pace and improve his overall running performance.
By implementing these strategies and focusing on specific areas of improvement, Sebastian Ratzke can enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Sestan Robert | 2024 Melbourne | 01:29:28 | |
| Mahon Shane | 2024 Dublin | 01:29:11 | |
| Senghaas Simon | 2023 Frankfurt | 01:29:01 | |
| Toman Lukas | 2024 Melbourne | 01:29:55 | |
| Najera Juanjo | 2024 Stuttgart | 01:29:17 | |
| Boland Brice | 2024 Paris | 01:29:51 | |
| Szuch Jeremy | 2020 Chicago | 01:28:56 | |
| Wang Mingchang | 2024 Singapore | 01:29:07 | |
| Katzenmeier Kurt | 2023 Hamburg | 01:29:46 | |
| Marco Ferrer Albert | 2023 Barcelona | 01:29:35 | |
| Other Results from this athlete | ||
|---|---|---|
| 2020 Karlsruhe Ratzke Sebastian | 01:35:58 | |
| 2022 München Ratzke Sebastian, Reyle Joel | 01:23:50 | |
| 2019 Wien Ratzke Sebastian, Schüler Janett | 01:27:30 | |
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Ratzke Sebastian
