Dive into this athlete’s performance at 2022 London 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 03:33. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 01:35 (From 50:07 to 48:32) | 44.6% |
| Sled Pull | 01:18 (From 07:12 to 05:54) | 36.6% |
| BBJ | 00:22 (From 07:01 to 06:39) | 10.3% |
| Wall Balls | 00:11 (From 08:11 to 08:00) | 5.2% |
| Farmers Carry | 00:07 (From 02:40 to 02:33) | 3.3% |
| Ski Erg | 00:00 (From 04:41 to 04:41) | 0.0% |
| Sled Push | 00:00 (From 03:26 to 03:26) | 0.0% |
| Rowing | 00:00 (From 04:47 to 04:47) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:18 to 04:18) | 0.0% |
| Rühl Stefan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:10 | 00:00 | 05:10 +00:00 | 00:00 +00:00 |
| Ski Erg | 04:41 | 05:10 | 04:40 +00:01 | 05:10 +00:00 |
| Running 2 | 05:07 | 09:51 | 05:40 -00:33 | 09:50 +00:01 |
| Sled Push | 03:26 | 14:58 | 03:30 -00:04 | 15:30 -00:32 |
| Running 3 | 07:38 | 18:24 | 06:15 +01:23 | 19:00 -00:36 |
| Sled Pull | 07:12 | 26:02 | 06:00 +01:12 | 25:15 +00:47 |
| Running 4 | 06:24 | 33:14 | 06:13 +00:11 | 31:15 +01:59 |
| Burpees Broad Jump | 07:01 | 39:38 | 06:42 +00:19 | 37:28 +02:10 |
| Running 5 | 07:04 | 46:39 | 06:29 +00:35 | 44:10 +02:29 |
| Rowing | 04:47 | 53:43 | 05:11 -00:24 | 50:39 +03:04 |
| Running 6 | 06:00 | 58:30 | 06:17 -00:17 | 55:50 +02:40 |
| Farmers Carry | 02:40 | 01:04:30 | 02:34 +00:06 | 01:02:07 +02:23 |
| Running 7 | 05:40 | 01:07:10 | 06:18 -00:38 | 01:04:41 +02:29 |
| Sandbag Lunges | 04:18 | 01:12:50 | 06:16 -01:58 | 01:10:59 +01:51 |
| Running 8 | 07:09 | 01:17:08 | 07:26 -00:17 | 01:17:15 -00:07 |
| Wall Balls | 08:11 | 01:24:17 | 08:12 -00:01 | 01:24:41 -00:24 |
| Roxzone | 09:25 | 01:41:45 | 08:52 +00:33 | 01:41:45 |
Stefan's total running time of 00:50:07 was 03:14 slower than the average for his finish time. This suggests that he should focus on improving his overall fitness and transition time to decrease the time spent in the roxzone. Additionally, his best running lap of 00:05:07 indicates that he has good speed and endurance.
To improve the Run Total segment, Stefan should focus on improving his overall running performance. This can be achieved through specific training exercises such as interval training, hill sprints, and tempo runs. Incorporating strength training exercises like squats, lunges, and calf raises can also help improve his running performance.
For the Running 3 segment, Stefan should work on increasing his speed and endurance. Interval training, fartlek runs, and longer distance runs at a moderate pace can help improve his performance in this segment.
The Sled Pull segment showed a slower time compared to the average, indicating a need for improvement. Stefan can focus on strengthening his upper body and core to improve his pulling power. Exercises such as sled pulls, rope climbs, and pull-ups can help improve his performance in this segment.
The Burpees Broad Jump segment also showed a slower time compared to the average. Stefan can work on improving his explosive power and agility through plyometric exercises such as box jumps, squat jumps, and lateral jumps.
Similarly, the Running 5 segment indicated a slower time compared to the average. Stefan should continue to focus on improving his overall running performance through various training techniques and exercises.
To improve the time spent in the roxzone, Stefan should focus on improving his overall fitness and transition time. This can be achieved through circuit training, HIIT workouts, and practicing quick and efficient transitions between exercises.
Stefan can benefit from strategic planning before each segment, visualizing the technique and form required for each exercise. This will help him execute each exercise efficiently and effectively, minimizing time lost during transitions.
Additionally, Stefan should consider incorporating specific strength and endurance training sessions into his overall training plan to improve his overall performance and race strategies.
Overall, Stefan Rühl has performed well in the HYROX race, but there are areas where he can improve to enhance his performance in future races. By focusing on improving his running performance, strength, and endurance, and implementing strategic race strategies, Stefan can continue to excel in his fitness journey.
| Similar Athletes | |||
|---|---|---|---|
| Wenighofer Andreas | 2022 Wien | 01:41:44 | |
| Schöbel Nils | 2023 Stuttgart | 01:41:41 | |
| Greve Michael | 2023 Chicago | 01:41:16 | |
| Vigné Lucas | 2024 Paris | 01:41:52 | |
| Gieles Adam | 2024 Melbourne | 01:41:21 | |
| Doerries Jan | 2023 Hamburg | 01:41:53 | |
| Yoong Han Yuen Lawrence | 2024 Hong Kong | 01:41:42 | |
| Herzig Tim | 2023 Hamburg | 01:41:24 | |
| 李 奕诺 | 2024 Beijing | 01:41:24 | |
| Matwiejczyk Luke | 2023 London | 01:41:57 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Karlsruhe Rühl Stefan | 01:28:27 | |
| 2022 Frankfurt Rühl Stefan | 01:29:26 | |
| 2023 Frankfurt Rühl Stefan | 01:28:39 | |
| 2023 München Rühl Stefan | 01:34:25 | |
| 2024 Karlsruhe Rühl Stefan | 01:40:30 | |
| 2024 Hamburg Rühl Stefan, Thürbeck Julia | 01:17:14 | |
| 2024 Berlin Rühl Stefan, Thürbeck Julia | 01:16:19 | |
| 2023 Wien Rühl Stefan, Rühl Stefan, Thürbeck Julia, Thuerbeck Julia | 01:21:55 | |
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Rühl Stefan
