Dive into this athlete’s performance at 2023 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.
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 04:17. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:34 (From 43:31 to 39:57) | 83.3% |
| Sled Push | 00:19 (From 02:51 to 02:32) | 7.4% |
| Sandbag Lunges | 00:18 (From 04:49 to 04:31) | 7.0% |
| BBJ | 00:06 (From 04:43 to 04:37) | 2.3% |
| Ski Erg | 00:00 (From 04:16 to 04:16) | 0.0% |
| Sled Pull | 00:00 (From 03:41 to 03:41) | 0.0% |
| Rowing | 00:00 (From 04:33 to 04:33) | 0.0% |
| Farmers Carry | 00:00 (From 01:54 to 01:54) | 0.0% |
| Wall Balls | 00:00 (From 04:53 to 04:53) | 0.0% |
| Birke Sebastian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:21 | 00:00 | 04:29 +00:52 | 00:00 +00:00 |
| Ski Erg | 04:16 | 05:21 | 04:23 -00:07 | 04:29 +00:52 |
| Running 2 | 05:16 | 09:37 | 04:46 +00:30 | 08:52 +00:45 |
| Sled Push | 02:51 | 14:53 | 02:46 +00:05 | 13:38 +01:15 |
| Running 3 | 05:27 | 17:44 | 05:11 +00:16 | 16:24 +01:20 |
| Sled Pull | 03:41 | 23:11 | 04:40 -00:59 | 21:35 +01:36 |
| Running 4 | 05:31 | 26:52 | 05:08 +00:23 | 26:15 +00:37 |
| Burpees Broad Jump | 04:43 | 32:23 | 04:59 -00:16 | 31:23 +01:00 |
| Running 5 | 05:27 | 37:06 | 05:18 +00:09 | 36:22 +00:44 |
| Rowing | 04:33 | 42:33 | 04:43 -00:10 | 41:40 +00:53 |
| Running 6 | 05:27 | 47:06 | 05:12 +00:15 | 46:23 +00:43 |
| Farmers Carry | 01:54 | 52:33 | 02:06 -00:12 | 51:35 +00:58 |
| Running 7 | 05:23 | 54:27 | 05:09 +00:14 | 53:41 +00:46 |
| Sandbag Lunges | 04:49 | 59:50 | 04:50 -00:01 | 58:50 +01:00 |
| Running 8 | 05:42 | 01:04:39 | 05:41 +00:01 | 01:03:40 +00:59 |
| Wall Balls | 04:53 | 01:10:21 | 06:07 -01:14 | 01:09:21 +01:00 |
| Roxzone | 06:44 | 01:21:49 | 06:21 +00:23 | 01:21:49 |
Sebastian's total running time of 00:43:31 was 03:53 slower than the average for his finish time. This suggests that he could benefit from improving his running performance. However, it is important to note that his best running lap was an impressive 00:05:16, indicating that he has the potential to excel in this area.
- Efficient transitions: To improve his Roxzone time, Sebastian should focus on improving his overall fitness and transition time. This can be achieved through circuit training and practicing quick transitions between exercises during training.
- Pacing strategy: Sebastian should analyze his splits and identify areas where he gained or lost time. This analysis can help him develop a pacing strategy for future races, ensuring that he maximizes his performance in each segment.
- Strength training: Incorporating strength training exercises specific to the muscles used in Hyrox can help improve Sebastian's overall performance. Exercises such as squats, lunges, deadlifts, and core exercises should be included in his training routine.
- Specific running drills: Sebastian can benefit from incorporating specific running drills into his training routine, including interval runs, hill sprints, and tempo runs. These drills will help improve his speed, endurance, and overall running performance.
- Recovery and nutrition: Proper recovery and nutrition are crucial for optimal performance. Sebastian should prioritize rest days, adequate sleep, and a well-balanced diet to ensure he is adequately recovering and fueling his body for training and races.
By implementing these strategies and focusing on areas of improvement, Sebastian Birke can enhance his performance in future Hyrox races and continue to excel in his age group. It is important for him to tailor his training routine to address specific weaknesses and maintain a balanced approach to overall fitness and performance.
| Similar Athletes | |||
|---|---|---|---|
| Rogers Kyle | 2024 New York | 01:21:40 | |
| Nisi Andrea | 2024 Milan | 01:21:52 | |
| Nørgaard Rune | 2024 Stockholm | 01:21:40 | |
| Mertens Stefan | 2024 Frankfurt | 01:21:58 | |
| Johnson Tom | 2024 Paris | 01:21:21 | |
| Perillo Salvatore | 2024 Milan | 01:22:03 | |
| Jamison John | 2024 Manchester | 01:22:05 | |
| Anderson Daniel | 2024 Hong Kong | 01:21:42 | |
| Green James | 2024 Malaga | 01:21:55 | |
| Rausch Bastian | 2024 Frankfurt | 01:21:37 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 München Birke Sebastian | 01:28:02 | |
| 2024 Köln Birke Sebastian, Mayer Verena | 01:18:15 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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Birke Sebastian
