Dive into this athlete’s performance at 2023 Barcelona 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 Steiner Dirk'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 Steiner Dirk'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 Steiner Dirk'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 Steiner Dirk'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 03:11. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 01:09 | 06:46 to 05:37 | 36.1% |
| Sled Push | 00:43 | 03:15 to 02:32 | 22.5% |
| Sled Pull | 00:35 | 04:56 to 04:21 | 18.3% |
| Rowing | 00:15 | 04:53 to 04:38 | 7.9% |
| Ski Erg | 00:14 | 04:32 to 04:18 | 7.3% |
| Run Total | 00:10 | 40:08 to 39:58 | 5.2% |
| Sandbag Lunges | 00:05 | 04:36 to 04:31 | 2.6% |
| Burpees Broad Jump | 00:00 | 04:01 to 04:01 | 0.0% |
| Farmers Carry | 00:00 | 01:39 to 01:39 | 0.0% |
| Steiner Dirk | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:49 | 00:00 | 04:29 +00:20 | 00:00 +00:00 |
| Ski Erg | 04:32 | 04:49 | 04:23 +00:09 | 04:29 +00:20 |
| Running 2 | 04:40 | 09:21 | 04:48 -00:08 | 08:52 +00:29 |
| Sled Push | 03:15 | 14:01 | 02:46 +00:29 | 13:40 +00:21 |
| Running 3 | 05:02 | 17:16 | 05:12 -00:10 | 16:26 +00:50 |
| Sled Pull | 04:56 | 22:18 | 04:41 +00:15 | 21:38 +00:40 |
| Running 4 | 04:54 | 27:14 | 05:09 -00:15 | 26:19 +00:55 |
| Burpees Broad Jump | 04:01 | 32:08 | 04:59 -00:58 | 31:28 +00:40 |
| Running 5 | 05:08 | 36:09 | 05:19 -00:11 | 36:27 -00:18 |
| Rowing | 04:53 | 41:17 | 04:44 +00:09 | 41:46 -00:29 |
| Running 6 | 04:59 | 46:10 | 05:12 -00:13 | 46:30 -00:20 |
| Farmers Carry | 01:39 | 51:09 | 02:07 -00:28 | 51:42 -00:33 |
| Running 7 | 05:10 | 52:48 | 05:10 +00:00 | 53:49 -01:01 |
| Sandbag Lunges | 04:36 | 57:58 | 04:51 -00:15 | 58:59 -01:01 |
| Running 8 | 05:29 | 01:02:34 | 05:42 -00:13 | 01:03:50 -01:16 |
| Wall Balls | 06:46 | 01:08:03 | 06:09 +00:37 | 01:09:32 -01:29 |
| Roxzone | 07:18 | 01:22:00 | 06:19 +00:59 | 01:22:00 |
Dirk's best running lap was 00:04:40, which indicates that he has the potential to perform well in running segments. However, his splits analysis reveals that he struggled in certain areas, particularly the Roxzone, Running 1, Wall Balls, Rowing, and Ski Erg segments. These are the segments where he lost the most time compared to the average.
To improve his overall performance in future races, Dirk should consider the following strategies:
1. Pacing: Dirk should focus on maintaining a consistent pace throughout the race. It is important for him to start at a pace that he can sustain until the end, without burning out too early. This will help him optimize his performance and avoid unnecessary fatigue.
2. Strength Training: Dirk should prioritize strength training in his training routine. This will help him improve his performance in strength-based segments such as Wall Balls, Sled Push, and Sled Pull. Incorporating exercises such as squats, deadlifts, lunges, and kettlebell swings will help him build the necessary strength and power for these segments.
3. Interval Training: Dirk should incorporate interval training into his running workouts. This will help improve his speed and endurance, as well as simulate the demands of the race. Interval training can include workouts such as fartleks, tempo runs, and track intervals.
4. Transition Practice: Dirk should practice his transitions between exercises to minimize time spent in the Roxzone. This can be done by setting up a mock race scenario in training and practicing moving quickly and efficiently between exercises. Dirk should also focus on maintaining a smooth and efficient transition technique to minimize time lost.
By implementing these strategies and focusing on the specific areas of improvement identified, Dirk Steiner can enhance his performance in future Hyrox races. With targeted training and a strategic approach to pacing and race execution, Dirk has the potential to achieve even better results and improve his overall ranking.
| Similar Athletes | |||
|---|---|---|---|
| OKeeffe Greg | 2024 Glasgow | 01:22:03 | |
| Maireles Alex | 2021 Madrid | 01:21:36 | |
| Jones Alexander | 2024 Washington - North American Championships | 01:21:47 | |
| Martín Pérez David | 2024 Bilbao | 01:21:34 | |
| Hansen Christian | 2024 Malaga | 01:22:09 | |
| Vaquero Esteban Daniel | 2023 Madrid | 01:21:42 | |
| Ellis Anthony | 2022 London | 01:21:31 | |
| Neville Wilf | 2024 London | 01:22:20 | |
| Zeal Benjamin | 2024 Gdansk | 01:21:40 | |
| Miles Tom | 2024 Manchester | 01:22:21 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Maastricht European Championships | 01:25:34 | |
| 2023 Rotterdam | 01:42:50 | |
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
