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 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 Rühl Stefan'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 Rühl Stefan'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 Rühl Stefan'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 Rühl Stefan'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 03:34. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 01:34 | 50:07 to 48:33 | 43.9% |
| Sled Pull | 01:19 | 07:12 to 05:53 | 36.9% |
| Burpees Broad Jump | 00:23 | 07:01 to 06:38 | 10.7% |
| Wall Balls | 00:11 | 08:11 to 08:00 | 5.1% |
| Farmers Carry | 00:07 | 02:40 to 02:33 | 3.3% |
| Ski Erg | 00:00 | 04:41 to 04:41 | 0.0% |
| Sled Push | 00:00 | 03:26 to 03:26 | 0.0% |
| Rowing | 00:00 | 04:47 to 04:47 | 0.0% |
| Sandbag Lunges | 00:00 | 04:18 to 04:18 | 0.0% |
| Rühl Stefan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:10 | 00:00 | 05:09 +00:01 | 00:00 +00:00 |
| Ski Erg | 04:41 | 05:10 | 04:40 +00:01 | 05:09 +00:01 |
| Running 2 | 05:07 | 09:51 | 05:40 -00:33 | 09:49 +00:02 |
| Sled Push | 03:26 | 14:58 | 03:29 -00:03 | 15:29 -00:31 |
| Running 3 | 07:38 | 18:24 | 06:15 +01:23 | 18:58 -00:34 |
| Sled Pull | 07:12 | 26:02 | 06:00 +01:12 | 25:13 +00:49 |
| Running 4 | 06:24 | 33:14 | 06:14 +00:10 | 31:13 +02:01 |
| Burpees Broad Jump | 07:01 | 39:38 | 06:43 +00:18 | 37:27 +02:11 |
| 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 | 06:17 -01:59 | 01:10:59 +01:51 |
| Running 8 | 07:09 | 01:17:08 | 07:26 -00:17 | 01:17:16 -00:08 |
| Wall Balls | 08:11 | 01:24:17 | 08:13 -00:02 | 01:24:42 -00:25 |
| Roxzone | 09:25 | 01:41:45 | 08:50 +00:35 | 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 | |||
|---|---|---|---|
| Hodges Matt | 2024 Washington - North American Championships | 01:41:33 | |
| Allen Tony | 2024 Sports Direct HYROX London | 01:42:10 | |
| Stroch Emmanuel | 2024 Marseille | 01:42:04 | |
| Hobbs Luke | 2024 Glasgow | 01:41:32 | |
| Carter Samuel | 2023 Melbourne | 01:41:31 | |
| Jesaijes Mycha | 2024 Maastricht | 01:41:28 | |
| Larch Andi | 2023 München | 01:41:53 | |
| Kraus Michael | 2023 München | 01:42:02 | |
| García Pena Carlos | 2023 Malaga | 01:41:37 | |
| De Haan Sjoerd | 2024 Rotterdam | 01:41:34 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Karlsruhe | 01:28:27 | |
| 2022 Frankfurt | 01:29:26 | |
| 2023 München | 01:34:25 | |
| 2023 Frankfurt | 01:28:39 | |
| 2024 Karlsruhe | 01:40:30 | |
| 2024 Frankfurt | — | |
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