Dive into this athlete’s performance at 2023 Rotterdam 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 Flagner 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 Flagner 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 Flagner 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 Flagner 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 09:47. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 06:38 | 53:52 to 47:14 | 67.8% |
| Farmers Carry | 03:01 | 05:28 to 02:27 | 30.8% |
| Rowing | 00:07 | 05:10 to 05:03 | 1.2% |
| Sled Pull | 00:01 | 05:39 to 05:38 | 0.2% |
| Ski Erg | 00:00 | 04:38 to 04:38 | 0.0% |
| Sled Push | 00:00 | 02:58 to 02:58 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:48 to 05:48 | 0.0% |
| Sandbag Lunges | 00:00 | 04:26 to 04:26 | 0.0% |
| Wall Balls | 00:00 | 06:14 to 06:14 | 0.0% |
| Flagner Stefan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:07 | 00:00 | 05:05 -00:58 | 00:00 +00:00 |
| Ski Erg | 04:38 | 04:07 | 04:38 +00:00 | 05:05 -00:58 |
| Running 2 | 05:11 | 08:45 | 05:31 -00:20 | 09:43 -00:58 |
| Sled Push | 02:58 | 13:56 | 03:20 -00:22 | 15:14 -01:18 |
| Running 3 | 06:15 | 16:54 | 06:04 +00:11 | 18:34 -01:40 |
| Sled Pull | 05:39 | 23:09 | 05:48 -00:09 | 24:38 -01:29 |
| Running 4 | 06:47 | 28:48 | 06:02 +00:45 | 30:26 -01:38 |
| Burpees Broad Jump | 05:48 | 35:35 | 06:36 -00:48 | 36:28 -00:53 |
| Running 5 | 09:37 | 41:23 | 06:17 +03:20 | 43:04 -01:41 |
| Rowing | 05:10 | 51:00 | 05:06 +00:04 | 49:21 +01:39 |
| Running 6 | 07:22 | 56:10 | 06:08 +01:14 | 54:27 +01:43 |
| Farmers Carry | 05:28 | 01:03:32 | 02:30 +02:58 | 01:00:35 +02:57 |
| Running 7 | 06:52 | 01:09:00 | 06:04 +00:48 | 01:03:05 +05:55 |
| Sandbag Lunges | 04:26 | 01:15:52 | 06:10 -01:44 | 01:09:09 +06:43 |
| Running 8 | 07:44 | 01:20:18 | 07:03 +00:41 | 01:15:19 +04:59 |
| Wall Balls | 06:14 | 01:28:02 | 07:55 -01:41 | 01:22:22 +05:40 |
| Roxzone | 04:38 | 01:38:45 | 08:28 -03:50 | 01:38:45 |
Stefan Flagner's overall performance in the HYROX race in Rotterdam was solid, placing him in the top 48% of 865 athletes overall and the top 46% of 156 athletes in his age group. His overall time of 01:38:45 is respectable, but there are areas where he can improve to further enhance his performance.
Stefan's total running time of 00:53:52 is 07:50 slower than the average, indicating that he may need to work on his running fitness. However, it is worth noting that his best running lap of 00:04:07 was 00:42 faster than the average, suggesting that he has the potential to excel in running segments.
Based on the splits analysis, the segments where Stefan lost the most time were the Run Total, Running 5, Farmers Carry, Running 6, Running 7, Running 4, and Running 8. These segments should be the focus of his training to improve his overall performance.
1. Run Total: Stefan's total running time was slower than average. To improve this segment, he should focus on improving his overall fitness and working on his transition time. Incorporating interval training, such as high-intensity interval training (HIIT) or fartlek runs, can help improve his running performance.
2. Running 5: Stefan was 03:23 slower than the average in this segment. To improve his time, he should focus on endurance training, including longer distance runs and tempo runs. Incorporating hill sprints and plyometric exercises, such as box jumps and jump squats, can also help improve his power and speed.
3. Farmers Carry: Stefan was 02:54 slower than the average in this segment. To improve his performance, he should focus on increasing his grip strength and overall strength. Exercises such as farmer's walks, deadlifts, and kettlebell swings can help improve his grip and overall strength for this segment.
4. Running 6: Stefan was 01:17 slower than the average in this segment. To improve his time, he should focus on improving his endurance and speed. Incorporating tempo runs, interval training, and fartlek runs can help improve his running performance in this segment.
5. Running 7: Stefan was 00:51 slower than the average in this segment. To improve his time, he should focus on improving his endurance and speed. Incorporating longer distance runs, tempo runs, and interval training can help improve his running performance in this segment.
6. Running 4: Stefan was 00:44 slower than the average in this segment. To improve his time, he should focus on improving his endurance and speed. Incorporating interval training, such as fartlek runs and tempo runs, can help improve his running performance in this segment.
7. Running 8: Stefan was 00:36 slower than the average in this segment. To improve his time, he should focus on improving his endurance and speed. Incorporating interval training, tempo runs, and hill sprints can help improve his running performance in this segment.
To improve overall performance in future races, Stefan should consider the following strategies:
1. Pacing: It is important for Stefan to find a balance between pushing himself and pacing appropriately throughout the race. Analyzing his splits, he should aim to maintain a consistent pace in the running segments and avoid starting too fast, which may lead to fatigue later on.
2. Strength Training: Stefan should focus on strength training exercises that target the specific muscle groups used in each segment. This will help improve his performance and prevent fatigue during the race. Incorporate exercises like squats, lunges, deadlifts, and kettlebell swings into his training routine.
3. Transition Time: Stefan should work on improving his transition time between segments. This can be achieved through practice and familiarization with each exercise and its equipment. Setting up mock race scenarios during training can help improve his efficiency during transitions.
4. Mental Preparation: HYROX races can be physically and mentally demanding. Stefan should work on mental strategies, such as visualization and positive self-talk, to stay focused and motivated throughout the race.
By implementing these strategies and focusing on the identified areas of improvement, Stefan can enhance his performance in future HYROX races. It is important for him to continue monitoring his progress and adjusting his training plan accordingly. Good luck!
| Similar Athletes | |||
|---|---|---|---|
| Chhabra Amit | 2024 Chicago Navy Pier | 01:38:37 | |
| Mcdowall Robert | 2023 Birmingham | 01:38:47 | |
| Schipper Marvin | 2018 Hamburg | 01:39:06 | |
| Gilbert Ian | 2024 Birmingham | 01:38:32 | |
| Mitchell Paul | 2024 Dublin | 01:38:24 | |
| Barnes Adrian | 2022 London | 01:38:34 | |
| Berberich Alexander | 2020 Karlsruhe | 01:38:23 | |
| Hargreaves David | 2024 Manchester | 01:39:15 | |
| Hamilton Aidan | 2024 Madrid | 01:38:26 | |
| Arcuri Francesco | 2024 Rimini | 01:38:58 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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