graff wooch Performance Analysis

Dive into this athlete’s performance at 2023 Dallas 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 890 similar athletes.

Season 22/23 2023 Dallas (466) HYROX (373) Men (238) graff wooch

USA USA Flag Men Man 45-49 #95017 01:06:43 🥇 in AG | Top 3.3% 5th | Top 2.1%

Performance Highlights

+00:01
34:02
Run Total
+00:00
04:15
Avg. Lap
-00:30
03:15
Best Lap
+00:17
28:29
Workout Total
+00:02
03:33
Avg. Workout
-00:13
04:17
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.

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Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 2 to 46.
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Percentile based on all the athletes who competed in Hyrox Men

Running

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.

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Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 195 to 292.
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Based on 890 athletes with similar finish time in Hyrox Men

Workouts

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.

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Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 101 to 306.
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Based on 890 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire graff wooch'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 graff wooch's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

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Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -41 to 39.
End of interactive chart.
Based on 890 athletes with similar finish time in Hyrox Men

Spread of Splits Time

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 graff wooch'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.

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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 866.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men

Improvement Plan

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 graff wooch'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 03:08. Check the detail of the improvement plan below.

00:54 Potential Improvement 28.7% Focus During Training

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Bar chart with 52 bars.
Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 90 to 600.
The chart has 1 Y axis displaying values. Data ranges from 1 to 8296.
CurrentTarget
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Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Push 00:54 02:48 to 01:54 28.7%
Wall Balls 00:49 05:06 to 04:17 26.1%
Sled Pull 00:37 03:58 to 03:21 19.7%
Ski Erg 00:17 04:17 to 04:00 9.0%
Run Total 00:17 34:02 to 33:45 9.0%
Farmers Carry 00:09 01:41 to 01:32 4.8%
Rowing 00:05 04:22 to 04:17 2.7%
Burpees Broad Jump 00:00 02:55 to 02:55 0.0%
Sandbag Lunges 00:00 03:22 to 03:22 0.0%

Splits Time

graff wooch Perfect Race
Splits Total Average Total
Running 1 03:15 00:00 03:47 -00:32 00:00 +00:00
Ski Erg 04:17 03:15 04:07 +00:10 03:47 -00:32
Running 2 04:06 07:32 04:02 +00:04 07:54 -00:22
Sled Push 02:48 11:38 02:20 +00:28 11:56 -00:18
Running 3 04:29 14:26 04:18 +00:11 14:16 +00:10
Sled Pull 03:58 18:55 03:40 +00:18 18:34 +00:21
Running 4 04:15 22:53 04:18 -00:03 22:14 +00:39
Burpees Broad Jump 02:55 27:08 03:36 -00:41 26:32 +00:36
Running 5 04:25 30:03 04:23 +00:02 30:08 -00:05
Rowing 04:22 34:28 04:22 +00:00 34:31 -00:03
Running 6 04:20 38:50 04:19 +00:01 38:53 -00:03
Farmers Carry 01:41 43:10 01:42 -00:01 43:12 -00:02
Running 7 04:23 44:51 04:20 +00:03 44:54 -00:03
Sandbag Lunges 03:22 49:14 03:45 -00:23 49:14 +00:00
Running 8 04:52 52:36 04:34 +00:18 52:59 -00:23
Wall Balls 05:06 57:28 04:40 +00:26 57:33 -00:05
Roxzone 04:17 01:06:43 04:30 -00:13 01:06:43
Based on 890 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Wooch Graff had an impressive performance in the 2023 Dallas HYROX race. He finished with an overall rank of 5, placing him in the top 1% of 373 athletes. In his age group (45-49), he achieved an outstanding rank of 1, placing him in the top 2% of 45 athletes. His overall time of 01:06:43 showcased his strong fitness level and determination.

In terms of his splits analysis, Wooch Graff exhibited strengths in Running 1, Burpees Broad Jump, Farmers Carry, and Sandbag Lunges. These segments were faster than the average, indicating his proficiency in these exercises. His pacing throughout the race was relatively consistent, with no significant variations in his splits.

Segments to Improve


Although Wooch Graff performed exceptionally well overall, there were a few segments where he lost time compared to the average. These segments include Run Total, Wall Balls, Ski Erg, Running 8, Sled Push, and Running 3. To improve his performance in these areas, Wooch should focus on specific training strategies and techniques.

1. Run Total:
Wooch's total running time was 00:34:02, which was 00:38 slower than the average. To enhance his running performance, he should incorporate interval training, hill sprints, and tempo runs into his training routine. This will help improve his speed, endurance, and overall running efficiency.

2. Wall Balls:
Wooch took 00:05:06 to complete the Wall Balls segment, which was 00:19 slower than the average. To excel in this exercise, he should work on strengthening his lower body and core muscles. Incorporating exercises such as squats, lunges, and medicine ball throws will help enhance his power and accuracy in performing Wall Balls.

3. Ski Erg:
Wooch's time of 00:04:17 in the Ski Erg segment was 00:15 slower than the average. To improve his performance in this area, he should focus on increasing his upper body strength and endurance. Incorporating exercises such as rowing, planks, and kettlebell swings will help him develop the necessary muscular endurance and power for the Ski Erg.

4. Running 8:
Wooch's time of 00:04:52 in Running 8 was 00:12 slower than the average. To enhance his performance in this running segment, he should incorporate interval training, hill repeats, and fartlek runs into his training routine. These workouts will help improve his speed, endurance, and overall running efficiency.

5. Sled Push:
Wooch took 00:02:48 to complete the Sled Push, which was 00:11 slower than the average. To improve his performance in this area, he should focus on strengthening his lower body and core muscles. Exercises such as squats, deadlifts, and sled pushes will help enhance his power and speed in pushing the sled.

6. Running 3:
Wooch's time of 00:04:29 in Running 3 was 00:11 slower than the average. To improve his performance in this running segment, he should focus on improving his aerobic capacity and endurance. Incorporating long-distance runs, tempo runs, and interval training will help him build his cardiovascular fitness and improve his running speed.

Strategies


To optimize his performance in future races, Wooch Graff should consider the following strategies:

1. Pacing:
It is important for Wooch to maintain a consistent pace throughout the race. Avoid starting too fast and burning out early. By pacing himself effectively, he can ensure sustainable energy levels and avoid unnecessary fatigue.

2. Transitions:
Wooch should work on improving his transition time in the roxzone. By training his overall fitness and practicing efficient transitions, he can minimize time lost during these intervals.

3. Strength Training:
Wooch should prioritize strength training sessions to improve his overall power and muscular endurance. Incorporating exercises that target specific muscle groups used in HYROX events will enhance his performance in various segments.

4. Interval Training:
Implementing interval training sessions into his training routine will help Wooch improve his speed and endurance. These workouts can be tailored to target specific areas that need improvement, such as running and Ski Erg.

5. Recovery:
Adequate rest and recovery between training sessions are crucial for Wooch's overall performance. Incorporate rest days, proper nutrition, and quality sleep to optimize his training adaptations and prevent injuries.

By incorporating these strategies and focusing on specific training techniques, Wooch Graff can further enhance his performance in future HYROX races. With his dedication and potential, he has the opportunity to achieve even greater success.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.

Chart

Line chart with 2 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 2 to 91.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Dechamps Jessy 2023 Paris 01:06:31
Mussard Patrice 2024 Paris 01:06:14
Greenhalgh Andrew 2024 Manchester 01:07:11
Betancort Riverol Sergio José 2023 Madrid 01:07:10
Hill Galen 2024 Turin 01:07:05
Seghers Gianni 2023 Rotterdam 01:06:34
Gendre Mathieu 2024 Stuttgart 01:06:30
Branford George 2023 London 01:07:05
Zupancich Virgilio 2024 Rimini 01:07:11
Lockley Keith 2022 Birmingham 01:07:13

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Dallas 01:29:17

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