Dive into this athlete’s performance at 2023 Frankfurt 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 Grndl Sascha'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 Grndl Sascha'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 Grndl Sascha'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 Grndl Sascha'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 06:35. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 02:07 | 10:07 to 08:00 | 32.2% |
| Sandbag Lunges | 01:44 | 07:53 to 06:09 | 26.3% |
| Sled Pull | 01:33 | 07:26 to 05:53 | 23.5% |
| Burpees Broad Jump | 01:01 | 07:39 to 06:38 | 15.4% |
| Rowing | 00:10 | 05:18 to 05:08 | 2.5% |
| Ski Erg | 00:00 | 04:41 to 04:41 | 0.0% |
| Sled Push | 00:00 | 02:23 to 02:23 | 0.0% |
| Farmers Carry | 00:00 | 02:05 to 02:05 | 0.0% |
| Run Total | 00:00 | 46:40 to 46:40 | 0.0% |
| Grndl Sascha | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:26 | 00:00 | 05:08 -00:42 | 00:00 +00:00 |
| Ski Erg | 04:41 | 04:26 | 04:40 +00:01 | 05:08 -00:42 |
| Running 2 | 05:18 | 09:07 | 05:41 -00:23 | 09:48 -00:41 |
| Sled Push | 02:23 | 14:25 | 03:29 -01:06 | 15:29 -01:04 |
| Running 3 | 05:42 | 16:48 | 06:16 -00:34 | 18:58 -02:10 |
| Sled Pull | 07:26 | 22:30 | 06:00 +01:26 | 25:14 -02:44 |
| Running 4 | 05:59 | 29:56 | 06:14 -00:15 | 31:14 -01:18 |
| Burpees Broad Jump | 07:39 | 35:55 | 06:43 +00:56 | 37:28 -01:33 |
| Running 5 | 05:58 | 43:34 | 06:30 -00:32 | 44:11 -00:37 |
| Rowing | 05:18 | 49:32 | 05:11 +00:07 | 50:41 -01:09 |
| Running 6 | 05:46 | 54:50 | 06:18 -00:32 | 55:52 -01:02 |
| Farmers Carry | 02:05 | 01:00:36 | 02:34 -00:29 | 01:02:10 -01:34 |
| Running 7 | 05:57 | 01:02:41 | 06:18 -00:21 | 01:04:44 -02:03 |
| Sandbag Lunges | 07:53 | 01:08:38 | 06:18 +01:35 | 01:11:02 -02:24 |
| Running 8 | 07:38 | 01:16:31 | 07:25 +00:13 | 01:17:20 -00:49 |
| Wall Balls | 10:07 | 01:24:09 | 08:14 +01:53 | 01:24:45 -00:36 |
| Roxzone | 07:47 | 01:41:54 | 08:55 -01:08 | 01:41:54 |
One notable highlight is his total running time, which was 00:46:40, 32 seconds faster than the average. This suggests that Sascha has a strong running profile and should continue to focus on improving his running skills.
To improve performance in these segments, Sascha should focus on specific training strategies and techniques:
1. Wall Balls: Sascha lost 1 minute and 53 seconds compared to the average in this segment. To improve, he should incorporate exercises that specifically target leg and core strength, such as squats, lunges, and wall sits. Additionally, practicing proper form and technique for wall balls, including a full squat and explosive upward movement, will help optimize performance.
2. Sandbag Lunges: Sascha lost 1 minute and 37 seconds compared to the average in this segment. To improve, he should work on strengthening his lower body, particularly his quadriceps and glutes. Exercises such as walking lunges, Bulgarian split squats, and step-ups with a sandbag will help build strength and stability for this segment.
3. Burpees Broad Jump: Sascha lost 1 minute and 15 seconds compared to the average in this segment. To improve, he should focus on increasing his cardiovascular endurance and explosive power. Incorporating exercises such as burpees, box jumps, and explosive push-ups will help improve his performance in this segment.
4. Sled Pull: Sascha lost 1 minute and 10 seconds compared to the average in this segment. To improve, he should focus on building upper body strength and improving his grip strength. Exercises such as pull-ups, rows, and farmer's walks will help strengthen the necessary muscle groups for this segment.
5. Rowing: Sascha lost 11 seconds compared to the average in this segment. To improve, he should focus on improving his rowing technique and increasing his overall power and endurance. Incorporating rowing intervals and exercises that target the back, arms, and core muscles will help enhance performance in this segment.
6. Running 8: Sascha lost 11 seconds compared to the average in this segment. To improve, he should continue to focus on his running training and incorporate interval training and hill sprints to increase his speed and endurance.
By implementing these strategies and incorporating the suggested training techniques, Sascha Grndl can improve his performance in the identified areas and achieve better results in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Weise Kai | 2020 Hannover | 01:42:24 | |
| Taylor Adam | 2024 Dublin | 01:42:22 | |
| Wei Andy Ea Wen | 2024 Singapore | 01:41:30 | |
| Hiemeyer Michael | 2023 München | 01:41:32 | |
| Way Jordy | 2024 Anaheim | 01:41:32 | |
| Peña Hernandez Juan Carlos | 2024 Vienna - European Championship | 01:42:18 | |
| Seehafer Henning | 2024 Vienna - European Championship | 01:42:21 | |
| Van Zuiden Todd | 2024 Chicago Navy Pier | 01:42:08 | |
| Hobbs Luke | 2024 Glasgow | 01:41:32 | |
| Mcilravey John | 2024 Manchester | 01:41:59 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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
