Dive into this athlete’s performance at 2020 Hannover 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 Kramer 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 Kramer 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 Kramer 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 Kramer 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 05:37. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Push | 01:44 | 04:41 to 02:57 | 30.9% |
| Wall Balls | 01:32 | 08:11 to 06:39 | 27.3% |
| Sled Pull | 01:20 | 06:22 to 05:02 | 23.7% |
| Burpees Broad Jump | 00:46 | 06:18 to 05:32 | 13.6% |
| Sandbag Lunges | 00:15 | 05:30 to 05:15 | 4.5% |
| Ski Erg | 00:00 | 04:27 to 04:27 | 0.0% |
| Rowing | 00:00 | 04:48 to 04:48 | 0.0% |
| Farmers Carry | 00:00 | 01:58 to 01:58 | 0.0% |
| Run Total | 00:00 | 42:29 to 42:29 | 0.0% |
| Kramer Stefan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:42 | 00:00 | 04:45 +00:57 | 00:00 +00:00 |
| Ski Erg | 04:27 | 05:42 | 04:31 -00:04 | 04:45 +00:57 |
| Running 2 | 04:52 | 10:09 | 05:10 -00:18 | 09:16 +00:53 |
| Sled Push | 04:41 | 15:01 | 03:04 +01:37 | 14:26 +00:35 |
| Running 3 | 05:09 | 19:42 | 05:39 -00:30 | 17:30 +02:12 |
| Sled Pull | 06:22 | 24:51 | 05:17 +01:05 | 23:09 +01:42 |
| Running 4 | 05:10 | 31:13 | 05:38 -00:28 | 28:26 +02:47 |
| Burpees Broad Jump | 06:18 | 36:23 | 05:49 +00:29 | 34:04 +02:19 |
| Running 5 | 05:41 | 42:41 | 05:50 -00:09 | 39:53 +02:48 |
| Rowing | 04:48 | 48:22 | 04:56 -00:08 | 45:43 +02:39 |
| Running 6 | 05:40 | 53:10 | 05:40 +00:00 | 50:39 +02:31 |
| Farmers Carry | 01:58 | 58:50 | 02:18 -00:20 | 56:19 +02:31 |
| Running 7 | 05:31 | 01:00:48 | 05:39 -00:08 | 58:37 +02:11 |
| Sandbag Lunges | 05:30 | 01:06:19 | 05:30 +00:00 | 01:04:16 +02:03 |
| Running 8 | 04:48 | 01:11:49 | 06:22 -01:34 | 01:09:46 +02:03 |
| Wall Balls | 08:11 | 01:16:37 | 07:03 +01:08 | 01:16:08 +00:29 |
| Roxzone | 06:01 | 01:30:41 | 07:30 -01:29 | 01:30:41 |
- Squats: Incorporating squats into his training routine can help improve leg and core strength, which are essential for pushing the sled. Stefan can start with bodyweight squats and gradually add weights as he progresses.
- Sled Pushes: Stefan should incorporate sled pushes into his training, gradually increasing the weight and distance. This will help him build the specific strength and endurance required for this segment.
2. Wall Balls: Stefan had a time of 00:08:11 for the Wall Balls, which was 01:12 slower than the average. To improve in this segment, Stefan should focus on improving his upper body strength and endurance. Specific exercises that can help include:
- Medicine Ball Thrusters: Stefan should incorporate thrusters with a medicine ball into his training routine. This exercise mimics the movement of wall balls and helps improve upper body and leg strength.
- Shoulder Press: Incorporating shoulder press exercises can help improve upper body strength, which is crucial for wall balls. Stefan can use dumbbells or a barbell for this exercise.
3. Running 1: Stefan had a time of 00:05:42 for Running 1, which was 01:05 slower than the average. To improve his running performance, Stefan should focus on improving his speed and endurance. Specific training strategies and techniques that can help include:
- Interval Training: Stefan can incorporate interval training into his running workouts. This involves alternating between high-intensity sprints and periods of active recovery. This will help improve his speed and endurance.
- Tempo Runs: Stefan should include tempo runs in his training routine. These runs involve running at a comfortably hard pace for an extended period. This will help improve his endurance and pacing.
- Transitions: Stefan should aim to minimize the time spent in the roxzone, as this can impact his overall performance. By practicing quick and efficient transitions between exercises, he can save valuable time and maintain momentum throughout the race.
- Mental Preparation: Stefan should focus on mental preparation before the race. Visualizing success, setting goals, and staying focused during the race will help him perform at his best.
In conclusion, Stefan Kramer had a strong performance in the Hyrox race, ranking well in his age group and overall. To improve his performance, he should focus on specific segments such as the Sled Push, Wall Balls, and Running 1. By incorporating specific exercises, drills, and training strategies tailored to these areas, Stefan can continue to enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Macmillan Connor | 2024 London | 01:30:22 | |
| Bell Josh | 2024 Singapore | 01:30:52 | |
| Lewis Mike | 2023 London | 01:31:00 | |
| Thievanayagam Sivarajah | 2023 London | 01:31:01 | |
| Vanmansart Florent | 2024 Marseille | 01:30:12 | |
| Crickmar Alex | 2023 London | 01:30:30 | |
| Howlin Michael | 2024 Berlin | 01:30:58 | |
| Lumsden Rob | 2024 Dublin | 01:30:13 | |
| Murphy Eamonn | 2024 Malaga | 01:30:58 | |
| Pulido David | 2024 Paris | 01:30:41 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Hamburg | 01:21:40 | |
| 2022 Bremen | 01:29:17 | |
| 2022 Hamburg | 01:20:01 | |
| 2019 Hamburg | 01:36:54 | |
| 2024 Hamburg | 01:18:58 | |
| 2024 Frankfurt | 01:18:54 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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