Dive into this athlete’s performance at 2023 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 Sköries Sebastian'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 Sköries Sebastian'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 Sköries Sebastian'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 Sköries Sebastian'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 04:32. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:01 | 41:27 to 39:26 | 44.5% |
| Wall Balls | 01:38 | 07:08 to 05:30 | 36.0% |
| Sled Push | 00:22 | 02:50 to 02:28 | 8.1% |
| Farmers Carry | 00:19 | 02:13 to 01:54 | 7.0% |
| Sled Pull | 00:11 | 04:26 to 04:15 | 4.0% |
| Ski Erg | 00:01 | 04:17 to 04:16 | 0.4% |
| Burpees Broad Jump | 00:00 | 03:53 to 03:53 | 0.0% |
| Rowing | 00:00 | 04:29 to 04:29 | 0.0% |
| Sandbag Lunges | 00:00 | 04:18 to 04:18 | 0.0% |
| Sköries Sebastian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:43 | 00:00 | 04:23 +00:20 | 00:00 +00:00 |
| Ski Erg | 04:17 | 04:43 | 04:22 -00:05 | 04:23 +00:20 |
| Running 2 | 04:39 | 09:00 | 04:45 -00:06 | 08:45 +00:15 |
| Sled Push | 02:50 | 13:39 | 02:44 +00:06 | 13:30 +00:09 |
| Running 3 | 05:05 | 16:29 | 05:08 -00:03 | 16:14 +00:15 |
| Sled Pull | 04:26 | 21:34 | 04:37 -00:11 | 21:22 +00:12 |
| Running 4 | 05:00 | 26:00 | 05:06 -00:06 | 25:59 +00:01 |
| Burpees Broad Jump | 03:53 | 31:00 | 04:56 -01:03 | 31:05 -00:05 |
| Running 5 | 05:23 | 34:53 | 05:15 +00:08 | 36:01 -01:08 |
| Rowing | 04:29 | 40:16 | 04:41 -00:12 | 41:16 -01:00 |
| Running 6 | 05:16 | 44:45 | 05:09 +00:07 | 45:57 -01:12 |
| Farmers Carry | 02:13 | 50:01 | 02:04 +00:09 | 51:06 -01:05 |
| Running 7 | 05:10 | 52:14 | 05:07 +00:03 | 53:10 -00:56 |
| Sandbag Lunges | 04:18 | 57:24 | 04:47 -00:29 | 58:17 -00:53 |
| Running 8 | 06:16 | 01:01:42 | 05:36 +00:40 | 01:03:04 -01:22 |
| Wall Balls | 07:08 | 01:07:58 | 06:00 +01:08 | 01:08:40 -00:42 |
| Roxzone | 05:58 | 01:20:54 | 06:14 -00:16 | 01:20:54 |
Training strategies:
- Interval training: Incorporate high-intensity interval training (HIIT) sessions into Sebastian's training routine. This can include alternating between intense running intervals and rest periods.
- Speed workouts: Include tempo runs, fartlek runs, and hill sprints to improve running speed and endurance.
- Practice transitions: During training sessions, simulate the transitions between exercises to improve efficiency and reduce time lost during the race.
2. Wall Balls:
Sebastian's time for the Wall Balls segment was 01:07 slower than the average for his finish time. To improve in this segment, Sebastian should focus on developing his upper body strength and improving his technique for wall balls.
Training strategies:
- Upper body strength training: Incorporate exercises such as push-ups, shoulder presses, and pull-ups to develop upper body strength necessary for wall balls.
- Wall ball technique: Focus on proper form and technique. Practice squatting with the wall ball and exploding upwards while throwing the ball towards the target. Work on timing and accuracy to minimize wasted energy and improve efficiency.
3. Running 8:
Sebastian's time for Running 8 was 00:32 slower than the average for his finish time. To improve in this segment, Sebastian should focus on improving his running endurance and pacing.
Training strategies:
- Long-distance runs: Incorporate longer runs into Sebastian's training routine to build endurance and improve his overall running fitness.
- Pacing practice: During training runs, work on maintaining a consistent pace and avoid starting too fast or slowing down towards the end. This will help Sebastian maintain a steady speed throughout the race.
4. Best Lap:
Sebastian's best running lap time was impressive at 00:04:39. However, to improve his overall race performance, he should work on maintaining a consistent pace throughout the race to avoid burnout.
Training strategies:
- Pacing drills: Incorporate interval training sessions where Sebastian practices maintaining a consistent pace over a set distance. This will help him develop a sense of pacing and improve his race strategy.
By implementing these strategies and incorporating the suggested training techniques and exercises, Sebastian Sköries can improve his performance in future HYROX races. It's important to tailor the training program to his specific needs, taking into account his strengths and areas of improvement.
| Similar Athletes | |||
|---|---|---|---|
| Lovati Flavio | 2023 Milan | 01:20:53 | |
| Seewald Christopher | 2019 Nürnberg | 01:21:21 | |
| Wewering Michael | 2024 Köln | 01:20:36 | |
| Finnigan Owen | 2024 Madrid | 01:21:02 | |
| Röhrborn David | 2022 Leipzig | 01:21:05 | |
| Weikamp Dennis | 2024 Karlsruhe | 01:20:28 | |
| Ducouroy Nicolas | 2023 Paris | 01:20:47 | |
| Emsbach Carsten | 2023 Köln | 01:21:03 | |
| Parayno Joe | 2024 Melbourne | 01:20:43 | |
| Chauviere Steve | 2024 Paris | 01:21:24 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Hamburg | 01:29:10 | |
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
