Courtois Sebastien Hyrox Result

Dive into this athlete’s performance at 2020 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 297 similar athletes.

Performance Highlights

USA USA Flag Men 40-44 #110001 02:03:01 13th in AG | Top 76.5% 105th | Top 86.1%
+04:38
01:04:53
Run Total
+00:36
08:07
Avg. Lap
-00:27
05:23
Best Lap
-03:44
47:55
Workout Total
-00:28
05:59
Avg. Workout
-00:52
10:17
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.
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.

Based on 297 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.

Based on 297 athletes with similar finish time in Hyrox Men

Pacing Quality

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

Based on 297 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 Courtois Sebastien'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.

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 Courtois Sebastien'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 09:53. Check the detail of the improvement plan below.

09:20 Potential Improvement 94.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 09:20 01:04:53 to 55:33 94.4%
Sled Push 00:25 04:38 to 04:13 4.2%
Sled Pull 00:08 07:18 to 07:10 1.3%
Ski Erg 00:00 04:44 to 04:44 0.0%
Burpees Broad Jump 00:00 07:54 to 07:54 0.0%
Rowing 00:00 05:08 to 05:08 0.0%
Farmers Carry 00:00 02:50 to 02:50 0.0%
Sandbag Lunges 00:00 06:58 to 06:58 0.0%
Wall Balls 00:00 08:25 to 08:25 0.0%

Splits Time

Courtois Sebastien Perfect Race
Splits Total Average Total
Running 1 05:23 00:00 05:44 -00:21 00:00 +00:00
Ski Erg 04:44 05:23 04:55 -00:11 05:44 -00:21
Running 2 06:56 10:07 06:38 +00:18 10:39 -00:32
Sled Push 04:38 17:03 04:02 +00:36 17:17 -00:14
Running 3 08:01 21:41 07:33 +00:28 21:19 +00:22
Sled Pull 07:18 29:42 07:19 -00:01 28:52 +00:50
Running 4 08:38 37:00 07:23 +01:15 36:11 +00:49
Burpees Broad Jump 07:54 45:38 08:35 -00:41 43:34 +02:04
Running 5 08:53 53:32 07:48 +01:05 52:09 +01:23
Rowing 05:08 01:02:25 05:36 -00:28 59:57 +02:28
Running 6 08:03 01:07:33 07:33 +00:30 01:05:33 +02:00
Farmers Carry 02:50 01:15:36 02:56 -00:06 01:13:06 +02:30
Running 7 08:26 01:18:26 07:45 +00:41 01:16:02 +02:24
Sandbag Lunges 06:58 01:26:52 08:04 -01:06 01:23:47 +03:05
Running 8 10:37 01:33:50 09:49 +00:48 01:31:51 +01:59
Wall Balls 08:25 01:44:27 10:12 -01:47 01:41:40 +02:47
Roxzone 10:17 02:03:01 11:09 -00:52 02:03:01
Based on 297 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Sebastien Courtois performed well in the Hyrox race in Dallas, finishing in the top 55% of 189 athletes and ranking 13th in his age group of 40-44. His overall time was 02:03:01, with a total running time of 01:04:53, which was 08:59 slower than the average. Sebastien's best running lap was 00:05:23.

Based on the splits analysis, Sebastien performed above average in the Running 1 and Ski Erg segments, where he was faster than the average by 00:07 and 00:09, respectively. However, he struggled in the Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, and Running 8 segments, where he was slower than the average by varying margins ranging from 00:25 to 01:15.

Segments to Improve


Sebastien should focus on improving his performance in the Running 4, Running 5, Running 8, Running 7, Running 6, Running 3, and Running 2 segments, as these were the areas where he lost the most time compared to the average. To address these weaknesses, the following training strategies and techniques can be implemented:

1. Interval Training:
Incorporate interval training sessions into Sebastien's routine to improve his running speed and endurance. This can include short sprints, tempo runs, and hill repeats. Interval training helps improve cardiovascular fitness and increases running efficiency.

2. Strength Training for Running:
Sebastien should include exercises that specifically target the muscles used in running, such as squats, lunges, and calf raises. Strengthening these muscles will improve his running form and reduce the risk of injury.

3. Plyometric Exercises:
Plyometric exercises, such as box jumps and jump squats, can help improve Sebastien's explosive power and speed. These exercises simulate the explosive movements required in running and can enhance his performance in the Running segments.

4. Transition Training:
To improve the roxzone time and overall transition efficiency, Sebastien should focus on improving his overall fitness level and specifically work on his transition speed between exercises. Incorporating circuit training and practicing quick transitions between exercises can effectively reduce the time spent in the roxzone.

Strategies


During the race, Sebastien should implement the following strategies for better performance:

1. Pacing:
Sebastien should focus on maintaining a consistent and sustainable pace throughout the race. It is important to avoid starting too fast and burning out early. By pacing himself properly, he can maintain energy levels and perform better in the later stages of the race.

2. Mental Preparation:
Mental toughness plays a crucial role in endurance events like the Hyrox race. Sebastien should practice visualization techniques and positive self-talk to stay motivated and focused during the race. Maintaining a strong mental mindset will help him push through challenging segments and perform at his best.

3. Proper Nutrition and Hydration:
Adequate nutrition and hydration are essential for optimal performance. Sebastien should ensure he is properly fueling his body before, during, and after the race. This includes consuming a balanced meal with carbohydrates, proteins, and fats before the race, and hydrating with water or electrolyte-rich beverages throughout.

4. Course Familiarization:
Prior to the race, Sebastien should familiarize himself with the course layout and specific challenges of each segment. This will allow him to plan his pacing and strategy accordingly. Knowing when to push harder and when to conserve energy can make a significant difference in overall performance.

By implementing these training strategies, techniques, and race strategies, Sebastien can improve his performance in the identified areas of weakness and enhance his overall performance in future Hyrox races.

Similar Athletes
Ng Raymond 2023 Hong Kong 02:03:12
Abram Robin 2024 Glasgow 02:02:50
Siew Jon 2023 Singapore 02:03:00
Bertolini Daniele 2024 Milan 02:03:12
Parnow Jakob 2024 Malaga 02:02:50
Lau Elvis 2024 Taipei 02:02:34
Wootton James 2022 Birmingham 02:02:47
Lin Ou 2024 Beijing 02:02:52
Barreto Benjamin 2024 Ciudad de Mexico 02:02:47
Munoz Eric 2019 Miami 02:02:51

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