Dive into this athlete’s performance at 2024 Karlsruhe 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.
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 1000 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 1000 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Stephan Luca'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 Stephan Luca'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 1000 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 Stephan Luca'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 Stephan Luca'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
05:40.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Luca Stephan's performance in the 2024 Karlsruhe HYROX race places him solidly in the middle tier among his peers, demonstrating a balanced blend of strength and endurance. His overall rank and position within his age group suggest a competitive spirit and a foundation of fitness. However, Luca's total running time being slower than average indicates a need for enhanced endurance training. Conversely, Luca's exceptional performance in the first running segment and exercises such as the Sandbag Lunges and Wall Balls highlight his strong start and strength capabilities. This suggests Luca might have started the race too fast, impacting his energy management throughout the event. His profile leans towards a hybrid athlete, but with a slight inclination towards strength, given his better-than-average performance in strength-focused segments.
Segments to Improve:
Run Total: Luca's overall running time indicates room for improvement in endurance and pacing strategy. Incorporating interval training, such as 400m repeats at a faster pace than his current average, with equal rest periods, can help improve his speed and cardiovascular capacity. Additionally, long, slow distance runs (1.5-2x the race distance) at a comfortable pace will enhance his endurance. Practicing negative splits during training, where each interval or mile is run slightly faster than the last, can also teach better pace control.
Roxzone: The slower-than-average Roxzone time suggests Luca can benefit from improving his transition efficiency and overall fitness. Circuit training that mimics race day conditions, transitioning quickly between strength exercises and short runs, can help reduce transition times. Emphasizing plyometric exercises within these circuits will also enhance his agility, making quick stops and starts between exercise zones more efficient.
Farmer's Carry: To improve his performance in the Farmer's Carry, Luca should focus on grip strength and core stability exercises. Dead hangs, farmer's walks with incrementally heavier weights, and exercises like the deadlift and kettlebell swings can increase his grip strength and overall carrying capacity. Planks and side planks will enhance core stability, crucial for maintaining form and efficiency during the carry.
Ski Erg: Given the slight delay in the Ski Erg segment, incorporating specific drills that target the double poling technique used in this exercise can be beneficial. Interval sessions on the Ski Erg focusing on high intensity for short durations, followed by equal rest, can help improve his power output. Technique drills, focusing on core engagement and proper arm extension, will also enhance efficiency in this segment.
Race Strategies:
Energy Management: Luca should focus on starting the race at a sustainable pace, avoiding going out too fast in the initial running segments. Implementing a race simulation during training, where he practices pacing the run segments as he would on race day, can help build a more intuitive understanding of his ideal pace.
Transition Efficiency: Reducing time in the Roxzone requires not only physical but also mental preparation. Practicing quick mental switches from one exercise to the next and setting up a streamlined process for moving between segments will minimize downtime. Visualization techniques, where Luca mentally rehearses the race, including transitions, can also be beneficial.
Strength Endurance Balance: Given Luca's slightly stronger performance in strength exercises, continuing to build his endurance base without neglecting strength training is crucial. Incorporating at least two strength training sessions focused on compound movements and two endurance sessions per week can help maintain this balance. Cross-training activities like cycling or swimming can also provide variety while improving cardiovascular fitness.
By focusing on these targeted improvements and implementing the suggested strategies, Luca Stephan can significantly enhance his performance in future HYROX races. With dedication to his training plan and strategic adjustments to his race day approach, Luca has the potential to climb the ranks and achieve even greater success in his athletic pursuits.