Dive into this athlete’s performance at 2023 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.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 04:46. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:56 (From 43:24 to 40:28) | 61.5% |
| Sled Push | 00:54 (From 03:29 to 02:35) | 18.9% |
| Sandbag Lunges | 00:20 (From 04:57 to 04:37) | 7.0% |
| Sled Pull | 00:17 (From 04:43 to 04:26) | 5.9% |
| Ski Erg | 00:09 (From 04:28 to 04:19) | 3.1% |
| Wall Balls | 00:09 (From 05:54 to 05:45) | 3.1% |
| BBJ | 00:01 (From 04:45 to 04:44) | 0.3% |
| Rowing | 00:00 (From 04:40 to 04:40) | 0.0% |
| Farmers Carry | 00:00 (From 01:58 to 01:58) | 0.0% |
| Steinke Daniel | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:17 | 00:00 | 04:30 -01:13 | 00:00 +00:00 |
| Ski Erg | 04:28 | 03:17 | 04:24 +00:04 | 04:30 -01:13 |
| Running 2 | 05:07 | 07:45 | 04:51 +00:16 | 08:54 -01:09 |
| Sled Push | 03:29 | 12:52 | 02:51 +00:38 | 13:45 -00:53 |
| Running 3 | 05:35 | 16:21 | 05:14 +00:21 | 16:36 -00:15 |
| Sled Pull | 04:43 | 21:56 | 04:46 -00:03 | 21:50 +00:06 |
| Running 4 | 05:52 | 26:39 | 05:13 +00:39 | 26:36 +00:03 |
| Burpees Broad Jump | 04:45 | 32:31 | 05:02 -00:17 | 31:49 +00:42 |
| Running 5 | 05:58 | 37:16 | 05:23 +00:35 | 36:51 +00:25 |
| Rowing | 04:40 | 43:14 | 04:45 -00:05 | 42:14 +01:00 |
| Running 6 | 05:43 | 47:54 | 05:15 +00:28 | 46:59 +00:55 |
| Farmers Carry | 01:58 | 53:37 | 02:07 -00:09 | 52:14 +01:23 |
| Running 7 | 05:45 | 55:35 | 05:14 +00:31 | 54:21 +01:14 |
| Sandbag Lunges | 04:57 | 01:01:20 | 04:53 +00:04 | 59:35 +01:45 |
| Running 8 | 06:12 | 01:06:17 | 05:45 +00:27 | 01:04:28 +01:49 |
| Wall Balls | 05:54 | 01:12:29 | 06:15 -00:21 | 01:10:13 +02:16 |
| Roxzone | 04:43 | 01:22:57 | 06:29 -01:46 | 01:22:57 |
One notable area of strength for Daniel was his running. His total running time of 00:43:24 was only 03:27 slower than the average, indicating that he has a solid running profile. Additionally, his best running lap time of 00:03:17 was 01:03 faster than the average, showcasing his ability to maintain a strong pace during the race.
To improve performance in running segments, Daniel should incorporate specific training strategies and techniques. Interval training, such as high-intensity interval training (HIIT), can help improve his running speed and endurance. He should focus on shorter, intense bursts of running followed by active recovery periods. This will help him build stamina and improve his overall running performance.
In addition to interval training, Daniel should also work on his running technique and form. Proper running form can significantly impact speed and efficiency. He should focus on maintaining a tall posture, engaging his core, and landing with a midfoot strike. Incorporating drills such as high knees, butt kicks, and strides can help improve his running mechanics and increase his overall speed.
For the strength-based segments, such as Sled Push and Farmer's Carry, Daniel should focus on building strength and power. Incorporating exercises such as squats, deadlifts, and lunges into his training routine will help him develop the necessary muscle strength and endurance required for these segments. Additionally, he should work on grip strength exercises, such as farmer's walks and plate pinches, to improve his performance in grip-intensive exercises like the Farmer's Carry.
During the race, Daniel should also pay attention to his transition times in the Roxzone. The fact that his Roxzone time was 01:43 faster than average suggests that he may have taken longer rests or transitions during the race. To improve this segment, he should work on his overall fitness and transition time. Incorporating circuit training and practicing quick transitions between exercises will help him become more efficient in the Roxzone.
In conclusion, Daniel Steinke had a strong performance in the 2023 Karlsruhe Hyrox race, with a solid running profile. To improve his performance in future races, he should focus on specific segments where he lost the most time, such as Running 4, Running 5, Running 7, and Running 8. Incorporating interval training, working on running technique, and focusing on strength and power exercises will help him enhance his performance in these areas. Additionally, he should pay attention to his pacing and transition times in the Roxzone to further improve his overall race performance.
| Similar Athletes | |||
|---|---|---|---|
| Hayward Nathan | 2024 Sports Direct HYROX London | 01:22:48 | |
| blasco nick | 2021 Dallas | 01:22:41 | |
| Bolz Christoph | 2022 Bremen | 01:23:15 | |
| Bouazzat Romain | 2024 Paris | 01:22:39 | |
| Lopez De Pariza Xabier | 2024 Madrid | 01:22:51 | |
| Hazard Germain | 2023 Paris | 01:23:20 | |
| Crudden Mark | 2024 Sydney | 01:22:54 | |
| Wyatt James | 2024 Toronto | 01:23:05 | |
| Pasquier Benoit | 2024 Paris | 01:22:37 | |
| Kipp Nicholas | 2022 Chicago | 01:22:42 | |
| Other Results from this athlete | ||
|---|---|---|
| 2019 Karlsruhe Steinke Daniel | 01:27:11 | |
| 2020 Karlsruhe Steinke Daniel | 01:20:32 | |
| 2019 Frankfurt Steinke Daniel | 01:23:33 | |
| 2023 Köln Steinke Daniel | 01:23:12 | |
| 2024 Karlsruhe Steinke Daniel | 01:33:09 | |
| 2024 Stuttgart Steinke Daniel | 01:27:48 | |
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Steinke Daniel
