Dive into this athlete’s performance at 2023 Wien 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 Sponner Julian'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 Sponner Julian'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 Sponner Julian'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 Sponner Julian'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 08:03. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 06:46 | 12:41 to 05:55 | 84.1% |
| Sled Pull | 00:58 | 05:31 to 04:33 | 12.0% |
| Sled Push | 00:19 | 02:58 to 02:39 | 3.9% |
| Ski Erg | 00:00 | 04:18 to 04:18 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:19 to 04:19 | 0.0% |
| Rowing | 00:00 | 04:39 to 04:39 | 0.0% |
| Farmers Carry | 00:00 | 01:50 to 01:50 | 0.0% |
| Sandbag Lunges | 00:00 | 04:13 to 04:13 | 0.0% |
| Run Total | 00:00 | 39:54 to 39:54 | 0.0% |
| Sponner Julian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:04 | 00:00 | 04:34 -00:30 | 00:00 +00:00 |
| Ski Erg | 04:18 | 04:04 | 04:25 -00:07 | 04:34 -00:30 |
| Running 2 | 04:48 | 08:22 | 04:53 -00:05 | 08:59 -00:37 |
| Sled Push | 02:58 | 13:10 | 02:52 +00:06 | 13:52 -00:42 |
| Running 3 | 05:14 | 16:08 | 05:19 -00:05 | 16:44 -00:36 |
| Sled Pull | 05:31 | 21:22 | 04:50 +00:41 | 22:03 -00:41 |
| Running 4 | 05:17 | 26:53 | 05:18 -00:01 | 26:53 +00:00 |
| Burpees Broad Jump | 04:19 | 32:10 | 05:12 -00:53 | 32:11 -00:01 |
| Running 5 | 05:07 | 36:29 | 05:28 -00:21 | 37:23 -00:54 |
| Rowing | 04:39 | 41:36 | 04:47 -00:08 | 42:51 -01:15 |
| Running 6 | 04:54 | 46:15 | 05:19 -00:25 | 47:38 -01:23 |
| Farmers Carry | 01:50 | 51:09 | 02:09 -00:19 | 52:57 -01:48 |
| Running 7 | 04:48 | 52:59 | 05:19 -00:31 | 55:06 -02:07 |
| Sandbag Lunges | 04:13 | 57:47 | 04:59 -00:46 | 01:00:25 -02:38 |
| Running 8 | 05:44 | 01:02:00 | 05:54 -00:10 | 01:05:24 -03:24 |
| Wall Balls | 12:41 | 01:07:44 | 06:19 +06:22 | 01:11:18 -03:34 |
| Roxzone | 03:57 | 01:24:15 | 06:38 -02:41 | 01:24:15 |
In terms of running, Julian excelled, completing the total running time in 00:39:54, which is 00:51 faster than the average. This indicates that he has a strong running profile and should continue to focus on improving his running abilities. His best running lap time of 00:04:04 was particularly noteworthy, as it was 00:21 faster than the average.
To improve his performance in the Wall Balls segment, Julian should focus on building strength and endurance in his upper body and core. Exercises such as push-ups, shoulder presses, and planks can help improve his overall strength and stability. Additionally, practicing wall balls with proper form and technique will enhance his efficiency during the race. Julian should focus on maintaining a smooth and consistent pace during this segment to avoid unnecessary time loss.
In the Sled Pull segment, Julian was 00:20 slower than the average. To improve his performance in this area, he should work on developing his leg strength and power. Exercises such as squats, lunges, and deadlifts can help build the necessary strength for sled pulling. Julian should focus on maintaining a strong and stable posture while pulling the sled and using his legs to generate power. Practicing sled pulls with different weights and distances will also help him become more efficient and improve his overall time.
Julian should also pay attention to his transitions in the roxzone. While his roxzone time of 00:03:57 was faster than the average, he can still work on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) sessions into his training routine can help improve his overall fitness and speed up his transitions.
Additionally, Julian should continue to focus on his running abilities, as this is where he excels. Incorporating interval training, hill sprints, and long-distance runs into his training routine will help him maintain and improve his running performance.
Overall, Julian Sponner has demonstrated strong performance in the Hyrox race, particularly in the running segments. By focusing on improving his performance in the Wall Balls and Sled Pull segments, he can further enhance his overall race performance. Implementing the suggested training strategies and techniques will help him build the necessary strength, endurance, and efficiency to excel in these areas. With proper pacing and race strategies, Julian has the potential to achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Owens Steven | 2023 Houston | 01:24:44 | |
| Hamilton Ben | 2024 Birmingham | 01:23:50 | |
| Van Montfoort Vincent | 2023 Amsterdam | 01:24:05 | |
| Baumgärtner Timo | 2023 Hamburg | 01:23:56 | |
| Sutkus Vilius | 2024 Poznan | 01:24:09 | |
| Höltgen Carlo | 2019 Oberhausen | 01:24:08 | |
| Heery Karl | 2023 Dublin | 01:23:54 | |
| Fabbri Trovanelli Gilberto | 2024 Rimini | 01:23:59 | |
| Dinsdale Sam | 2024 Birmingham | 01:24:25 | |
| Jeżyński Michał | 2024 Poznan | 01:24:09 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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