Dive into this athlete’s performance at 2023 München 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 149 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 Auer Rainer'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 Auer Rainer'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 Auer Rainer'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 Auer Rainer'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 07:02. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 03:29 | 12:40 to 09:11 | 49.5% |
| Sled Pull | 03:13 | 11:54 to 08:41 | 45.7% |
| Ski Erg | 00:20 | 04:51 to 04:31 | 4.7% |
| Sled Push | 00:00 | 04:56 to 04:56 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:51 to 05:51 | 0.0% |
| Rowing | 00:00 | 04:53 to 04:53 | 0.0% |
| Farmers Carry | 00:00 | 02:07 to 02:07 | 0.0% |
| Sandbag Lunges | 00:00 | 05:25 to 05:25 | 0.0% |
| Run Total | 00:00 | 44:36 to 44:36 | 0.0% |
| Auer Rainer | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:06 | 00:00 | 04:55 -00:49 | 00:00 +00:00 |
| Ski Erg | 04:51 | 04:06 | 04:30 +00:21 | 04:55 -00:49 |
| Running 2 | 04:51 | 08:57 | 05:19 -00:28 | 09:25 -00:28 |
| Sled Push | 04:56 | 13:48 | 04:51 +00:05 | 14:44 -00:56 |
| Running 3 | 05:28 | 18:44 | 06:06 -00:38 | 19:35 -00:51 |
| Sled Pull | 11:54 | 24:12 | 09:31 +02:23 | 25:41 -01:29 |
| Running 4 | 05:43 | 36:06 | 05:59 -00:16 | 35:12 +00:54 |
| Burpees Broad Jump | 05:51 | 41:49 | 05:51 +00:00 | 41:11 +00:38 |
| Running 5 | 05:53 | 47:40 | 06:13 -00:20 | 47:02 +00:38 |
| Rowing | 04:53 | 53:33 | 05:00 -00:07 | 53:15 +00:18 |
| Running 6 | 05:46 | 58:26 | 06:04 -00:18 | 58:15 +00:11 |
| Farmers Carry | 02:07 | 01:04:12 | 03:03 -00:56 | 01:04:19 -00:07 |
| Running 7 | 06:05 | 01:06:19 | 06:09 -00:04 | 01:07:22 -01:03 |
| Sandbag Lunges | 05:25 | 01:12:24 | 06:42 -01:17 | 01:13:31 -01:07 |
| Running 8 | 06:48 | 01:17:49 | 07:26 -00:38 | 01:20:13 -02:24 |
| Wall Balls | 12:40 | 01:24:37 | 09:22 +03:18 | 01:27:39 -03:02 |
| Roxzone | 08:15 | 01:45:23 | 08:22 -00:07 | 01:45:23 |
- Transitions: Rainer should aim to minimize the time spent in the roxzone, as this is where he can potentially gain or lose valuable seconds. Practicing quick and efficient transitions between exercises during training will help improve his overall race time. Additionally, incorporating specific drills and exercises that simulate the transitions between different movements, such as combining burpees with sled pushes, will help him adapt to the demands of the race.
- Strength Training: Given Rainer's faster than average total running time, he should continue to prioritize strength training to maintain a well-rounded fitness profile. Incorporating exercises that target his upper body, core, and lower body strength will help him excel in the strength-focused segments of the race. Implementing compound movements such as deadlifts, squats, and overhead presses, along with functional exercises like kettlebell swings and medicine ball slams, will help him build overall strength and power.
- Running Training: While Rainer's running performance is already strong, he can still benefit from incorporating specific running drills and interval training into his routine. Focusing on speed work, such as tempo runs and intervals, will help him further improve his running efficiency and overall race performance. Additionally, incorporating hill sprints and stair workouts will help him develop strength and power in his lower body, which will translate to improved running performance.
In summary, Rainer Auer performed well in the HYROX race, with a strong focus on his running abilities. To further enhance his performance, he should prioritize strength training to improve in segments such as the sled pull and wall balls. Implementing specific exercises, drills, and training routines tailored to these areas will help him develop the necessary strength, power, and technique. Additionally, focusing on maintaining a steady pace, minimizing transition times, and incorporating targeted running training will contribute to his overall improvement in future races.
| Similar Athletes | |||
|---|---|---|---|
| Smith Kevin | 2023 London | 01:45:15 | |
| Würzinger Marcus | 2023 München | 01:45:37 | |
| Pachula David | 2019 Oberhausen | 01:45:33 | |
| Röhnke Eric | 2021 Hamburg | 01:44:58 | |
| 石 晉維 | 2024 Taipei | 01:45:16 | |
| Moreno David | 2021 Hamburg | 01:45:51 | |
| Kelly Jamie | 2024 Manchester | 01:44:56 | |
| Kouris Ludovic | 2024 Paris | 01:45:46 | |
| Wood Bryce | 2020 Chicago | 01:45:53 | |
| Viquez Carlos | 2024 Ciudad de Mexico | 01:45:25 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Malmö | 01:50:59 | |
| 2024 Stuttgart | 01:34:28 | |
| 2024 Karlsruhe | 01:34:04 | |
| 2023 Frankfurt | 01:37:29 | |
| 2024 Poznan | 01:34:23 | |
| 2023 Stuttgart | 01:31:23 | |
| 2023 World Championships Manchester | 01:42:36 | |
| 2024 World Championships Nice | 01:43:16 | |
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