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 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 02:50. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 00:45 (From 34:54 to 34:09) | 26.5% |
| Sled Push | 00:29 (From 02:26 to 01:57) | 17.1% |
| Wall Balls | 00:27 (From 04:49 to 04:22) | 15.9% |
| BBJ | 00:26 (From 03:48 to 03:22) | 15.3% |
| Sled Pull | 00:22 (From 03:47 to 03:25) | 12.9% |
| Farmers Carry | 00:09 (From 01:42 to 01:33) | 5.3% |
| Rowing | 00:07 (From 04:26 to 04:19) | 4.1% |
| Ski Erg | 00:04 (From 04:05 to 04:01) | 2.4% |
| Sandbag Lunges | 00:01 (From 03:34 to 03:33) | 0.6% |
| Gast Fabian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:40 | 00:00 | 03:50 -00:10 | 00:00 +00:00 |
| Ski Erg | 04:05 | 03:40 | 04:08 -00:03 | 03:50 -00:10 |
| Running 2 | 04:04 | 07:45 | 04:04 +00:00 | 07:58 -00:13 |
| Sled Push | 02:26 | 11:49 | 02:21 +00:05 | 12:02 -00:13 |
| Running 3 | 04:25 | 14:15 | 04:20 +00:05 | 14:23 -00:08 |
| Sled Pull | 03:47 | 18:40 | 03:43 +00:04 | 18:43 -00:03 |
| Running 4 | 04:27 | 22:27 | 04:20 +00:07 | 22:26 +00:01 |
| Burpees Broad Jump | 03:48 | 26:54 | 03:37 +00:11 | 26:46 +00:08 |
| Running 5 | 04:25 | 30:42 | 04:26 -00:01 | 30:23 +00:19 |
| Rowing | 04:26 | 35:07 | 04:22 +00:04 | 34:49 +00:18 |
| Running 6 | 04:23 | 39:33 | 04:21 +00:02 | 39:11 +00:22 |
| Farmers Carry | 01:42 | 43:56 | 01:43 -00:01 | 43:32 +00:24 |
| Running 7 | 04:17 | 45:38 | 04:21 -00:04 | 45:15 +00:23 |
| Sandbag Lunges | 03:34 | 49:55 | 03:47 -00:13 | 49:36 +00:19 |
| Running 8 | 05:17 | 53:29 | 04:37 +00:40 | 53:23 +00:06 |
| Wall Balls | 04:49 | 58:46 | 04:44 +00:05 | 58:00 +00:46 |
| Roxzone | 03:58 | 01:07:25 | 04:41 -00:43 | 01:07:25 |
Strengths:
- Fabian excelled in the sled push and sled pull segments, outperforming the average by 13 seconds and 12 seconds, respectively. His strength and power were evident in these exercises, allowing him to gain a significant advantage over his competitors.
Areas for Improvement:
1. Run Total: Fabian's total running time of 00:34:54 was 01:12 slower than the average. To improve his performance in this segment, Fabian should focus on enhancing his overall fitness and reducing his transition time between exercise zones (roxzone). Incorporating interval training, tempo runs, and hill sprints into his training routine will help improve his running speed and endurance.
2. Running 8: Fabian's time of 00:05:17 in the 8th running segment was 33 seconds slower than the average. To address this, Fabian should prioritize running-specific training to improve his endurance and speed. Long-distance runs, interval training, and tempo runs will help him develop the necessary stamina and pace for this segment.
3. Burpees Broad Jump: Fabian took 00:03:48 to complete this segment, which was 28 seconds slower than the average. To improve his performance in this exercise, Fabian should focus on developing explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and burpees will enhance his explosive strength and help him complete this segment more efficiently.
Drills and Training Techniques:
1. Interval Training: Incorporate interval training sessions into Fabian's training routine. This can involve alternating between high-intensity sprints and recovery periods. For example, he can perform 30-second sprints followed by 1-minute recovery jogs. Gradually increase the duration and intensity of the sprints to improve his running speed.
2. Hill Sprints: Integrate hill sprints into Fabian's training regimen to enhance his cardiovascular endurance and leg strength. Find a steep hill and perform sprints uphill, focusing on maintaining proper running form and driving through the legs.
3. Plyometric Exercises: Include plyometric exercises such as box jumps, squat jumps, and burpees in Fabian's strength training sessions. These exercises will improve his explosive power, agility, and overall athleticism, aiding in his performance in the Burpees Broad Jump segment.
By implementing these training strategies, drills, and race strategies, Fabian Gast can further improve his performance in future HYROX races, capitalizing on his strengths and addressing areas for improvement. With his current dedication and skill level, he has the potential to achieve even greater success in the sport.
| Similar Athletes | |||
|---|---|---|---|
| Rattigan Noel | 2023 Stockholm | 01:07:22 | |
| Andersencox Oliver | 2024 Glasgow | 01:07:00 | |
| Leese Jak | 2024 Glasgow | 01:07:31 | |
| Denton Miles | 2024 Gdansk | 01:07:06 | |
| Morselli Manuel | 2023 Rimini | 01:07:47 | |
| Hernandez Beltran Jaime Javier | 2023 Barcelona | 01:07:25 | |
| Tekolf Timo | 2024 Vienna - European Championship | 01:07:14 | |
| Kohler Johannes | 2022 Frankfurt | 01:07:50 | |
| Hogarth Ryan | 2024 Birmingham | 01:07:04 | |
| Kolken Arco | 2024 Maastricht | 01:07:35 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 München Gast Fabian | 01:10:01 | |
| 2023 Frankfurt Gast Fabian | 01:07:31 | |
| 2024 Köln Gast Fabian | 01:01:03 | |
| 2024 World Championships Nice Gast Fabian | 01:06:34 | |
| 2024 Frankfurt Gast Fabian | 01:05:49 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
Gast Fabian
