Season 21/22 2021 Berlin (224) HYROX (190) Men (130) Heinrichs Thomas

Heinrichs Thomas Hyrox Result

Dive into this athlete’s performance at 2021 Berlin 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.

Performance Highlights

CIV CIV Flag Men 35-39 #110006 01:39:41 19th in AG | Top 86.4% 103rd | Top 79.2%
+01:09
49:50
Run Total
+00:09
06:14
Avg. Lap
-00:23
04:43
Best Lap
-01:34
40:49
Workout Total
-00:11
05:06
Avg. Workout
+00:29
09:07
Roxzone

Race Summary

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 Heinrichs Thomas'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 Heinrichs Thomas'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 Heinrichs Thomas'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 Heinrichs Thomas'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 03:26. Check the detail of the improvement plan below.

02:06 Potential Improvement 61.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:06 49:50 to 47:44 61.2%
Sled Pull 00:41 06:25 to 05:44 19.9%
Farmers Carry 00:21 02:50 to 02:29 10.2%
Sled Push 00:11 03:33 to 03:22 5.3%
Rowing 00:07 05:12 to 05:05 3.4%
Ski Erg 00:00 04:36 to 04:36 0.0%
Burpees Broad Jump 00:00 05:26 to 05:26 0.0%
Sandbag Lunges 00:00 05:21 to 05:21 0.0%
Wall Balls 00:00 07:26 to 07:26 0.0%

Splits Time

Heinrichs Thomas Perfect Race
Splits Total Average Total
Running 1 04:43 00:00 05:04 -00:21 00:00 +00:00
Ski Erg 04:36 04:43 04:39 -00:03 05:04 -00:21
Running 2 05:30 09:19 05:35 -00:05 09:43 -00:24
Sled Push 03:33 14:49 03:26 +00:07 15:18 -00:29
Running 3 07:16 18:22 06:08 +01:08 18:44 -00:22
Sled Pull 06:25 25:38 05:51 +00:34 24:52 +00:46
Running 4 06:13 32:03 06:06 +00:07 30:43 +01:20
Burpees Broad Jump 05:26 38:16 06:35 -01:09 36:49 +01:27
Running 5 06:12 43:42 06:21 -00:09 43:24 +00:18
Rowing 05:12 49:54 05:08 +00:04 49:45 +00:09
Running 6 06:18 55:06 06:09 +00:09 54:53 +00:13
Farmers Carry 02:50 01:01:24 02:31 +00:19 01:01:02 +00:22
Running 7 06:22 01:04:14 06:08 +00:14 01:03:33 +00:41
Sandbag Lunges 05:21 01:10:36 06:12 -00:51 01:09:41 +00:55
Running 8 07:19 01:15:57 07:09 +00:10 01:15:53 +00:04
Wall Balls 07:26 01:23:16 08:01 -00:35 01:23:02 +00:14
Roxzone 09:07 01:39:41 08:38 +00:29 01:39:41
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Thomas Heinrichs performed well in the Hyrox race in Berlin, finishing with an overall rank of 103 out of 190 athletes, placing him in the top 54% of participants. In his age group (35-39), he ranked 19th out of 32 athletes, putting him in the top 59%. His overall time was 01:39:41, with a total running time of 00:49:50, which was 03:47 slower than the average for his finish time.

In terms of his splits, Thomas performed exceptionally well in the Running 1 and Ski Erg segments, being 00:09 and 00:03 faster than the average, respectively. He also showed strength in the Sled Push and Burpees Broad Jump segments, being 00:18 and 00:46 faster than the average, respectively. However, he struggled in the Running 3, Sled Pull, Running 4, Running 6, Farmers Carry, Running 7, and Roxzone segments, where he was slower than the average.

Segments to Improve


1. Running 3:
Thomas was 01:07 slower than the average in this segment. To improve his performance, he should focus on improving his running endurance and speed. Incorporate interval training, such as tempo runs and fartlek runs, to increase his speed and endurance. Additionally, adding hill sprints and hill repeats to his training routine will help improve his leg strength and running efficiency.

2. Running 6:
Thomas was 00:11 slower than the average in this segment. To enhance his performance, he should work on his running technique and form. Incorporate drills such as high knees, butt kicks, and bounding to improve his running mechanics and efficiency. Additionally, strength training exercises like squats, lunges, and deadlifts will help strengthen his leg muscles and improve his running power.

3. Farmers Carry:
Thomas was 00:15 slower than the average in this segment. To improve his performance in the Farmers Carry, he should focus on grip strength and endurance. Incorporate exercises like farmer's walks, dead hangs, and grip squeezes into his training routine. Additionally, perform exercises that target the core and back muscles, such as planks and rows, to improve stability during the Farmers Carry.

4. Running 7:
Thomas was 00:16 slower than the average in this segment. To improve his running performance in this segment, he should focus on increasing his running endurance and speed. Incorporate long-distance runs and interval training into his training routine. Additionally, incorporating plyometric exercises such as jump squats and box jumps will help improve his explosive power and running efficiency.

5. Roxzone:
Thomas spent 00:19 more time in the Roxzone than the average. To improve his transition time, he should work on improving his overall fitness and agility. Incorporate circuit training and HIIT workouts into his training routine to improve his cardiovascular endurance and speed. Additionally, practice quick transitions between exercises to improve his efficiency during the race.

Strategies


1. Pacing:
Thomas should focus on maintaining a consistent pace throughout the race. Avoid starting too fast and burning out early. Pace himself according to his capabilities and adjust the intensity as needed during the race.

2. Strategic Rests:
During the race, Thomas should strategically plan his rests in the Roxzone to optimize his overall performance. Instead of taking longer rests, aim for shorter, more frequent rests to minimize time lost.

3. Mental Preparation:
Prior to the race, Thomas should visualize himself successfully completing each segment and overcoming any challenges. Mental preparation is crucial for maintaining focus and motivation throughout the race.

4. Nutrition and Hydration:
Proper nutrition and hydration before, during, and after the race are essential for optimal performance. Thomas should ensure he is fueling his body with the right nutrients and staying hydrated to maintain energy levels and prevent fatigue.

By implementing these strategies and focusing on improving the identified areas, Thomas Heinrichs can enhance his performance in future Hyrox races. Regular training, attention to form and technique, as well as smart race strategies, will help him reach his full potential and achieve better results.

Similar Athletes
Davison Rowan 2022 Manchester 01:39:21
Hanschke André 2021 Leipzig 01:39:22
Jenkinson Mark 2024 Glasgow 01:39:49
Cosialls Eduard 2023 Barcelona 01:39:22
Rasch Josh 2023 Chicago - North American Open Championship 01:39:35
Provenzano Frank 2021 Dallas 01:39:53
Dixon Tanner 2022 Los Angeles 01:39:54
Tuma Julian 2024 Milan 01:39:15
Oldani Mark 2023 Chicago - North American Open Championship 01:39:24
Kim Mingil 2024 Incheon 01:39:20

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