Season 23/24 2023 München (811) HYROX (656) Men (460) Hanselka Sebastian

Hanselka Sebastian Hyrox Result

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.

Performance Highlights

GER GER Flag Men 40-44 #93025 01:23:42 28th in AG | Top 37.3% 163rd | Top 35.4%
+01:05
42:54
Run Total
+00:09
05:22
Avg. Lap
-00:25
04:03
Best Lap
-00:39
34:38
Workout Total
-00:05
04:19
Avg. Workout
-00:22
06:14
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 Hanselka Sebastian'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 Hanselka Sebastian'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 Hanselka Sebastian'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 Hanselka Sebastian'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 04:45. Check the detail of the improvement plan below.

02:05 Potential Improvement 43.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:05 42:54 to 40:49 43.9%
Sled Push 00:54 03:31 to 02:37 18.9%
Burpees Broad Jump 00:32 05:20 to 04:48 11.2%
Sled Pull 00:21 04:50 to 04:29 7.4%
Farmers Carry 00:17 02:16 to 01:59 6.0%
Ski Erg 00:16 04:36 to 04:20 5.6%
Sandbag Lunges 00:15 04:55 to 04:40 5.3%
Rowing 00:05 04:46 to 04:41 1.8%
Wall Balls 00:00 04:24 to 04:24 0.0%

Splits Time

Hanselka Sebastian Perfect Race
Splits Total Average Total
Running 1 04:03 00:00 04:32 -00:29 00:00 +00:00
Ski Erg 04:36 04:03 04:24 +00:12 04:32 -00:29
Running 2 04:48 08:39 04:52 -00:04 08:56 -00:17
Sled Push 03:31 13:27 02:51 +00:40 13:48 -00:21
Running 3 05:08 16:58 05:18 -00:10 16:39 +00:19
Sled Pull 04:50 22:06 04:48 +00:02 21:57 +00:09
Running 4 05:19 26:56 05:15 +00:04 26:45 +00:11
Burpees Broad Jump 05:20 32:15 05:07 +00:13 32:00 +00:15
Running 5 05:42 37:35 05:26 +00:16 37:07 +00:28
Rowing 04:46 43:17 04:46 +00:00 42:33 +00:44
Running 6 05:33 48:03 05:18 +00:15 47:19 +00:44
Farmers Carry 02:16 53:36 02:08 +00:08 52:37 +00:59
Running 7 05:32 55:52 05:17 +00:15 54:45 +01:07
Sandbag Lunges 04:55 01:01:24 04:57 -00:02 01:00:02 +01:22
Running 8 06:52 01:06:19 05:51 +01:01 01:04:59 +01:20
Wall Balls 04:24 01:13:11 06:16 -01:52 01:10:50 +02:21
Roxzone 06:14 01:23:42 06:36 -00:22 01:23:42
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Sebastian Hanselka performed well in the HYROX race in München, ranking 163rd overall out of 656 athletes, placing him in the top 24%. In his age group (40-44), he ranked 28th out of 101 athletes, placing him in the top 27%. His overall time was 01:23:42, with a total running time of 00:42:54, which was 02:20 slower than the average for his finish time.

Split Analysis:
- Running 1: Sebastian performed exceptionally well in this segment, completing it in 00:04:03, which was 00:20 faster than the average time.
- Ski Erg: In this segment, Sebastian took 00:04:36, which was 00:16 slower than the average time.
- Running 2: Sebastian performed well in this segment, completing it in 00:04:48, which was 00:02 faster than the average time.
- Sled Push: Sebastian took 00:03:31 in this segment, which was 00:21 slower than the average time.
- Running 3: Sebastian performed well in this segment, completing it in 00:05:08, which was 00:11 faster than the average time.
- Sled Pull: Sebastian performed exceptionally well in this segment, completing it in 00:04:50, which was 00:20 faster than the average time.
- Running 4: Sebastian took 00:05:19 in this segment, which was 00:03 slower than the average time.
- Burpees Broad Jump: Sebastian took 00:05:20 in this segment, which was 00:34 slower than the average time.
- Running 5: Sebastian took 00:05:42 in this segment, which was 00:18 slower than the average time.
- Rowing: Sebastian took 00:04:46 in this segment, which was 00:05 slower than the average time.
- Running 6: Sebastian took 00:05:33 in this segment, which was 00:16 slower than the average time.
- Farmers Carry: Sebastian took 00:02:16 in this segment, which was 00:05 slower than the average time.
- Running 7: Sebastian took 00:05:32 in this segment, which was 00:16 slower than the average time.
- Sandbag Lunges: Sebastian took 00:04:55 in this segment, which was 00:01 slower than the average time.
- Running 8: Sebastian took 00:06:52 in this segment, which was 00:53 slower than the average time.
- Wall Balls: Sebastian performed exceptionally well in this segment, completing it in 00:04:24, which was 01:56 faster than the average time.
- Roxzone: Sebastian completed the roxzone in 00:06:14, which was 00:12 faster than the average time.

Segments to Improve


Based on the above split analysis, the segments where Sebastian lost the most time were Running Total, Running 8, Burpees Broad Jump, Sled Push, Running 5, Ski Erg, Running 6, and Running 7.

1. Running Total:
Sebastian's total running time of 00:42:54 was 02:20 slower than the average. To improve this segment, Sebastian should focus on improving his overall fitness and transition time. Incorporating interval training, tempo runs, and hill sprints into his training routine can help improve his running speed and endurance. Additionally, practicing quick transitions between exercises during training sessions can help reduce time lost during transitions in the race.

2. Running 8:
Sebastian took 00:06:52 in this segment, which was 00:53 slower than the average time. To improve this segment, Sebastian should focus on building his running endurance and speed. Long-distance runs and interval training can help improve his endurance, while incorporating speed drills such as sprints and fartlek training can help improve his running speed.

3. Burpees Broad Jump:
Sebastian took 00:05:20 in this segment, which was 00:34 slower than the average time. To improve this segment, Sebastian should focus on improving his upper body strength and explosiveness. Incorporating exercises such as push-ups, pull-ups, and plyometric exercises like box jumps into his training routine can help improve his performance in this segment. Additionally, practicing proper form and technique for the broad jump can help maximize his distance and minimize time lost.

4. Sled Push:
Sebastian took 00:03:31 in this segment, which was 00:21 slower than the average time. To improve this segment, Sebastian should focus on building his lower body strength and power. Exercises such as squats, lunges, and deadlifts can help improve his leg strength, while plyometric exercises like squat jumps and power cleans can help improve his power output. Additionally, practicing proper technique and maintaining a consistent pace during the sled push can help improve his overall performance in this segment.

5. Running 5:
Sebastian took 00:05:42 in this segment, which was 00:18 slower than the average time. To improve this segment, Sebastian should focus on improving his running endurance and speed. Incorporating long-distance runs, tempo runs, and interval training into his training routine can help improve his endurance. Additionally, focusing on maintaining a consistent pace and practicing efficient running form can help improve his overall performance in this segment.

6. Ski Erg:
Sebastian took 00:04:36 in this segment, which was 00:16 slower than the average time. To improve this segment, Sebastian should focus on improving his upper body strength and endurance. Incorporating exercises such as rowing, push-ups, and pull-ups into his training routine can help improve his upper body strength. Additionally, practicing proper technique and maintaining a consistent pace on the Ski Erg can help improve his overall performance in this segment.

7. Running 6:
Sebastian took 00:05:33 in this segment, which was 00:16 slower than the average time. To improve this segment, Sebastian should focus on building his running endurance and speed. Incorporating long-distance runs, tempo runs, and interval training into his training routine can help improve his endurance. Additionally, focusing on maintaining a consistent pace and practicing efficient running form can help improve his overall performance in this segment.

8. Running 7:
Sebastian took 00:05:32 in this segment, which was 00:16 slower than the average time. To improve this segment, Sebastian should focus on building his running endurance and speed. Incorporating long-distance runs, tempo runs, and interval training into his training routine can help improve his endurance. Additionally, focusing on maintaining a consistent pace and practicing efficient running form can help improve his overall performance in this segment.

Strategies


To improve overall performance in future races, Sebastian should consider the following strategies:

1. Pacing:
Analyze the split times from this race and adjust pacing accordingly. It is important to maintain a consistent pace throughout the race to avoid burnout and optimize performance.

2. Transition Time:
Practice quick and efficient transitions between exercises during training sessions. This will help reduce time lost during transitions in the race and improve overall race performance.

3. Strength Training:
Incorporate specific strength training exercises into the training routine to improve performance in strength-based segments such as the sled push and burpees broad jump. Focus on building upper body and lower body strength, as well as explosiveness and power.

4. Endurance Training:
Incorporate long-distance runs, tempo runs, and interval training into the training routine to improve overall running endurance and speed. This will help improve performance in running segments and reduce time lost.

5. Technique and Form:
Practice proper technique and form for each exercise to maximize efficiency and performance. Seek guidance from fitness professionals or coaches to ensure proper form and technique.

6. Mental Preparation:
Develop mental strategies to stay focused and motivated during the race. Mental preparation can help overcome fatigue and push through challenging segments.

By implementing these strategies and incorporating specific exercises, drills, and training routines tailored to address the identified areas of improvement, Sebastian Hanselka can enhance his performance in future HYROX races and continue to progress as a fitness athlete.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Tammling Thies 2023 Hamburg 01:24:12
Stougaard Jacob 2024 Stockholm 01:23:30
Hermans Yannick 2022 Maastricht 01:23:24
Thien Julian 2018 Essen 01:23:27
Brereton Ben 2024 Sports Direct HYROX London 01:23:44
Cosimi Amedeo 2023 Milan 01:23:36
Symondson Greg 2024 Manchester 01:23:16
Roblin Leo 2022 Madrid 01:23:33
Green James 2019 New York 01:24:12
Wiegel Eugen 2022 München 01:24:12

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Köln 01:15:45
2024 Stuttgart 01:22:14
2023 Köln 01:31:56
2024 Vienna - European Championship 01:23:16
2024 Frankfurt

Ready to conquer your next race?

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

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download