Dive into this athlete’s performance at 2024 Melbourne 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.
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 Koenig Steven'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 Koenig Steven'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 Koenig Steven'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 Koenig Steven'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
04:18.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Steven Koenig delivered a commendable performance at the 2024 Melbourne Hyrox event, ranking in the top 28% overall and top 31% in his age group. With an overall time of 01:24:51, he demonstrated a strong foundation in strength-based exercises, notably excelling in the Ski Erg, Sled Push, and Wall Balls, where he significantly outperformed the average. However, his total running time was 10 seconds slower than average, indicating that his overall running endurance and speed may need further enhancement. The analysis of his initial running segments suggests that Steven may have started slightly slower than average, which could have impacted his overall running performance. His performance profile suggests he is better at strength activities, indicating a need to focus on improving running capacity to complement his strength.
Segments to Improve
Running Total: With a total running time slower than average, focusing on both aerobic capacity and speed work is essential. Training Strategies: Incorporate interval training sessions on a weekly basis, such as 400m and 800m repeats at a pace faster than race pace, to improve speed and endurance. Additionally, long runs at a steady pace can help build aerobic capacity.
Burpees Broad Jump: This was one of the slowest segments, impacting the overall time significantly. Training Strategies: Implement burpee-specific drills, focusing on explosive power and technique. Practice burpee intervals with minimal rest to simulate race conditions. Plyometric exercises like box jumps and squat jumps can also enhance explosive leg power.
Roxzone: Transition time was slower than average, suggesting the need for improved efficiency. Training Strategies: Practice transitions between different exercises during training sessions to improve speed and minimize downtime. Focus on breathing techniques and mental readiness to quickly adapt between zones.
Sandbag Lunges: Performance here was below average. Training Strategies: Improve lunge technique and muscular endurance with weighted lunge variations in training. Incorporate lunges with varying weights and distances to build strength and endurance. Focus on core stability and balance drills.
Sled Pull: Slightly slower than average. Training Strategies: Work on grip strength and pulling technique. Incorporate sled pull exercises with increasing resistance in the gym. Additionally, exercises like bent-over rows and deadlifts can enhance overall pulling strength.
Race Strategies
Start Pacing: Adjust the initial running pace to avoid starting too slowly. Consider running the first few segments at a slightly faster pace to establish a rhythm, while maintaining enough energy for the latter parts of the race.
Transition Efficiency: Focus on smooth transitions by practicing quick changes between running and strength segments. Mental preparation and visualization techniques can help improve transition time.
Compromised Running Scenarios: Implement training sessions that mimic fatigue during running after strength exercises. This will prepare Steven to better manage his pace and energy levels throughout the race.