Dive into this athlete’s performance at 2019 Wien 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 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 Effenberger Norbert'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 Effenberger Norbert'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 Effenberger Norbert'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 Effenberger Norbert'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 04:35. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sandbag Lunges | 02:30 | 08:39 to 06:09 | 54.5% |
| Run Total | 00:59 | 49:32 to 48:33 | 21.5% |
| Sled Pull | 00:42 | 06:35 to 05:53 | 15.3% |
| Sled Push | 00:15 | 03:42 to 03:27 | 5.5% |
| Ski Erg | 00:09 | 04:51 to 04:42 | 3.3% |
| Burpees Broad Jump | 00:00 | 05:22 to 05:22 | 0.0% |
| Rowing | 00:00 | 05:05 to 05:05 | 0.0% |
| Farmers Carry | 00:00 | 02:30 to 02:30 | 0.0% |
| Wall Balls | 00:00 | 07:46 to 07:46 | 0.0% |
| Effenberger Norbert | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:44 | 00:00 | 05:09 -00:25 | 00:00 +00:00 |
| Ski Erg | 04:51 | 04:44 | 04:40 +00:11 | 05:09 -00:25 |
| Running 2 | 05:45 | 09:35 | 05:41 +00:04 | 09:49 -00:14 |
| Sled Push | 03:42 | 15:20 | 03:29 +00:13 | 15:30 -00:10 |
| Running 3 | 06:06 | 19:02 | 06:16 -00:10 | 18:59 +00:03 |
| Sled Pull | 06:35 | 25:08 | 05:59 +00:36 | 25:15 -00:07 |
| Running 4 | 05:50 | 31:43 | 06:14 -00:24 | 31:14 +00:29 |
| Burpees Broad Jump | 05:22 | 37:33 | 06:43 -01:21 | 37:28 +00:05 |
| Running 5 | 05:54 | 42:55 | 06:30 -00:36 | 44:11 -01:16 |
| Rowing | 05:05 | 48:49 | 05:10 -00:05 | 50:41 -01:52 |
| Running 6 | 07:51 | 53:54 | 06:18 +01:33 | 55:51 -01:57 |
| Farmers Carry | 02:30 | 01:01:45 | 02:33 -00:03 | 01:02:09 -00:24 |
| Running 7 | 05:43 | 01:04:15 | 06:18 -00:35 | 01:04:42 -00:27 |
| Sandbag Lunges | 08:39 | 01:09:58 | 06:18 +02:21 | 01:11:00 -01:02 |
| Running 8 | 07:40 | 01:18:37 | 07:26 +00:14 | 01:17:18 +01:19 |
| Wall Balls | 07:46 | 01:26:17 | 08:14 -00:28 | 01:24:44 +01:33 |
| Roxzone | 07:53 | 01:41:50 | 08:52 -00:59 | 01:41:50 |
Norbert's best running lap was 00:04:44, which was 00:15 faster than the average for the race.
To improve performance in the Sandbag Lunges segment, Norbert should focus on increasing his strength and endurance in the legs and core. He can incorporate exercises such as lunges, squats, and deadlifts into his training routine. Additionally, he should practice proper form and technique during lunges to ensure efficient movement and reduce time wasted.
For the Run Total segment, Norbert should work on improving his overall running fitness. Incorporating interval training, hill sprints, and long-distance runs into his training routine will help increase his running speed and endurance.
In the Running 6 segment, Norbert should focus on improving his speed and endurance. He can incorporate interval training, tempo runs, and fartlek training to improve his running performance in this segment.
To improve performance in the Sled Pull segment, Norbert can focus on increasing his upper body and core strength. Exercises such as rows, pull-ups, and planks will help improve his pulling power and stability. Additionally, he should practice proper technique during the sled pull to minimize wasted energy and maximize efficiency.
In the Ski Erg segment, Norbert should work on improving his upper body and core strength. Exercises such as rowing, push-ups, and planks will help increase his power and endurance in this segment. Additionally, practicing proper technique on the Ski Erg machine will help improve efficiency.
For the Running 8 segment, Norbert should focus on improving his speed and endurance. Incorporating interval training, tempo runs, and fartlek training into his routine will help improve his running performance in this segment.
Additionally, Norbert should prioritize proper form and technique during each segment. This includes maintaining a strong posture, engaging the correct muscles, and executing the movements efficiently. Practicing these techniques during training will help him perform better during the race.
Norbert should also consider strategizing his transitions between segments to minimize time spent in the roxzone. Improving his overall fitness and practicing quick and efficient transitions will help him save valuable time during the race.
Overall, Norbert Effenberger has shown strong performance in certain segments of the race, particularly in running. To improve his overall performance, he should focus on strength training, endurance training, and refining his technique in the segments where he lost the most time. By implementing these strategies and incorporating specific exercises and drills into his training routine, Norbert can enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Gebauer Paul | 2023 Hannover | 01:42:14 | |
| Baez Alberto | 2024 London | 01:41:41 | |
| Lucas Robert | 2023 Dallas | 01:41:39 | |
| Whelan Fionn | 2024 Marseille | 01:41:32 | |
| Wilcock Peter | 2024 Birmingham | 01:41:41 | |
| Hobbs Luke | 2024 Glasgow | 01:41:32 | |
| Enoch Joel | 2023 Glasgow | 01:41:55 | |
| Paukert Ingo | 2023 Hamburg | 01:42:00 | |
| Steinheißer Sven | 2021 Hamburg | 01:41:42 | |
| SanchezGrant Daniel | 2024 Stockholm | 01:42:08 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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