Heider Thomas Performance Analysis

Dive into this athlete’s performance at 2023 Frankfurt 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.

Season 23/24 2023 Frankfurt (1400) HYROX (1164) Men (842) Heider Thomas

GER GER Flag Men 55-59 #100009 01:09:27 🥇 in AG | Top 4.2% 85th | Top 10.1%

Performance Highlights

-01:17
34:01
Run Total
-00:09
04:15
Avg. Lap
-00:10
03:44
Best Lap
+01:48
31:06
Workout Total
+00:14
03:53
Avg. Workout
-00:26
04:25
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 Heider 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 Heider 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 Heider 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 Heider 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 05:16. Check the detail of the improvement plan below.

01:55 Potential Improvement 36.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:55 06:12 to 04:17 36.4%
Sled Pull 01:11 04:32 to 03:21 22.5%
Burpees Broad Jump 00:49 04:05 to 03:16 15.5%
Sandbag Lunges 00:37 04:06 to 03:29 11.7%
Run Total 00:16 34:01 to 33:45 5.1%
Sled Push 00:14 02:08 to 01:54 4.4%
Ski Erg 00:10 04:10 to 04:00 3.2%
Farmers Carry 00:04 01:36 to 01:32 1.3%
Rowing 00:00 04:17 to 04:17 0.0%

Splits Time

Heider Thomas Perfect Race
Splits Total Average Total
Running 1 03:44 00:00 03:56 -00:12 00:00 +00:00
Ski Erg 04:10 03:44 04:10 +00:00 03:56 -00:12
Running 2 04:02 07:54 04:11 -00:09 08:06 -00:12
Sled Push 02:08 11:56 02:25 -00:17 12:17 -00:21
Running 3 04:12 14:04 04:27 -00:15 14:42 -00:38
Sled Pull 04:32 18:16 03:53 +00:39 19:09 -00:53
Running 4 04:15 22:48 04:27 -00:12 23:02 -00:14
Burpees Broad Jump 04:05 27:03 03:51 +00:14 27:29 -00:26
Running 5 04:27 31:08 04:34 -00:07 31:20 -00:12
Rowing 04:17 35:35 04:26 -00:09 35:54 -00:19
Running 6 04:16 39:52 04:29 -00:13 40:20 -00:28
Farmers Carry 01:36 44:08 01:46 -00:10 44:49 -00:41
Running 7 04:16 45:44 04:29 -00:13 46:35 -00:51
Sandbag Lunges 04:06 50:00 03:55 +00:11 51:04 -01:04
Running 8 04:54 54:06 04:45 +00:09 54:59 -00:53
Wall Balls 06:12 59:00 04:52 +01:20 59:44 -00:44
Roxzone 04:25 01:09:27 04:51 -00:26 01:09:27
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Thomas Heider had a strong performance in the 2023 Frankfurt Hyrox race. He finished with an overall rank of 85, which puts him in the top 7% of 1164 athletes. In his age group (55-59), he achieved an impressive rank of 1, placing him in the top 3% of 28 athletes. His overall time was 01:09:27, and his total running time was 00:34:01, which is 00:17 faster than the average.

Thomas showed particular strength in his running performance, with a total running time that was faster than average. This indicates that he has a runner profile and excels in this aspect of the race. However, there are areas where he could improve, such as the segments involving Wall Balls, Burpees Broad Jump, and Sled Pull.

Segments to Improve


1. Wall Balls:
Thomas' time of 00:06:12 for Wall Balls was 01:12 slower than the average. To improve this segment, he should focus on building strength and endurance in his upper body. Incorporating exercises such as shoulder presses, push-ups, and medicine ball throws can help improve his performance in Wall Balls. Additionally, practicing proper form and technique, including a solid squat stance and efficient ball release, will contribute to faster times.

2. Burpees Broad Jump:
Thomas' time of 00:04:05 for Burpees Broad Jump was 00:33 slower than the average. To enhance his performance in this segment, he should work on explosive power and agility. Plyometric exercises like box jumps and squat jumps can help improve his jumping ability. Additionally, incorporating burpees into his training routine and focusing on maintaining a quick tempo and efficient movement will contribute to faster times.

3. Sled Pull:
Thomas' time of 00:04:32 for Sled Pull was 00:21 slower than the average. To improve this segment, he should focus on building lower body strength and improving his pulling technique. Exercises such as deadlifts, squats, and lunges will help enhance his leg and hip strength. Practicing proper sled pulling technique, including maintaining a low stance, engaging the glutes and core, and using efficient pulling motions, will contribute to faster times.

Strategies


1. Pacing:
Thomas should aim to maintain a consistent and sustainable pace throughout the race. It is important to avoid starting too fast and burning out early. By pacing himself appropriately, he can optimize his energy and performance throughout the entire race.

2. Transitions:
Thomas should work on improving his transition times between segments. The Roxzone time, which represents the time spent between exercise zones, should be minimized. This can be achieved by improving overall fitness and also by practicing efficient and quick transitions during training sessions.

3. Strength vs. Running:
Since Thomas has a strong running profile, he should continue to prioritize his running training. However, he should also incorporate strength training exercises to maintain a balanced fitness level. This will help improve his overall performance and prevent imbalances or weaknesses in specific segments.

In summary, Thomas Heider had an impressive performance in the 2023 Frankfurt Hyrox race, achieving a top rank in his age group and demonstrating strength in the running segments. To further enhance his performance, he should focus on improving his times in the Wall Balls, Burpees Broad Jump, and Sled Pull segments. Incorporating specific exercises and drills, along with form corrections, will help him become more efficient and faster in these areas. Additionally, paying attention to pacing, optimizing transitions, and maintaining a balanced training approach will contribute to overall improvement in future races.

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
Rainford Richard 2023 Manchester 01:09:42
Cruz De La Peña Unai 2023 Bilbao 01:09:09
Wahrendorff Christian 2021 Berlin 01:09:19
Burdon Alfie 2023 London 01:09:53
Lehr Nico 2024 Vienna - European Championship 01:09:14
Yalda Daniel 2024 Melbourne 01:09:24
Van Himbeeck Frederic Pascal 2023 Köln 01:09:39
Halstenberg Linus 2024 Hamburg 01:09:44
Hennig Max 2023 Hamburg 01:09:27
Vitta Zelman Filippo 2023 Rimini 01:09:20

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Hamburg 01:02:32
2024 Karlsruhe 01:05:18
2024 Milan 01:07:08
2023 München 01:17:19
2024 World Championships Nice 01:14:36
2024 Frankfurt

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