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.
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 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.
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.
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 06:52. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 03:08 | 08:14 to 05:06 | 45.6% |
| Sled Push | 01:23 | 03:41 to 02:18 | 20.1% |
| Sandbag Lunges | 01:00 | 05:08 to 04:08 | 14.6% |
| Burpees Broad Jump | 00:47 | 04:54 to 04:07 | 11.4% |
| Sled Pull | 00:34 | 04:32 to 03:58 | 8.3% |
| Ski Erg | 00:00 | 04:07 to 04:07 | 0.0% |
| Rowing | 00:00 | 04:18 to 04:18 | 0.0% |
| Farmers Carry | 00:00 | 01:43 to 01:43 | 0.0% |
| Run Total | 00:00 | 36:48 to 36:48 | 0.0% |
| Heider Thomas | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:45 | 00:00 | 04:16 -00:31 | 00:00 +00:00 |
| Ski Erg | 04:07 | 03:45 | 04:19 -00:12 | 04:16 -00:31 |
| Running 2 | 04:35 | 07:52 | 04:34 +00:01 | 08:35 -00:43 |
| Sled Push | 03:41 | 12:27 | 02:37 +01:04 | 13:09 -00:42 |
| Running 3 | 04:43 | 16:08 | 04:56 -00:13 | 15:46 +00:22 |
| Sled Pull | 04:32 | 20:51 | 04:21 +00:11 | 20:42 +00:09 |
| Running 4 | 04:31 | 25:23 | 04:54 -00:23 | 25:03 +00:20 |
| Burpees Broad Jump | 04:54 | 29:54 | 04:34 +00:20 | 29:57 -00:03 |
| Running 5 | 04:47 | 34:48 | 05:02 -00:15 | 34:31 +00:17 |
| Rowing | 04:18 | 39:35 | 04:37 -00:19 | 39:33 +00:02 |
| Running 6 | 04:38 | 43:53 | 04:56 -00:18 | 44:10 -00:17 |
| Farmers Carry | 01:43 | 48:31 | 01:59 -00:16 | 49:06 -00:35 |
| Running 7 | 04:38 | 50:14 | 04:54 -00:16 | 51:05 -00:51 |
| Sandbag Lunges | 05:08 | 54:52 | 04:29 +00:39 | 55:59 -01:07 |
| Running 8 | 05:13 | 01:00:00 | 05:21 -00:08 | 01:00:28 -00:28 |
| Wall Balls | 08:14 | 01:05:13 | 05:41 +02:33 | 01:05:49 -00:36 |
| Roxzone | 03:58 | 01:17:19 | 05:49 -01:51 | 01:17:19 |
- Transitions: Thomas should work on improving his transition time between segments, as indicated by his faster than average roxzone time. This can be achieved by improving overall fitness and practicing smooth and efficient transitions during training sessions. By minimizing time spent in the transition areas, Thomas can gain a competitive edge and improve his overall race time.
- Strength Training: To enhance performance in the strength-based segments, Thomas should focus on strength training exercises that target the specific muscle groups used in each segment. Incorporating exercises such as squats, deadlifts, lunges, and shoulder presses into his training routine will help build the necessary strength and power.
- Running Training: While Thomas has a strong running profile, he should continue to train and improve his running performance. Incorporating interval training, hill sprints, and long-distance runs into his training routine will help build endurance and speed. Additionally, working on proper running form and technique will help maximize efficiency and minimize energy expenditure during the running segments.
In conclusion, Thomas Heider had a strong performance in the Hyrox race, finishing in a high rank within his age group and overall. To further improve his performance, Thomas should focus on the segments where he lost the most time, such as wall balls, sled push, sandbag lunges, and burpees broad jump. By incorporating specific exercises, drills, and training routines tailored to enhance performance in these areas, Thomas can continue to improve his overall race performance. Additionally, implementing race strategies such as pacing, efficient transitions, and targeted strength and running training will help Thomas optimize his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Moumna Yassine | 2023 Paris | 01:17:40 | |
| Wolschlag Jeff | 2023 Chicago - North American Open Championship | 01:16:51 | |
| Nihlås Johan | 2024 Malaga | 01:17:09 | |
| Ruiz Rodriguez Jose | 2023 Malaga | 01:17:14 | |
| Bunce Scott | 2023 Frankfurt | 01:17:33 | |
| Breihof Michael | 2024 Chicago Navy Pier | 01:17:07 | |
| Schmidt Paul | 2019 Leipzig | 01:17:24 | |
| Murray Myles | 2024 Dublin | 01:17:28 | |
| Islas Rios Jari | 2023 Melbourne | 01:17:45 | |
| Van Der Star Dennis | 2024 Rotterdam | 01:17:02 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Hamburg | 01:02:32 | |
| 2024 Karlsruhe | 01:05:18 | |
| 2024 Milan | 01:07:08 | |
| 2023 Frankfurt | 01:09:27 | |
| 2024 World Championships Nice | 01:14:36 | |
| 2024 Frankfurt | — | |
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
