Dive into this athlete’s performance at 2023 Malmö 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 Kraus Horatiu'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 Kraus Horatiu'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 Kraus Horatiu'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 Kraus Horatiu'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 07:40. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:55 | 48:17 to 43:22 | 64.1% |
| Burpees Broad Jump | 01:25 | 06:49 to 05:24 | 18.5% |
| Sandbag Lunges | 01:12 | 06:21 to 05:09 | 15.7% |
| Wall Balls | 00:08 | 06:38 to 06:30 | 1.7% |
| Ski Erg | 00:00 | 04:17 to 04:17 | 0.0% |
| Sled Push | 00:00 | 02:46 to 02:46 | 0.0% |
| Sled Pull | 00:00 | 03:02 to 03:02 | 0.0% |
| Rowing | 00:00 | 04:38 to 04:38 | 0.0% |
| Farmers Carry | 00:00 | 01:59 to 01:59 | 0.0% |
| Kraus Horatiu | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 07:07 | 00:00 | 04:47 +02:20 | 00:00 +00:00 |
| Ski Erg | 04:17 | 07:07 | 04:30 -00:13 | 04:47 +02:20 |
| Running 2 | 05:10 | 11:24 | 05:07 +00:03 | 09:17 +02:07 |
| Sled Push | 02:46 | 16:34 | 03:03 -00:17 | 14:24 +02:10 |
| Running 3 | 05:43 | 19:20 | 05:35 +00:08 | 17:27 +01:53 |
| Sled Pull | 03:02 | 25:03 | 05:12 -02:10 | 23:02 +02:01 |
| Running 4 | 06:05 | 28:05 | 05:34 +00:31 | 28:14 -00:09 |
| Burpees Broad Jump | 06:49 | 34:10 | 05:42 +01:07 | 33:48 +00:22 |
| Running 5 | 06:10 | 40:59 | 05:45 +00:25 | 39:30 +01:29 |
| Rowing | 04:38 | 47:09 | 04:53 -00:15 | 45:15 +01:54 |
| Running 6 | 05:56 | 51:47 | 05:35 +00:21 | 50:08 +01:39 |
| Farmers Carry | 01:59 | 57:43 | 02:17 -00:18 | 55:43 +02:00 |
| Running 7 | 05:50 | 59:42 | 05:34 +00:16 | 58:00 +01:42 |
| Sandbag Lunges | 06:21 | 01:05:32 | 05:25 +00:56 | 01:03:34 +01:58 |
| Running 8 | 06:20 | 01:11:53 | 06:16 +00:04 | 01:08:59 +02:54 |
| Wall Balls | 06:38 | 01:18:13 | 06:54 -00:16 | 01:15:15 +02:58 |
| Roxzone | 04:44 | 01:29:26 | 07:17 -02:33 | 01:29:26 |
In terms of his running performance, Kraus had a total running time of 48 minutes and 17 seconds, which was 5 minutes and 46 seconds slower than the average for his finish time. His best running lap was 5 minutes and 10 seconds.
To improve his performance in the Run Total segment and the individual running segments (Running 1, Running 4, Running 5, Running 6, and Running 7), Kraus should focus on improving his overall fitness and his transition time. This can be achieved through specific training strategies and techniques such as:
1. Interval Training: Incorporate high-intensity interval training (HIIT) sessions into his training routine. This will help improve his cardiovascular endurance and running speed. Examples of HIIT workouts include sprint intervals, hill repeats, and tempo runs.
2. Strength Training: Include strength training exercises that target the muscles used in running, such as the quadriceps, hamstrings, glutes, and core. Exercises like squats, lunges, deadlifts, and plyometric exercises can help improve running performance and power.
3. Transition Practice: Incorporate specific drills and exercises that simulate the transitions between exercises in the HYROX race. This will help improve Kraus's efficiency and speed during these transitions. For example, he can practice quickly moving from a running pace to a sled push or sled pull.
4. Pacing Strategies: Work on developing better pacing strategies during the race. Kraus should aim to maintain a consistent and sustainable pace throughout each segment, avoiding starting too fast and burning out later. This can be achieved through tempo runs and practicing race-pace efforts during training.
5. Running Form: Evaluate Kraus's running form and make any necessary corrections. Proper running form can improve efficiency and reduce the risk of injury. Focus on maintaining an upright posture, landing midfoot, and using a relaxed arm swing.
By implementing these strategies and focusing on improving specific areas of weakness, Horatiu Kraus can enhance his performance in future HYROX races. Regular training incorporating the recommended exercises, drills, and race strategies will help him become a more well-rounded and competitive athlete.
| Similar Athletes | |||
|---|---|---|---|
| Thakrar Kavit | 2023 London | 01:29:50 | |
| Schneider Johann | 2023 München | 01:29:08 | |
| Wolf Louis | 2024 Frankfurt | 01:29:54 | |
| Hijkoop Rogier | 2024 Rotterdam | 01:29:55 | |
| Münchrath Oliver | 2024 Frankfurt | 01:29:25 | |
| Chandler Michael | 2024 Melbourne | 01:29:29 | |
| Mancini Mark | 2023 Glasgow | 01:29:56 | |
| Hoban Mark | 2023 Birmingham | 01:29:47 | |
| Fricke Rayk | 2022 Hamburg | 01:29:06 | |
| Morel Alexandre | 2024 Taipei | 01:29:35 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Berlin | 01:17:07 | |
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