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 436 similar athletes.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of Lang Stephan's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Lang Stephan hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Lang Stephan’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 Lang Stephan'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 07:10. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:28 | 57:41 to 54:13 | 48.4% |
| Rowing | 02:51 | 08:18 to 05:27 | 39.8% |
| Wall Balls | 00:29 | 10:09 to 09:40 | 6.7% |
| Sled Push | 00:22 | 04:26 to 04:04 | 5.1% |
| Ski Erg | 00:00 | 04:47 to 04:47 | 0.0% |
| Sled Pull | 00:00 | 06:34 to 06:34 | 0.0% |
| Burpees Broad Jump | 00:00 | 07:09 to 07:09 | 0.0% |
| Farmers Carry | 00:00 | 02:45 to 02:45 | 0.0% |
| Sandbag Lunges | 00:00 | 06:13 to 06:13 | 0.0% |
| Lang Stephan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:54 | 00:00 | 05:34 -00:40 | 00:00 +00:00 |
| Ski Erg | 04:47 | 04:54 | 04:54 -00:07 | 05:34 -00:40 |
| Running 2 | 09:03 | 09:41 | 06:20 +02:43 | 10:28 -00:47 |
| Sled Push | 04:26 | 18:44 | 03:58 +00:28 | 16:48 +01:56 |
| Running 3 | 09:30 | 23:10 | 07:06 +02:24 | 20:46 +02:24 |
| Sled Pull | 06:34 | 32:40 | 07:01 -00:27 | 27:52 +04:48 |
| Running 4 | 06:41 | 39:14 | 07:07 -00:26 | 34:53 +04:21 |
| Burpees Broad Jump | 07:09 | 45:55 | 08:27 -01:18 | 42:00 +03:55 |
| Running 5 | 06:26 | 53:04 | 07:32 -01:06 | 50:27 +02:37 |
| Rowing | 08:18 | 59:30 | 05:30 +02:48 | 57:59 +01:31 |
| Running 6 | 06:41 | 01:07:48 | 07:16 -00:35 | 01:03:29 +04:19 |
| Farmers Carry | 02:45 | 01:14:29 | 02:53 -00:08 | 01:10:45 +03:44 |
| Running 7 | 06:37 | 01:17:14 | 07:15 -00:38 | 01:13:38 +03:36 |
| Sandbag Lunges | 06:13 | 01:23:51 | 07:48 -01:35 | 01:20:53 +02:58 |
| Running 8 | 07:51 | 01:30:04 | 09:07 -01:16 | 01:28:41 +01:23 |
| Wall Balls | 10:09 | 01:37:55 | 09:57 +00:12 | 01:37:48 +00:07 |
| Roxzone | 10:37 | 01:58:34 | 10:49 -00:12 | 01:58:34 |
Strengths:
- Stephan demonstrated strong performance in the running segments, with his total running time being 02:31 slower than average. This indicates that he has a good running profile and should continue to focus on improving his strength to further enhance his performance.
Areas for Improvement:
1. Running 2 (00:09:03): Stephan was 02:51 slower than average in this segment. To improve his performance, he should focus on increasing his running speed and endurance. Specific training strategies include:
- Interval training: Incorporate high-intensity interval training (HIIT) sessions with short bursts of intense running followed by periods of active recovery.
- Long-distance runs: Include longer runs to build endurance and improve overall running performance.
- Hill sprints: Incorporate uphill sprints to improve strength and power in running.
2. Running 3 (00:09:30): Stephan was 02:23 slower than average in this segment. To improve his running performance in this segment, he can implement the following training strategies:
- Tempo runs: Include tempo runs at a challenging pace to improve speed and endurance.
- Fartlek training: Incorporate a mix of fast and slow running intervals to simulate race conditions and improve overall performance.
- Plyometric exercises: Incorporate exercises like box jumps and bounding to improve explosive power and running efficiency.
3. Rowing (00:08:18): Stephan was 02:53 slower than average in this segment. To improve his rowing performance, he can focus on the following training strategies:
- Technique improvement: Work on refining rowing technique to maximize power output and efficiency. Seek guidance from a qualified coach or trainer for form corrections.
- Strength training: Incorporate exercises like bent-over rows, lat pulldowns, and deadlifts to strengthen the muscles used in rowing.
- Endurance training: Include longer rowing sessions to improve endurance and ability to sustain a higher intensity for a longer duration.
4. Run Total: Stephan's total running time was 02:31 slower than average. To improve his overall running performance, he should focus on a combination of strength and running training strategies mentioned above.
Overall, Stephan Lang performed well in the HYROX race but can benefit from focusing on improving his running speed, endurance, and rowing performance. Incorporating specific training strategies and techniques, such as interval training, strength training, and correcting form, will help him enhance his performance in these areas. Implementing effective race strategies, including pacing, smooth transitions, and mental preparation, will also contribute to better overall performance.
| Similar Athletes | |||
|---|---|---|---|
| Sehnert Jürgen | 2022 München | 01:58:21 | |
| Flores Sánchez Sergio | 2024 Ciudad de Mexico | 01:58:26 | |
| Drechsler Anthony | 2023 Singapore | 01:58:44 | |
| Russo Frank | 2022 New York | 01:58:48 | |
| Gabriel Philipp | 2023 Frankfurt | 01:58:33 | |
| Ng Jason | 2024 Melbourne | 01:58:57 | |
| Liu Yueyang | 2024 Singapore National Stadium | 01:58:27 | |
| Muter David | 2024 Rotterdam | 01:58:49 | |
| Pfeil Valentin | 2024 Köln | 01:58:28 | |
| Rome Cody | 2024 Chicago Navy Pier | 01:58:31 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 München | 01:57:41 | |
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
