Dive into this athlete’s performance at 2023 Köln 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 621 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 Rossa Christian'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 Rossa Christian'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 Rossa Christian'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 Rossa Christian'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 08:20. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:42 | 58:13 to 52:31 | 68.4% |
| Wall Balls | 00:51 | 10:03 to 09:12 | 10.2% |
| Sandbag Lunges | 00:48 | 07:46 to 06:58 | 9.6% |
| Burpees Broad Jump | 00:40 | 08:14 to 07:34 | 8.0% |
| Sled Push | 00:19 | 04:13 to 03:54 | 3.8% |
| Ski Erg | 00:00 | 04:32 to 04:32 | 0.0% |
| Sled Pull | 00:00 | 05:15 to 05:15 | 0.0% |
| Rowing | 00:00 | 04:49 to 04:49 | 0.0% |
| Farmers Carry | 00:00 | 02:12 to 02:12 | 0.0% |
| Rossa Christian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:31 | 00:00 | 05:27 -00:56 | 00:00 +00:00 |
| Ski Erg | 04:32 | 04:31 | 04:49 -00:17 | 05:27 -00:56 |
| Running 2 | 07:08 | 09:03 | 06:03 +01:05 | 10:16 -01:13 |
| Sled Push | 04:13 | 16:11 | 03:52 +00:21 | 16:19 -00:08 |
| Running 3 | 07:32 | 20:24 | 06:51 +00:41 | 20:11 +00:13 |
| Sled Pull | 05:15 | 27:56 | 06:43 -01:28 | 27:02 +00:54 |
| Running 4 | 07:47 | 33:11 | 06:48 +00:59 | 33:45 -00:34 |
| Burpees Broad Jump | 08:14 | 40:58 | 07:46 +00:28 | 40:33 +00:25 |
| Running 5 | 07:57 | 49:12 | 07:11 +00:46 | 48:19 +00:53 |
| Rowing | 04:49 | 57:09 | 05:23 -00:34 | 55:30 +01:39 |
| Running 6 | 07:57 | 01:01:58 | 06:55 +01:02 | 01:00:53 +01:05 |
| Farmers Carry | 02:12 | 01:09:55 | 02:46 -00:34 | 01:07:48 +02:07 |
| Running 7 | 08:01 | 01:12:07 | 06:57 +01:04 | 01:10:34 +01:33 |
| Sandbag Lunges | 07:46 | 01:20:08 | 07:17 +00:29 | 01:17:31 +02:37 |
| Running 8 | 07:25 | 01:27:54 | 08:33 -01:08 | 01:24:48 +03:06 |
| Wall Balls | 10:03 | 01:35:19 | 09:26 +00:37 | 01:33:21 +01:58 |
| Roxzone | 07:54 | 01:53:06 | 10:19 -02:25 | 01:53:06 |
Christian's best running lap was 00:04:31, which was 00:44 faster than the average. This indicates that he has good speed and endurance during short running bursts.
To improve the Run Total segment, Christian should focus on improving his overall fitness and transition time. He can incorporate interval training, such as high-intensity interval training (HIIT), to increase his cardiovascular endurance and overall running speed. Additionally, practicing quick and efficient transitions between exercises during training sessions will help reduce the time spent in the roxzone.
For the Running 7, Running 6, and Running 2 segments, Christian should work on his running endurance. Incorporating longer distance runs into his training routine will help him build the necessary stamina for these segments. Interval training, such as tempo runs and fartlek runs, can also be effective in improving running endurance.
The Running 4 and Running 3 segments indicate that Christian may need to work on his running speed. Incorporating speed workouts, such as interval sprints and hill repeats, will help him increase his running speed and efficiency. Additionally, focusing on proper running form and technique can lead to improvements in speed and efficiency.
The Burpees Broad Jump, Running 5, Sandbag Lunges, and Wall Balls segments require both strength and endurance. Christian should incorporate strength training exercises, such as squats, lunges, and plyometric exercises, to improve his power and muscular endurance. Adding these exercises to his training routine will help him perform better in these segments.
Christian should also pay attention to his transitions between exercises and try to minimize the time spent in the roxzone. Practicing quick and efficient transitions during training sessions will help him save valuable time during the race.
Incorporating race-specific training sessions into his routine will also be beneficial. These sessions should mimic the race format, including the specific exercises and transitions. This will help Christian become more familiar and comfortable with the race dynamics, leading to improved performance on race day.
Overall, Christian Rossa has shown potential in the Hyrox race. By focusing on the identified areas of improvement and implementing the suggested training strategies and techniques, he can enhance his performance and achieve better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Morgan Gareth | 2024 London | 01:53:08 | |
| Riaz Sarajuddin | 2022 Birmingham | 01:53:33 | |
| Yin Brian | 2024 New York | 01:52:42 | |
| Thakur Anshuman | 2023 Singapore | 01:52:49 | |
| Steinfeld Mikel | 2022 Los Angeles | 01:53:10 | |
| Jones Kyle | 2024 Dallas | 01:53:32 | |
| Jansen Erik | 2024 Maastricht | 01:53:30 | |
| Lyon Justin | 2024 Manchester | 01:52:43 | |
| De Jong Auke | 2024 Maastricht | 01:52:47 | |
| Pöppel Julian | 2022 Frankfurt | 01:53:16 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Essen | 02:01:39 | |
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
