Season 23/24 2024 Katowice (743) HYROX (605) Men (430) Strack Werner

Strack Werner Hyrox Result

Dive into this athlete’s performance at 2024 Katowice 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 373 similar athletes.

Performance Highlights

GER GER Flag Men 25-29 #112001 01:59:56 65th in AG | Top 97.0% 414th | Top 96.3%
+03:47
01:01:38
Run Total
+00:28
07:42
Avg. Lap
-01:22
04:15
Best Lap
-01:09
49:41
Workout Total
-00:09
06:12
Avg. Workout
-02:30
08:42
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 373 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 373 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Strack Werner'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 Strack Werner'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 373 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 Strack Werner'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 Strack Werner'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 12:03. Check the detail of the improvement plan below.

06:47 Potential Improvement 56.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 06:47 01:01:38 to 54:51 56.3%
Rowing 03:14 08:43 to 05:29 26.8%
Sled Pull 01:41 08:43 to 07:02 14.0%
Ski Erg 00:13 05:10 to 04:57 1.8%
Farmers Carry 00:08 03:09 to 03:01 1.1%
Sled Push 00:00 02:57 to 02:57 0.0%
Burpees Broad Jump 00:00 05:11 to 05:11 0.0%
Sandbag Lunges 00:00 06:24 to 06:24 0.0%
Wall Balls 00:00 09:24 to 09:24 0.0%

Splits Time

Strack Werner Perfect Race
Splits Total Average Total
Running 1 04:15 00:00 05:35 -01:20 00:00 +00:00
Ski Erg 05:10 04:15 04:54 +00:16 05:35 -01:20
Running 2 05:32 09:25 06:21 -00:49 10:29 -01:04
Sled Push 02:57 14:57 03:59 -01:02 16:50 -01:53
Running 3 09:09 17:54 07:14 +01:55 20:49 -02:55
Sled Pull 08:43 27:03 07:10 +01:33 28:03 -01:00
Running 4 09:09 35:46 07:13 +01:56 35:13 +00:33
Burpees Broad Jump 05:11 44:55 08:27 -03:16 42:26 +02:29
Running 5 06:44 50:06 07:40 -00:56 50:53 -00:47
Rowing 08:43 56:50 05:31 +03:12 58:33 -01:43
Running 6 09:37 01:05:33 07:14 +02:23 01:04:04 +01:29
Farmers Carry 03:09 01:15:10 02:54 +00:15 01:11:18 +03:52
Running 7 06:50 01:18:19 07:18 -00:28 01:14:12 +04:07
Sandbag Lunges 06:24 01:25:09 07:49 -01:25 01:21:30 +03:39
Running 8 10:26 01:31:33 09:19 +01:07 01:29:19 +02:14
Wall Balls 09:24 01:41:59 10:06 -00:42 01:38:38 +03:21
Roxzone 08:42 01:59:56 11:12 -02:30 01:59:56
Based on 373 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Werner Strack's performance in the 2024 Katowice HYROX race provides a mixed view of his capabilities as an athlete. With an overall rank of 414 in a field of 605 athletes, he falls within the top 68%, showcasing a competitive spirit. His performance reveals a stronger inclination towards quick, explosive exercises, evident from his impressive showing in the Burpees Broad Jump and Sled Push segments. However, his total running time, which was 03:47 slower than average, coupled with significant time losses in later running segments and the rowing exercise, suggests a need for improvement in endurance and specific strength exercises.

Werner appears to start strong but loses pace as the race progresses, indicating potential issues with pacing or overall endurance. His profile suggests a hybrid athlete with a lean towards strength but requires significant enhancement in running and endurance to balance his capabilities.

Segments to Improve:

  • Running & Endurance: Werner's performance indicates a need for focused endurance training. Interval training sessions, incorporating both short sprints and longer, sustained runs, could improve his running time. Emphasizing tempo runs and fartlek workouts will help build both speed and endurance. Given the compromised running scenarios post strength exercises, incorporating running drills immediately following strength training can simulate race conditions, enhancing his transition and endurance capabilities.
  • Rowing: Werner's rowing segment was significantly slower than average. To improve, he should focus on technique, particularly on efficient power generation from the legs and maintaining a strong, consistent pace. Incorporating rowing intervals with varying intensities and lengths can also build endurance and power. Specific drills like power strokes (10 strokes at full power followed by 10 at normal pace) and pyramid training (increasing and then decreasing stroke rates) should be part of his routine.
  • Sled Pull: Werner's time in the Sled Pull suggests room for improvement in both technique and strength. Drills focusing on lower body strength, such as squats, deadlifts, and leg presses, would be beneficial. Additionally, practicing the sled pull with varying weights and distances can help Werner develop a more efficient technique and improve his strength endurance for this segment.

Race Strategies:

  • Effective Pacing: Werner should focus on pacing strategy to ensure he does not start too fast and can maintain a strong performance throughout the race. Using a heart rate monitor during training and races can help manage effort levels, ensuring he does not burn out early.
  • Transition Efficiency: Given the lost time in the Roxzone, Werner should work on minimizing transition times between exercises. This can be achieved through practice transitions during training sessions, improving overall fitness to reduce the need for extended recovery, and strategizing the most efficient paths between stations.
  • Strength and Running Balance: Werner should aim to achieve a better balance between his strength and running capabilities. This could involve dedicating specific days to focus solely on running or endurance training, interspersed with days focused on strength training. Cross-training activities like cycling or swimming could also enhance his aerobic base without the impact stress of additional running.

In conclusion, Werner's performance shows promise, but there is a clear path for improvement. By focusing on endurance, running efficiency, and specific strength training while adopting strategic race pacing, he can aim to significantly improve his rankings in future HYROX events.

Similar Athletes
Ong Marvin Kaiser 2024 Taipei 01:59:28
Gless Lennart 2024 Frankfurt 01:59:51
Kwan Cheuk Wa 2022 Hong Kong 02:00:03
Mazur Mariusz 2024 Copenhagen 01:59:26
Law Eddie 2024 Hong Kong 02:00:00
Garben Felix 2024 Hamburg 02:00:09
Matt Stefan 2020 Hannover 01:59:55
Dias Nunes De Melo Carlos Felipe 2023 Barcelona 01:59:57
Pantoja Joshua 2020 Dallas 01:59:50
Richards Dom 2024 Manchester 02:00:03

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