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 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 the 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 you 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 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 his 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 05:40. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:01 (From 45:40 to 42:39) | 53.2% |
| Sandbag Lunges | 01:02 (From 06:03 to 05:01) | 18.2% |
| BBJ | 01:01 (From 06:16 to 05:15) | 17.9% |
| Sled Push | 00:36 (From 03:25 to 02:49) | 10.6% |
| Ski Erg | 00:00 (From 04:22 to 04:22) | 0.0% |
| Sled Pull | 00:00 (From 04:21 to 04:21) | 0.0% |
| Rowing | 00:00 (From 04:38 to 04:38) | 0.0% |
| Farmers Carry | 00:00 (From 01:58 to 01:58) | 0.0% |
| Wall Balls | 00:00 (From 05:37 to 05:37) | 0.0% |
| Birke Sebastian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:35 | 00:00 | 04:42 -00:07 | 00:00 +00:00 |
| Ski Erg | 04:22 | 04:35 | 04:29 -00:07 | 04:42 -00:07 |
| Running 2 | 05:01 | 08:57 | 05:04 -00:03 | 09:11 -00:14 |
| Sled Push | 03:25 | 13:58 | 02:59 +00:26 | 14:15 -00:17 |
| Running 3 | 05:35 | 17:23 | 05:32 +00:03 | 17:14 +00:09 |
| Sled Pull | 04:21 | 22:58 | 05:05 -00:44 | 22:46 +00:12 |
| Running 4 | 05:56 | 27:19 | 05:29 +00:27 | 27:51 -00:32 |
| Burpees Broad Jump | 06:16 | 33:15 | 05:34 +00:42 | 33:20 -00:05 |
| Running 5 | 05:55 | 39:31 | 05:41 +00:14 | 38:54 +00:37 |
| Rowing | 04:38 | 45:26 | 04:52 -00:14 | 44:35 +00:51 |
| Running 6 | 05:50 | 50:04 | 05:32 +00:18 | 49:27 +00:37 |
| Farmers Carry | 01:58 | 55:54 | 02:13 -00:15 | 54:59 +00:55 |
| Running 7 | 05:55 | 57:52 | 05:31 +00:24 | 57:12 +00:40 |
| Sandbag Lunges | 06:03 | 01:03:47 | 05:18 +00:45 | 01:02:43 +01:04 |
| Running 8 | 06:57 | 01:09:50 | 06:09 +00:48 | 01:08:01 +01:49 |
| Wall Balls | 05:37 | 01:16:47 | 06:45 -01:08 | 01:14:10 +02:37 |
| Roxzone | 05:47 | 01:28:02 | 07:07 -01:20 | 01:28:02 |
Sebastian Birke performed well in the HYROX race in München, finishing with an overall rank of 222 out of 656 athletes, which puts him in the top 33% of all participants. In his age group (30-34), he ranked 59 out of 162 athletes, placing him in the top 36%. His overall time was 01:28:02, and he had a total running time of 00:45:40, which was 03:36 slower than the average.
Birke's best running lap was 00:04:35, indicating that he has the capability to perform at a high level in terms of speed and endurance.
Best Lap:
Birke's best running lap was 00:04:35, which was 00:05 slower than the average. This indicates that he has the potential to perform at a high level in terms of speed and endurance. To further improve his best lap time, Birke should focus on increasing his overall fitness level and incorporating interval training to improve his speed and endurance.
During the race, Birke should focus on pacing himself properly to avoid burning out too early. It is important for him to find a balance between maintaining a consistent speed and conserving energy for the later segments.
Additionally, Birke should strategize his transitions between segments to minimize time spent in the roxzone. Improving his overall fitness level and working on his transition speed can help him reduce the time spent in the roxzone and improve his overall race performance.
Overall, Birke should tailor his training to focus on improving his weaknesses, such as explosive power, lower body strength, and running performance. By incorporating specific exercises, drills, and training routines mentioned above, he can enhance his performance in these particular areas and achieve better results in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Lennon Jamie | 2024 Dublin | 01:27:40 | |
| Cavicchiolo Riccardo | 2024 Milan | 01:27:47 | |
| Sun Andy | 2024 New York | 01:27:36 | |
| Nolan Stephen | 2023 Chicago | 01:27:34 | |
| Mccormick Declan | 2024 Perth | 01:27:41 | |
| Eriksson Hans | 2024 Stockholm | 01:28:05 | |
| Safonov Gleb | 2024 Hamburg | 01:28:32 | |
| Gilbert Michael | 2023 Singapore | 01:27:38 | |
| Weir Rhys | 2024 Birmingham | 01:28:28 | |
| Wyly Keith | 2021 Dallas | 01:28:23 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Hamburg Birke Sebastian | 01:21:49 | |
| 2024 Köln Birke Sebastian, Mayer Verena | 01:18:15 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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Birke Sebastian
