Dive into this athlete’s performance at 2024 Hamburg 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.
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 1000 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 1000 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Trampnau David'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 Trampnau David'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 1000 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 Trampnau David'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 Trampnau David'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
03:51.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
David Trampnau placed in the top 50% in his age group (35-39) in the HYROX 2024 Hamburg event, a commendable performance. He showed exceptional running skills, completing the total running time 03:43 faster than average, which suggests a strong running profile. However, his overall time was slightly hampered by slower transitions in the roxzone, which was 01:51 slower than average. His pacing appeared to be consistent in the initial stages, however, he started losing pace from the burpees broad jump segment onwards.
Segments to Improve
Roxzone: David took considerably more time in transitions between exercise zones. This could be due to insufficient stamina or inefficient transition techniques. Incorporating high-intensity interval training (HIIT) into his routine could help boost his endurance and speed. This type of training involves short bursts of intense exercise followed by short recovery periods, which can mimic the transition experienced in the roxzone.
Burpees Broad Jump: This segment was one of his slowest, indicating a potential weakness in explosive strength and agility. Plyometric exercises, like box jumps and power skipping, could help improve this. These exercises focus on increasing power, speed, and overall agility.
Sandbag Lunges: David was slower than average in this segment. Lunges require both strength and stability. Strength training, particularly focusing on the lower body, could be beneficial. Squats, deadlifts, and weighted lunges could help improve performance in this segment.
Sled Pull: In this segment, David was slower than average. Incorporating more strength training, specifically targeting the upper body and core, could help. Exercises such as rows, pull-ups, and deadlifts could improve his pulling strength.
Race Strategies
David should consider implementing the following strategies in his races:
Race Pacing: He should be mindful of his pacing, especially in the initial segments. Starting off too fast could deplete his energy reserves for later segments where his performance tends to drop. A more measured and consistent pace could help improve his overall time.
Transition Efficiency: David should focus on making his transitions between exercise zones more efficient. This could involve strategizing the best path between zones, practicing quick equipment setup, and maintaining a steady heart rate during transitions.
Strength Training: Given his strong running profile, David could benefit from more strength-focused training. This could help balance his performance and improve his time in strength-based segments.