Gülzau Sebastian Hyrox Result

Dive into this athlete’s performance at 2024 Karlsruhe 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.

Performance Highlights

GER GER Flag Men 30-34 #115001 01:33:52 151st in AG | Top 74.8% 530th | Top 68.5%
-02:14
44:03
Run Total
-00:16
05:30
Avg. Lap
-01:09
03:44
Best Lap
+03:48
43:34
Workout Total
+00:28
05:26
Avg. Workout
-01:35
06:18
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 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 Gülzau Sebastian'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 Gülzau Sebastian'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 Gülzau Sebastian'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 Gülzau Sebastian'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 05:12. Check the detail of the improvement plan below.

03:02 Potential Improvement 58.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:02 10:04 to 07:02 58.3%
Sled Pull 01:01 06:18 to 05:17 19.6%
Burpees Broad Jump 00:32 06:23 to 05:51 10.3%
Farmers Carry 00:30 02:48 to 02:18 9.6%
Ski Erg 00:04 04:37 to 04:33 1.3%
Rowing 00:03 05:00 to 04:57 1.0%
Sled Push 00:00 03:04 to 03:04 0.0%
Sandbag Lunges 00:00 05:20 to 05:20 0.0%
Run Total 00:00 44:03 to 44:03 0.0%

Splits Time

Gülzau Sebastian Perfect Race
Splits Total Average Total
Running 1 03:44 00:00 04:53 -01:09 00:00 +00:00
Ski Erg 04:37 03:44 04:33 +00:04 04:53 -01:09
Running 2 05:24 08:21 05:20 +00:04 09:26 -01:05
Sled Push 03:04 13:45 03:11 -00:07 14:46 -01:01
Running 3 05:49 16:49 05:50 -00:01 17:57 -01:08
Sled Pull 06:18 22:38 05:29 +00:49 23:47 -01:09
Running 4 05:10 28:56 05:49 -00:39 29:16 -00:20
Burpees Broad Jump 06:23 34:06 06:06 +00:17 35:05 -00:59
Running 5 06:07 40:29 06:02 +00:05 41:11 -00:42
Rowing 05:00 46:36 04:59 +00:01 47:13 -00:37
Running 6 05:21 51:36 05:51 -00:30 52:12 -00:36
Farmers Carry 02:48 56:57 02:22 +00:26 58:03 -01:06
Running 7 05:46 59:45 05:50 -00:04 01:00:25 -00:40
Sandbag Lunges 05:20 01:05:31 05:41 -00:21 01:06:15 -00:44
Running 8 06:45 01:10:51 06:38 +00:07 01:11:56 -01:05
Wall Balls 10:04 01:17:36 07:25 +02:39 01:18:34 -00:58
Roxzone 06:18 01:33:52 07:53 -01:35 01:33:52
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Sebastian Gülzau showcased a commendable performance in the 2024 Karlsruhe HYROX race, finishing in the top 47% of all athletes and the top 53% in his age group. A standout aspect of Sebastian's race was his total running time, which was 02:32 faster than the average, indicating a strong runner's profile. His best running lap was significantly faster than the average, demonstrating a swift start. However, Sebastian's performance in several strength-focused segments, notably the Wall Balls, suggests that while he has a solid running foundation, there is room for improvement in his strength and conditioning to achieve a more balanced athlete profile. The Roxzone time being faster than average implies good overall fitness and transition speed, yet the contrast between his running and specific exercise segments indicates the need for a more integrated training approach.

Segments to Improve:

  • Wall Balls: Sebastian's performance in Wall Balls was significantly slower than the average, highlighting this as a critical area for improvement. To enhance this, focus on building lower body and core strength through squats, thrusters, and medicine ball throws. Practicing wall balls with a focus on form, aiming for efficiency in the catch and throw phase, can also reduce time spent on this segment. Incorporating high-intensity interval training (HIIT) sessions that mix running with wall balls can help simulate race conditions and improve endurance.
  • Sled Pull: Another area for potential improvement is the Sled Pull, where Sebastian's time was slower than desired. To address this, workouts should include weighted sled pushes and pulls to build leg and core strength, along with grip strength exercises such as farmer's walks and dead hangs. Training should also focus on technique, particularly on maintaining a consistent posture and power application.
  • Burpees Broad Jump: To improve in this segment, Sebastian should work on explosive strength and coordination. Plyometric exercises such as box jumps, broad jumps, and burpees should be a staple in the training regimen. Additionally, focusing on the efficiency of movement during the burpee broad jump, such as minimizing unnecessary movements, can help conserve energy and improve time.
  • Farmers Carry: The slower time in the Farmers Carry suggests a need for enhanced grip strength and endurance. Incorporating grip strength exercises, like deadlifts, pull-ups, and specific grip strengtheners, along with carrying heavy objects over distance, will be vital. It would also be beneficial to practice these carries post a running segment in training to adapt to race conditions.

Race Strategies:

  • Pacing: Given Sebastian's strong start and runner profile, a more strategic pacing strategy might benefit his overall performance. Starting at a consistent pace and gradually increasing effort allows for energy conservation, ensuring that strength for the more challenging segments is preserved.
  • Transitions: While Sebastian's Roxzone time is commendable, focusing on minimizing rest and optimizing transitions between exercises can shave off valuable seconds. Practicing quick transitions in training, including the setup for exercises like Wall Balls or the Sled Pull, can make these movements more instinctive during the race.
  • Hybrid Training: Given Sebastian's evident running prowess and the identified areas for improvement, integrating strength work with endurance running in a single workout will provide a more race-specific training effect. This could include circuit training that combines running intervals with strength exercises reflecting race segments.
  • Mental Preparation: Finally, mental resilience and strategy play a crucial role in races like HYROX. Visualization techniques, focusing on the race plan, and mentally preparing for the transition from running to strength exercises can help maintain focus and performance throughout the race.

By addressing these specific areas and implementing the suggested strategies, Sebastian can expect to see substantial improvements in his HYROX race performance, moving towards a more well-rounded athlete profile.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Bizzoco Paolo 2024 Rimini 01:34:22
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Taylor Andrew 2024 Washington - North American Championships 01:33:38
Wilkinson Andrew 2024 Melbourne 01:34:18
Schliep Jörn 2019 Hannover 01:33:29
Mcinnes Stuart 2024 Glasgow 01:33:56
Wickett Gary 2022 London 01:34:01
Chandramohan Veeramani 2024 Singapore 01:33:57
Fernández Parra Francisco 2024 Madrid 01:33:58
Hayes Michael 2024 Melbourne 01:34:16

Measure Your Performance Against Top Athletes

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