Dive into this athlete’s performance at 2024 Vienna - European Championship 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 Ehrat Andreas'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 Ehrat Andreas'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 Ehrat Andreas'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 Ehrat Andreas'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
04:12.
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:
Andreas Ehrat's performance in the 2024 Vienna - European Championship places him squarely in the middle of the pack, both overall and within his age group, illustrating a balanced competency across the board. His early pacing in Running 1 suggests a strong start, outperforming the average, but his total running time being slower than average indicates a potential endurance or pacing issue as the race progressed. Andreas appears to lean slightly more towards strength, given his better-than-average performances in the Sled Push, Burpees Broad Jump, Farmers Carry, Sandbag Lunges, and notably, Wall Balls, where he ranked in the 8th percentile. This is contrasted by slower-than-average times in later running segments and the Roxzone, suggesting transitions and sustained running endurance are areas for improvement.
Segments to Improve:
Total Running Time & Roxzone: Andreas's total running time and Roxzone times suggest that endurance and transition efficiency are critical areas for improvement. Incorporating interval training with a focus on varying intensities and distances can improve overall running endurance. Transition drills that mimic moving from one exercise to the next can also reduce Roxzone times. Exercises like plyometrics for explosive power and agility drills can enhance his ability to quickly switch between tasks.
Sled Pull: To improve in the Sled Pull, Andreas should focus on building his posterior chain strength. Deadlifts, kettlebell swings, and hip thrusts can bolster the necessary muscle groups. Incorporating sled drags into his routine, focusing on maintaining a steady pace and posture, can directly translate to better event times.
Rowing: Andreas's rowing time can benefit from focused form correction and endurance building. High-intensity interval training (HIIT) on the rower combined with longer, steady-state sessions will improve cardiovascular capacity. Technique drills emphasizing the catch, drive, and recovery phases of the rowing stroke can ensure more efficient energy use during this segment.
Race Strategies:
Start Strong but Conserve: While Andreas's initial running segment showed promise, it's important to start strong without expending too much energy early on. Practicing pacing strategies that allow for a strong start without leading to premature fatigue can help maintain a consistent performance across all segments.
Focus on Transitions: Reducing Roxzone times by practicing efficient transitions between exercise segments can shave off valuable seconds. This includes setting up equipment in advance where possible and mentally preparing for the next exercise during the end of the preceding run.
Endurance and Strength Balance: Given Andreas's propensity for strength over pure running endurance, a balanced training approach is critical. Incorporating at least two to three days of endurance and speed work, alongside strength and power training, can create a more well-rounded athlete capable of tackling both the running and strength segments with equal proficiency.
By addressing these areas and implementing the suggested strategies, Andreas Ehrat has the potential to significantly improve his future HYROX race performances, moving up from the middle of the pack to become a top contender in his age group.