Ebert Kai Hyrox Result

Dive into this athlete’s performance at 2024 Köln 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 25-29 #140014 01:37:16 126th in AG | Top 81.8% 642nd | Top 78.6%
+03:09
50:49
Run Total
+00:24
06:21
Avg. Lap
+00:54
05:53
Best Lap
-05:04
36:20
Workout Total
-00:38
04:32
Avg. Workout
+01:57
10:13
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 Ebert Kai'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 Ebert Kai'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 Ebert Kai'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 Ebert Kai'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 05:33. Check the detail of the improvement plan below.

04:04 Potential Improvement 73.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:04 50:49 to 46:45 73.3%
Wall Balls 01:29 08:57 to 07:28 26.7%
Ski Erg 00:00 04:24 to 04:24 0.0%
Sled Push 00:00 03:03 to 03:03 0.0%
Sled Pull 00:00 03:57 to 03:57 0.0%
Burpees Broad Jump 00:00 06:02 to 06:02 0.0%
Rowing 00:00 04:49 to 04:49 0.0%
Farmers Carry 00:00 02:08 to 02:08 0.0%
Sandbag Lunges 00:00 03:00 to 03:00 0.0%

Splits Time

Ebert Kai Perfect Race
Splits Total Average Total
Running 1 06:32 00:00 05:00 +01:32 00:00 +00:00
Ski Erg 04:24 06:32 04:38 -00:14 05:00 +01:32
Running 2 05:56 10:56 05:26 +00:30 09:38 +01:18
Sled Push 03:03 16:52 03:19 -00:16 15:04 +01:48
Running 3 05:53 19:55 05:58 -00:05 18:23 +01:32
Sled Pull 03:57 25:48 05:41 -01:44 24:21 +01:27
Running 4 05:55 29:45 05:57 -00:02 30:02 -00:17
Burpees Broad Jump 06:02 35:40 06:25 -00:23 35:59 -00:19
Running 5 06:11 41:42 06:13 -00:02 42:24 -00:42
Rowing 04:49 47:53 05:05 -00:16 48:37 -00:44
Running 6 06:23 52:42 06:02 +00:21 53:42 -01:00
Farmers Carry 02:08 59:05 02:26 -00:18 59:44 -00:39
Running 7 06:21 01:01:13 06:01 +00:20 01:02:10 -00:57
Sandbag Lunges 03:00 01:07:34 05:59 -02:59 01:08:11 -00:37
Running 8 07:43 01:10:34 06:59 +00:44 01:14:10 -03:36
Wall Balls 08:57 01:18:17 07:51 +01:06 01:21:09 -02:52
Roxzone 10:13 01:37:16 08:16 +01:57 01:37:16
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Kai Ebert's performance in the 2024 Köln HYROX race places him in the top half of his age group and overall, indicating a strong competitive level. Analyzing his total running time, which is slower than average by 02:53, suggests Kai has a more strength-oriented profile rather than a running-centric one. Despite this, his performance in strength-based exercises like the Sled Pull and Sandbag Lunges where he vastly outperformed the average, highlights his strengths. His pacing seemed to falter especially in the later running segments, indicating potential issues with endurance or pacing strategy. The Roxzone time also suggests room for improvement in transition efficiency and overall fitness.

Segments to Improve:

  • Running and Total Running Time: Kai's performance indicates a need for improved running efficiency and endurance. Incorporating interval running sessions, with a focus on varying distances and paces, can enhance both speed and stamina. Long slow distance (LSD) runs should also be a staple in his training to build endurance. Implementing hill repeats and tempo runs will further improve his running strength and pacing strategy.
  • Roxzone: The slower Roxzone time suggests Kai needs to streamline his transitions and improve his overall fitness. High-intensity interval training (HIIT) can enhance his cardiovascular system, while practicing transitions between exercises (e.g., from running to strength exercises and back) can reduce his Roxzone time. Emphasizing circuit training with minimal rest between different types of exercises could also mirror the race's demands more closely.
  • Wall Balls: To improve in this segment, Kai should focus on enhancing his throwing power and squat endurance. Exercises like thrusters, overhead presses, and medicine ball throws can be beneficial. Incorporating squats and lunges with varying loads and volumes will improve his leg strength and endurance, crucial for better performance in Wall Balls.

Race Strategies:

  • Pacing: It's crucial for Kai to develop a more strategic pacing plan. Starting the race at a sustainable pace and gradually increasing the intensity can help preserve energy for later stages. Practicing pacing in training, where Kai simulates race conditions by alternating between running and strength exercises, can help him find his optimal pace.
  • Transitions: Reducing transition times can significantly improve overall performance. Kai should practice quick changes between running and exercise stations, focusing on efficient movements and minimizing rest. This could involve setting up mock stations in training to rehearse transitions under fatigue.
  • Focus on Weaknesses: Given his strength in specific exercises, Kai should allocate more training time to his weaker areas, particularly running and Wall Balls. Tailoring his training to address these weaknesses while maintaining his strengths will create a more balanced performance profile.
  • Endurance Training: Incorporating more endurance-focused sessions, especially towards the end of his workouts, can help Kai improve his performance in the later stages of the race. This could involve running after completing strength exercises to simulate race conditions and improve his resilience and stamina.

By addressing these areas with targeted training and strategic adjustments, Kai Ebert can expect to see significant improvements in his future HYROX race performances. Consistency in training, along with a focus on his identified areas of improvement, will be key to his success.

Similar Athletes
Pichol Florian 2024 Marseille 01:37:07
Ng Choon Yean 2024 Singapore 01:37:43
Stanford Sam 2023 Birmingham 01:36:54
Spoladori Andrea 2023 Milan 01:37:40
Pomfret Matt 2022 London 01:37:06
Gallego Daniel 2023 Madrid 01:37:23
Landau Dennis 2024 Hamburg 01:37:07
Smith Carl 2022 London 01:37:35
Wolvers Roel 2024 Amsterdam 01:37:22
Dekker Hans 2024 Madrid 01:36:47

Measure Your Performance Against Top Athletes

Other Results from this athlete
No other results found for this athlete.

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download