Dive into this athlete’s performance at 2018 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.
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.
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.
This section showcases the entire Knoop 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 Knoop Sebastian's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Knoop 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.
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 Knoop 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 04:16. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:41 | 47:56 to 45:15 | 62.9% |
| Sled Pull | 00:44 | 06:01 to 05:17 | 17.2% |
| Wall Balls | 00:33 | 07:35 to 07:02 | 12.9% |
| Farmers Carry | 00:18 | 02:36 to 02:18 | 7.0% |
| Ski Erg | 00:00 | 04:29 to 04:29 | 0.0% |
| Sled Push | 00:00 | 03:02 to 03:02 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:39 to 05:39 | 0.0% |
| Rowing | 00:00 | 04:44 to 04:44 | 0.0% |
| Sandbag Lunges | 00:00 | 05:15 to 05:15 | 0.0% |
| Knoop Sebastian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:59 | 00:00 | 04:53 -00:54 | 00:00 +00:00 |
| Ski Erg | 04:29 | 03:59 | 04:33 -00:04 | 04:53 -00:54 |
| Running 2 | 05:10 | 08:28 | 05:21 -00:11 | 09:26 -00:58 |
| Sled Push | 03:02 | 13:38 | 03:11 -00:09 | 14:47 -01:09 |
| Running 3 | 07:12 | 16:40 | 05:52 +01:20 | 17:58 -01:18 |
| Sled Pull | 06:01 | 23:52 | 05:29 +00:32 | 23:50 +00:02 |
| Running 4 | 06:24 | 29:53 | 05:51 +00:33 | 29:19 +00:34 |
| Burpees Broad Jump | 05:39 | 36:17 | 06:07 -00:28 | 35:10 +01:07 |
| Running 5 | 06:12 | 41:56 | 06:03 +00:09 | 41:17 +00:39 |
| Rowing | 04:44 | 48:08 | 05:00 -00:16 | 47:20 +00:48 |
| Running 6 | 05:56 | 52:52 | 05:53 +00:03 | 52:20 +00:32 |
| Farmers Carry | 02:36 | 58:48 | 02:23 +00:13 | 58:13 +00:35 |
| Running 7 | 05:37 | 01:01:24 | 05:51 -00:14 | 01:00:36 +00:48 |
| Sandbag Lunges | 05:15 | 01:07:01 | 05:42 -00:27 | 01:06:27 +00:34 |
| Running 8 | 07:30 | 01:12:16 | 06:41 +00:49 | 01:12:09 +00:07 |
| Wall Balls | 07:35 | 01:19:46 | 07:23 +00:12 | 01:18:50 +00:56 |
| Roxzone | 06:45 | 01:34:06 | 07:53 -01:08 | 01:34:06 |
When analyzing his splits, it is evident that Sebastian excels in certain segments, while there is room for improvement in others. His best running lap was completed in just 3 minutes and 59 seconds, which was 45 seconds faster than the average for his finish time. He also performed well in the Ski Erg segment, completing it 4 seconds faster than the average. He showed strength in the Sled Push, finishing 26 seconds faster than the average. Sebastian also performed above average in the Burpees Broad Jump, completing it 7 seconds faster than average.
However, there were segments where Sebastian lost time compared to the average. The segments with the most time lost were Running 3, Running 8, Running 4, and Sled Pull. In Running 3, he was 1 minute and 18 seconds slower than the average. In Running 8, he was 41 seconds slower than average. In Running 4 and Sled Pull, he was 33 seconds and 12 seconds slower than the average, respectively.
For Running 3, where Sebastian lost the most time, he should work on improving his endurance and speed. Interval training, such as high-intensity interval training (HIIT) and fartlek runs, can help him improve his speed and endurance. He can also incorporate hill sprints and tempo runs to enhance his running performance. Additionally, focusing on proper running form and technique, such as maintaining a tall posture, engaging the core, and using his arms efficiently, can help him increase his running speed and efficiency.
In Running 8 and Running 4, Sebastian should focus on improving his overall running endurance. Incorporating longer distance runs and steady-state runs into his training routine can help improve his endurance for these segments. He should also consider adding strength training exercises that target the muscles used in running, such as squats, lunges, and calf raises, to improve his running performance.
Sebastian should also focus on efficient transitions during the Roxzone. By minimizing the time spent in the Roxzone, he can save valuable seconds that can make a difference in his overall race time. Incorporating transition drills into his training routine, such as practicing quick equipment changes and efficient movement between exercises, can help improve his Roxzone time.
Overall, Sebastian Knoop has shown great potential in the Hyrox race in Hamburg. By focusing on improving his running performance in specific segments, incorporating targeted training strategies and techniques, and implementing effective race strategies, he can continue to enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Ference Brendan | 2024 Fort Lauderdale | 01:34:29 | |
| Himsworth Carl | 2022 London | 01:33:41 | |
| Van Lanen Martijn | 2024 Amsterdam | 01:34:34 | |
| Wüsthoff Stefan | 2021 Hamburg | 01:34:18 | |
| Van Vliet Tim | 2024 Rotterdam | 01:34:33 | |
| Mallouk Ray | 2023 Chicago | 01:33:51 | |
| Teo Ser Luck | 2024 Singapore National Stadium | 01:34:22 | |
| Rudolph Thomas | 2024 Hamburg | 01:33:51 | |
| Shen Jianhao | 2024 Bordeaux | 01:34:36 | |
| Kilmartin Stuart | 2021 Birmingham | 01:34:00 | |
| Other Results from this athlete | ||
|---|---|---|
| 2019 Hamburg | 01:31:07 | |
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
