Kramer Kasper Hyrox Result

Dive into this athlete’s performance at 2024 Rotterdam 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

NED NED Flag Men 30-34 #132037 01:31:20 177th in AG | Top 55.3% 693rd | Top 50.2%
+00:42
45:49
Run Total
+00:07
05:44
Avg. Lap
+00:26
05:14
Best Lap
+00:00
38:42
Workout Total
+00:00
04:50
Avg. Workout
-00:41
06:54
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 Kramer Kasper'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 Kramer Kasper'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 Kramer Kasper'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 Kramer Kasper'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 04:36. Check the detail of the improvement plan below.

01:43 Potential Improvement 37.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:43 45:49 to 44:06 37.3%
Sandbag Lunges 01:13 06:30 to 05:17 26.4%
Burpees Broad Jump 00:42 06:17 to 05:35 15.2%
Ski Erg 00:36 05:06 to 04:30 13.0%
Rowing 00:17 05:09 to 04:52 6.2%
Farmers Carry 00:05 02:18 to 02:13 1.8%
Sled Push 00:00 02:48 to 02:48 0.0%
Sled Pull 00:00 05:03 to 05:03 0.0%
Wall Balls 00:00 05:31 to 05:31 0.0%

Splits Time

Kramer Kasper Perfect Race
Splits Total Average Total
Running 1 05:18 00:00 04:48 +00:30 00:00 +00:00
Ski Erg 05:06 05:18 04:32 +00:34 04:48 +00:30
Running 2 05:14 10:24 05:13 +00:01 09:20 +01:04
Sled Push 02:48 15:38 03:06 -00:18 14:33 +01:05
Running 3 05:37 18:26 05:42 -00:05 17:39 +00:47
Sled Pull 05:03 24:03 05:17 -00:14 23:21 +00:42
Running 4 05:39 29:06 05:40 -00:01 28:38 +00:28
Burpees Broad Jump 06:17 34:45 05:53 +00:24 34:18 +00:27
Running 5 06:01 41:02 05:52 +00:09 40:11 +00:51
Rowing 05:09 47:03 04:56 +00:13 46:03 +01:00
Running 6 06:12 52:12 05:42 +00:30 50:59 +01:13
Farmers Carry 02:18 58:24 02:19 -00:01 56:41 +01:43
Running 7 05:42 01:00:42 05:41 +00:01 59:00 +01:42
Sandbag Lunges 06:30 01:06:24 05:32 +00:58 01:04:41 +01:43
Running 8 06:09 01:12:54 06:25 -00:16 01:10:13 +02:41
Wall Balls 05:31 01:19:03 07:07 -01:36 01:16:38 +02:25
Roxzone 06:54 01:31:20 07:35 -00:41 01:31:20
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Kasper Kramer's performance in the 2024 Rotterdam HYROX race places him well within the top half of competitors, indicating a solid foundation of fitness and skill. His overall rank and age group rank demonstrate competitiveness in a broad field. Analyzing Kasper's total running time, which is slightly slower than average, alongside his strength performances, it appears he has a more balanced profile between running and strength. However, there's a slight inclination towards strength, given his better-than-average performances in segments like the Sled Push, Sled Pull, and Wall Balls. This suggests that while Kasper is a well-rounded athlete, there are opportunities to refine both his running efficiency and strength endurance to move up the ranks. His pacing strategy shows signs of inconsistency, with some running segments being faster and others slower than average, indicating potential for improvement in race strategy and pacing.

Segments to Improve:

  • Sandbag Lunges: This segment stands out as a significant area for improvement, with a performance much slower than average. To enhance strength and endurance for Sandbag Lunges, Kasper should incorporate lunges with weight variations (e.g., barbell lunges, weighted vest lunges) and unilateral leg exercises (e.g., Bulgarian split squats) to improve stability and strength. Plyometric exercises such as jump lunges will also help in increasing power and endurance.
  • Burpees Broad Jump: To improve in this segment, focus on exercises that enhance explosive power and coordination. Plyometric training, including box jumps and broad jumps, will be beneficial. Additionally, burpee drills emphasizing speed and efficiency, and interval training combining burpees with sprints, can help decrease the time taken for this segment.
  • Ski Erg: A slower Ski Erg time suggests a need for better technique and upper body endurance. Technique drills focusing on proper form and maximizing pull length can improve efficiency. Incorporating upper body endurance workouts, such as long rowing or Ski Erg intervals at a steady pace, and strength exercises targeting the back, shoulders, and arms, will enhance performance in this area.
  • Total Running Time: Given Kasper's running time is slightly slower than average, focused running training is advised. Interval running to improve speed and VO2 max, along with tempo runs to build endurance at higher intensities, will be beneficial. Considering potential fatigue from strength segments, practicing running intervals after strength training could simulate race conditions and improve running performance under fatigue.

Race Strategies:

  • Pacing: Developing a consistent pacing strategy is critical. Kasper should aim to maintain a steady pace in the early running segments to conserve energy for strength exercises and the latter half of the race. Practicing pacing during training runs, using a heart rate monitor or a running app to track pace, can help in developing a better sense of maintaining consistent speed.
  • Transitions (Roxzone): As the Roxzone time is faster than average, it indicates good transition times but also room for slight improvement in overall fitness. Focusing on minimizing rest time and practicing quick transitions between exercises during training sessions will help reduce Roxzone time further. Simulating race-day conditions by setting up a circuit that mimics the race layout can improve efficiency in transitions.
  • Strength and Endurance Balance: Given Kasper's balanced profile, it's important to continue developing both strength and running endurance. This involves integrating strength training sessions with running workouts within the same training day, allowing the body to adapt to performing under fatigue, similar to race conditions.

By focusing on these targeted areas for improvement and implementing the suggested race strategies, Kasper Kramer can expect to see significant gains in his future HYROX performances.

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
Howlin Michael 2024 Berlin 01:30:58
Harwood Arthur 2024 Manchester 01:31:04
Purkis Simon 2024 London 01:31:20
Maidment Jack 2023 Chicago 01:31:35
Molto Roca Victor 2024 Bilbao 01:31:48
Rosendaal Toine 2024 Rotterdam 01:31:05
Radley Mark 2023 London 01:31:40
Tholberg Søren 2024 Copenhagen 01:31:06
Bailey Julian 2024 Sydney 01:31:34
Mcgrath Rory 2024 Glasgow 01:30:55

Measure Your Performance Against Top Athletes

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