Heider Thomas 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 691 similar athletes.

Performance Highlights

GER GER Flag Men 55-59 #94018 01:05:18 🥇 in AG | Top 5.0% 22nd | Top 2.8%
-00:22
32:56
Run Total
-00:02
04:07
Avg. Lap
-00:46
02:56
Best Lap
+00:40
28:12
Workout Total
+00:05
03:31
Avg. Workout
-00:15
04:14
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 691 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 691 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Heider Thomas'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 Heider Thomas'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 691 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 Heider Thomas'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 Heider Thomas'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 02:39. Check the detail of the improvement plan below.

00:53 Potential Improvement 33.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 00:53 05:04 to 04:11 33.3%
Sled Pull 00:48 04:04 to 03:16 30.2%
Sled Push 00:45 02:36 to 01:51 28.3%
Sandbag Lunges 00:09 03:33 to 03:24 5.7%
Ski Erg 00:02 04:00 to 03:58 1.3%
Farmers Carry 00:02 01:32 to 01:30 1.3%
Burpees Broad Jump 00:00 03:08 to 03:08 0.0%
Rowing 00:00 04:15 to 04:15 0.0%
Run Total 00:00 32:56 to 32:56 0.0%

Splits Time

Heider Thomas Perfect Race
Splits Total Average Total
Running 1 02:56 00:00 03:43 -00:47 00:00 +00:00
Ski Erg 04:00 02:56 04:06 -00:06 03:43 -00:47
Running 2 04:07 06:56 03:57 +00:10 07:49 -00:53
Sled Push 02:36 11:03 02:18 +00:18 11:46 -00:43
Running 3 04:10 13:39 04:12 -00:02 14:04 -00:25
Sled Pull 04:04 17:49 03:37 +00:27 18:16 -00:27
Running 4 04:16 21:53 04:12 +00:04 21:53 +00:00
Burpees Broad Jump 03:08 26:09 03:26 -00:18 26:05 +00:04
Running 5 04:35 29:17 04:18 +00:17 29:31 -00:14
Rowing 04:15 33:52 04:20 -00:05 33:49 +00:03
Running 6 04:11 38:07 04:13 -00:02 38:09 -00:02
Farmers Carry 01:32 42:18 01:41 -00:09 42:22 -00:04
Running 7 04:16 43:50 04:13 +00:03 44:03 -00:13
Sandbag Lunges 03:33 48:06 03:35 -00:02 48:16 -00:10
Running 8 04:28 51:39 04:29 -00:01 51:51 -00:12
Wall Balls 05:04 56:07 04:29 +00:35 56:20 -00:13
Roxzone 04:14 01:05:18 04:29 -00:15 01:05:18
Based on 691 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Thomas Heider's performance in the 2024 Karlsruhe Hyrox race was commendable, finishing 22nd overall among 1065 athletes and securing the top spot in his age group (55-59). This places him in the top echelons of his competition, highlighting his exceptional fitness and dedication to training. His total running time was 00:32:56, which is 00:43 faster than the average, indicating a strong running profile. However, looking at the splits, it's clear that Thomas has a balanced profile with a slight inclination towards running. Despite this strength, there are areas where Thomas can focus on for improvement, particularly in strength-focused exercises. His pacing started strong but showed signs of inconsistency in maintaining performance across all segments, particularly in the strength exercises.

Segments to Improve:

  • Wall Balls: Thomas's performance in Wall Balls was significantly slower than average. To improve, he should focus on enhancing his lower body strength and coordination. Specific exercises like air squats, thrusters, and medicine ball throws can be beneficial. Additionally, practicing the wall ball shot with varying weights and heights will help improve both his technique and endurance in this segment.
  • Sled Pull: The Sled Pull segment was another where Thomas underperformed. Incorporating more posterior chain exercises such as deadlifts, kettlebell swings, and Romanian deadlifts will build the necessary strength. For technique, rope pull exercises and actual sled pull practice with incremental weight can enhance his performance, focusing on maintaining a consistent posture and powerful leg drive.
  • Sled Push: Similar to the Sled Pull, the Sled Push requires strong leg drive and core stability. Exercises like weighted lunges, squats, and leg press can build leg strength, while practicing the sled push with varying weights and distances will improve technique and endurance. Emphasizing explosive starts and maintaining a low, driving posture can also aid performance.
  • Roxzone: A faster Roxzone time indicates better overall fitness and efficient transitions. To improve, Thomas should focus on conditioning workouts that mimic the race's structure, transitioning quickly between exercises. High-intensity interval training (HIIT) can also improve his cardiovascular fitness, reducing the need for extended rest.
  • Sandbag Lunges: To improve in this area, Thomas should incorporate more unilateral leg exercises such as lunges, step-ups, and Bulgarian split squats. Working with sandbags during these exercises can also help him get accustomed to the unique challenge they present during lunges, focusing on balance, grip strength, and endurance.

Race Strategies:

  • Consistent Pacing: Given Thomas's inclination towards running, he should leverage this strength by maintaining a steady pace in the running segments while conserving energy for strength exercises. Using a pacing strategy that allows for consistent effort across all segments can prevent burnout in later stages of the race.
  • Strength Training Focus: Integrating more strength-focused training sessions, particularly targeting weaknesses identified in the Wall Balls, Sled Pull, and Sled Push segments, can provide a more balanced performance profile. This includes both specific exercise training and incorporating these elements into longer, race-mimicking workouts.
  • Transition Efficiency: Improving transition times between exercises by practicing quick changes and minimizing rest will contribute significantly to a better Roxzone performance. Setting up mock transition zones during training sessions can help Thomas become more efficient in these critical moments.
  • Technique Optimization: For strength exercises where Thomas has shown weaknesses, focusing on technique optimization through form correction and targeted drills can lead to significant time savings. This includes engaging with coaches or utilizing video analysis to refine his approach to each exercise.

By addressing these areas with focused training and strategic race planning, Thomas Heider has the potential to significantly improve his performance in future Hyrox races, leveraging both his running strength and enhancing his capabilities in strength-focused segments.

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
Runge Jan 2023 Hamburg 01:05:48
Patalla Kai 2024 Frankfurt 01:05:00
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Ogle Jay 2024 Chicago Navy Pier 01:05:38
Tanz Tobias 2019 Hamburg 01:05:30
Stewart Lee 2024 Dublin 01:05:32
Negrello Simone 2024 Milan 01:04:50
Blokdijk Alby 2024 Amsterdam 01:05:25
Spiess Roméo 2024 Paris 01:05:11
Mcduell Jonny 2024 Singapore 01:05:28

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Hamburg 01:02:32
2024 Milan 01:07:08
2023 Frankfurt 01:09:27
2023 München 01:17:19
2024 World Championships Nice 01:14:36
2024 Frankfurt

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