Dive into this athlete’s performance at 2024 World Championships Nice 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
546 similar athletes.
Performance Highlights
GER Men #190011 01:14:36🥈 in
AG
| Top 0.2%
442nd | Top 53.3%
-03:49
32:28
Run Total
-00:28
04:04
Avg. Lap
-00:01
03:51
Best Lap
+03:46
37:02
Workout Total
+00:28
04:37
Avg. Workout
+00:09
05:10
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 Pro 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 546 athletes with similar finish time in Hyrox Pro 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 546 athletes with similar finish time in Hyrox Pro 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 546 athletes with similar finish time in Hyrox Pro 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 Pro 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
06:03.
Check the detail of the improvement plan below.
Based on 546 athletes with similar finish time in Hyrox Pro Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Thomas Heider showcased a commendable performance in the 2024 World Championships in Nice, securing a top 2% rank in his age group and landing in the top 29% overall among 1508 athletes. His total running time was significantly faster than average, indicating a strong runner profile. However, his performance in strength-focused segments such as the Wall Balls, Sled Pull, and Sandbag Lunges suggests an area for improvement. Thomas exhibited a hybrid performance profile but skewed towards running, suggesting his training should incorporate more strength-focused routines to balance his capabilities. His pacing started a bit slower in the first running segment but improved remarkably in subsequent runs, highlighting an ability to manage and distribute his energy efficiently throughout the race.
Segments to Improve:
Wall Balls: This segment had the most significant deviation from the average, taking almost 3 minutes longer. To improve, Thomas should focus on enhancing his lower body strength and muscular endurance. Exercises like air squats, thrusters, and medicine ball cleans can be beneficial. Incorporating high-intensity interval training (HIIT) with a focus on wall balls can help improve both speed and efficiency. Practicing the correct form, focusing on using the legs to drive the ball up, can also reduce fatigue.
Sled Pull: Another area for improvement, Thomas should work on building his posterior chain strength. Exercises such as deadlifts, kettlebell swings, and leg curls can be effective. Implementing sled pull drills with varying weights and distances can help adapt his muscles to the specific demands of this segment. Incorporating interval training with heavy sled pulls followed by short rest periods can also improve endurance and strength in this area.
Sandbag Lunges: To improve performance in this segment, focusing on lower body strength, particularly in the quads, glutes, and core, is essential. Lunges with weight, step-ups, and weighted squats can help build the necessary strength. Sandbag-specific training, such as carrying a sandbag while performing lunges, can also provide the functional strength needed for this challenge.
Roxzone: The slightly slower Roxzone time indicates a need for better transition efficiency and overall fitness. Implementing circuit training that mimics the race's structure, including quick transitions between strength and endurance exercises, can help improve in this area. Practicing transitions as part of the workout can also decrease Roxzone time.
Race Strategies:
Strength and Endurance Balance: Given Thomas's strong running profile, incorporating more strength training into his routine, focusing on the areas highlighted above, can help balance his performance. This includes at least two to three days of strength-focused workouts per week.
Segment-Specific Training: Tailoring workouts to mimic the race's most challenging segments for Thomas can help improve his performance. This means not only including the exercises mentioned above but also simulating the race conditions as closely as possible, including the order of exercises and running segments.
Energy Management: While Thomas showed an ability to pace himself, further refining his strategy to conserve energy during the initial segments and deploy it strategically in strength-focused tasks could yield better results. This might involve starting the race at a slightly more conservative pace and focusing on maintaining a steady effort across all segments.
Transition Efficiency: Reducing Roxzone time by practicing quick transitions between different types of exercises can shave off critical seconds from the overall time. This includes setting up mock transition zones in training and timing the switch from one exercise to the next.
By focusing on these key areas and implementing the suggested strategies and exercises, Thomas Heider can further enhance his performance in future Hyrox races, turning identified weaknesses into strengths and achieving a more balanced profile between running and strength 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 Pro Men