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
946 similar athletes.
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.
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The chart has 1 Y axis displaying values. Data ranges from 2 to 26.
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Percentile based on all the athletes who competed in Hyrox Men
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
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The chart has 1 Y axis displaying values. Data ranges from 186 to 290.
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Based on 946 athletes with similar finish time in Hyrox Men
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
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The chart has 1 Y axis displaying values. Data ranges from 101 to 282.
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Based on 946 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -45 to 72.
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Based on 946 athletes with similar finish time in Hyrox Men
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
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Expected Finish Time
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The chart has 1 Y axis displaying values. Data ranges from 3965 to 4416.
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Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 864.
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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 his 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
03:22.
Check the detail of the improvement plan below.
Based on 946 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Tobias Kiefer's performance in the 2024 Karlsruhe HYROX race places him impressively within the top 3% of both the overall field and his age group, showcasing his high level of fitness and competitive spirit. Notably, Tobias demonstrated remarkable strength in the sled push and pull segments, significantly outperforming the average competitor. His wall balls performance was also notably superior, indicating a strong ability in high-intensity, strength-based exercises. However, Tobias's total running time was slightly slower than average, suggesting that while he has a solid foundation in strength, his running endurance and speed might be areas for potential improvement to achieve a more balanced athlete profile. The analysis also suggests that Tobias started the race at a faster pace than average but tended to slow down in running segments as the race progressed, which may indicate issues with pacing or endurance over longer distances.
Segments to Improve:
Total Running Time: Tobias's overall running time was slower than average, indicating that enhancing his running endurance and speed could significantly improve his race performance. Incorporating interval training, such as 400 to 800-meter repeats at a pace faster than his current race pace, with equal rest periods, can help improve his VO2 max and running efficiency. Long, slow distance runs (increasing distance by 10% per week) should also be part of his routine to build endurance. Including hill sprints and tempo runs will further develop strength and pace control.
Burpees Broad Jump: This segment was significantly slower than average, suggesting a potential lack of explosive power and coordination under fatigue. Plyometric exercises such as box jumps, squat jumps, and lunge jumps can help improve explosive strength. Practicing burpees with a focus on form and efficiency, gradually increasing the intensity and volume, can also help. Incorporating these exercises towards the end of a workout can simulate race conditions, improving performance under fatigue.
Race Strategies:
Improved Pacing: Tobias should focus on developing a more sustainable pace throughout the race. This can be achieved by practicing race-pace runs during training, where he aims to maintain a consistent pace that is reflective of his race goal. This will help him better manage his energy levels and prevent starting too fast and slowing down in later stages.
Transition Efficiency: Given the slower Roxzone time, Tobias could benefit from practicing transitions between exercises to reduce downtime. Simulating race conditions in training, where he moves quickly from running to strength exercises and vice versa, can help improve his transition times and overall race fluidity.
Strength-Endurance Balance: Tobias has demonstrated considerable strength but needs to balance it with running endurance. Integrating circuit training that combines strength exercises with short, intense running intervals can help improve his ability to maintain strength performance even as fatigue sets in from running.
By focusing on these targeted areas for improvement and implementing the suggested exercises and strategies, Tobias Kiefer can work towards a more balanced athlete profile, potentially leading to even better performance in future HYROX races.
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.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 2 to 46.
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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 2 to 46.
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Percentile based on all the athletes who competed in Hyrox Men