Rupp Thomas Performance Analysis

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 1000 similar athletes.

Season 23/24 2024 Karlsruhe (1339) HYROX (1112) Men (774) Rupp Thomas

GER GER Flag Men 30-34 #95001 01:30:51 130th in AG | Top 64.4% 466th | Top 60.2%

Performance Highlights

-00:48
44:04
Run Total
-00:05
05:31
Avg. Lap
-01:33
03:13
Best Lap
+00:44
39:15
Workout Total
+00:06
04:54
Avg. Workout
+00:06
07:38
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 Rupp 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 Rupp 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 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 Rupp 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 Rupp 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 02:53. Check the detail of the improvement plan below.

01:10 Potential Improvement 40.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:10 06:25 to 05:15 40.5%
Burpees Broad Jump 00:46 06:18 to 05:32 26.6%
Wall Balls 00:35 07:14 to 06:39 20.2%
Run Total 00:10 44:04 to 43:54 5.8%
Rowing 00:08 05:00 to 04:52 4.6%
Sled Push 00:03 03:00 to 02:57 1.7%
Sled Pull 00:01 05:03 to 05:02 0.6%
Ski Erg 00:00 04:05 to 04:05 0.0%
Farmers Carry 00:00 02:10 to 02:10 0.0%

Splits Time

Rupp Thomas Perfect Race
Splits Total Average Total
Running 1 03:13 00:00 04:45 -01:32 00:00 +00:00
Ski Erg 04:05 03:13 04:31 -00:26 04:45 -01:32
Running 2 05:17 07:18 05:11 +00:06 09:16 -01:58
Sled Push 03:00 12:35 03:05 -00:05 14:27 -01:52
Running 3 05:39 15:35 05:40 -00:01 17:32 -01:57
Sled Pull 05:03 21:14 05:17 -00:14 23:12 -01:58
Running 4 05:48 26:17 05:38 +00:10 28:29 -02:12
Burpees Broad Jump 06:18 32:05 05:49 +00:29 34:07 -02:02
Running 5 05:58 38:23 05:51 +00:07 39:56 -01:33
Rowing 05:00 44:21 04:56 +00:04 45:47 -01:26
Running 6 05:44 49:21 05:41 +00:03 50:43 -01:22
Farmers Carry 02:10 55:05 02:18 -00:08 56:24 -01:19
Running 7 05:53 57:15 05:39 +00:14 58:42 -01:27
Sandbag Lunges 06:25 01:03:08 05:30 +00:55 01:04:21 -01:13
Running 8 06:37 01:09:33 06:23 +00:14 01:09:51 -00:18
Wall Balls 07:14 01:16:10 07:05 +00:09 01:16:14 -00:04
Roxzone 07:38 01:30:51 07:32 +00:06 01:30:51
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Thomas Rupp showcased a commendable performance in the 2024 Karlsruhe Hyrox race, finishing in the top 41% overall and top 46% within his age group. His total running time was notably 01:14 faster than the average, indicating a strong runner profile. However, Thomas's performance in strength-focused segments and the Roxzone suggests room for improvement in overall fitness and transition efficiency. His initial sprint in Running 1 was exceptionally fast, setting a pace that may have contributed to slower times in subsequent strength exercises. The athlete demonstrates a hybrid profile but leans more towards running, suggesting a need for a more balanced approach to strength training.

Segments to Improve:

  • Sandbag Lunges: To improve in this segment, Thomas should focus on lower body strength and endurance. Incorporating exercises such as weighted step-ups, Bulgarian split squats, and heavy lunges into his routine can build the necessary muscle. Practicing lunges with varying weights will also help in adjusting to the sandbag's weight during the race.
  • Burpees Broad Jump: This segment requires both explosive power and stamina. Plyometric exercises like box jumps, burpee variations (including with a push-up or a jump over an obstacle), and broad jumps will enhance explosive strength. Additionally, interval training that combines high-intensity burpees with periods of rest can improve endurance and recovery.
  • Roxzone: Improving transition efficiency requires a focus on overall fitness and agility. Circuit training that mimics the race's structure, alternating between strength exercises and short runs, can help Thomas reduce transition times. Agility drills, such as ladder drills and shuttle runs, will also enhance his ability to quickly move between stations.
  • Wall Balls: To excel in this segment, developing upper body strength and coordination is key. Wall ball shots, thrusters, and medicine ball throws can build the necessary power, while practicing the wall ball exercise with varying weights and heights will improve technique and stamina.

Race Strategies:

  • Pacing: Given Thomas's tendency to start fast, focusing on a more consistent pace throughout the race could prevent early fatigue. Breaking down the race into segments and setting target times for each can help maintain a steady effort level, especially in strength-focused exercises where he showed signs of slowing down.
  • Strength Training Integration: Since Thomas has a stronger running background, integrating strength training into his routine is crucial. This includes not only the exercises mentioned above but also incorporating strength work on the same days as running sessions to improve his ability to handle running under fatigue.
  • Recovery and Transition: Working on quick recovery techniques, such as active recovery and dynamic stretching, can improve Thomas's ability to transition between exercises more efficiently. Practicing the actual transitions between running and strength exercises will also help reduce Roxzone times.
  • Mental Preparation: Mental resilience plays a significant role in endurance races. Visualization techniques, focusing on the process rather than the outcome, and setting small, achievable goals throughout the race can help Thomas stay motivated and push through challenging segments.

By addressing these areas of improvement with targeted training and strategic race planning, Thomas Rupp has the potential to significantly enhance his performance in future Hyrox races.

Similar Athletes
Hancox Andrew 2024 Malaga 01:30:43
Davison Brian 2020 Karlsruhe 01:30:49
Sharkey Adam 2023 Manchester 01:31:21
Bugeja Matt 2024 Melbourne 01:30:23
Wilde John 2022 London 01:31:06
Peters Paul 2023 Dallas 01:31:13
Hermeneit Reinhard 2021 Hamburg 01:30:39
Kuhlmann Michel 2022 Essen 01:30:34
George Brent 2024 Fort Lauderdale 01:30:49
Van Den Boom Sjoerd 2023 Rotterdam 01:30:37

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