Dive into this athlete’s performance at 2024 Köln 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
10 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.
Percentile based on all the athletes who competed in Hyrox Pro 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!
Based on 10 athletes with similar finish time in Hyrox Pro 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.
Based on 10 athletes with similar finish time in Hyrox Pro 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.
Based on 10 athletes with similar finish time in Hyrox Pro 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.
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.
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 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
19:33.
Check the detail of the improvement plan below.
Based on 10 athletes with similar finish time in Hyrox Pro Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Thomas Damisch demonstrated a strong running profile in the 2024 Köln HYROX PRO event, outperforming the average by a significant margin in total running time. This indicates a strong aerobic base and speed, particularly notable in an athlete in the 55-59 age group. However, segments involving strength, power, and technique, such as the Sandbag Lunges, Burpees Broad Jump, and Farmers Carry, were markedly slower than average. His transition times in the Roxzone were also slower, suggesting potential improvements in overall fitness and efficiency between exercises. Thomas appears to have maintained a fast pace from the beginning, but his performance in strength-focused segments and transitions suggests a potential for improvement in these areas to achieve a more balanced, hybrid athlete profile.
Segments to Improve:
Sandbag Lunges: Thomas's time in the Sandbag Lunges was significantly slower than average. To improve, focus on building lower body strength and endurance through exercises like weighted squats, lunges, and deadlifts. Incorporating plyometric exercises such as box jumps and split squat jumps can also enhance power and explosiveness, beneficial for this segment.
Burpees Broad Jump: This segment requires not just strength but also coordination and cardiovascular endurance. Interval training that combines burpees with broad jumps can simulate the race conditions and improve performance. Practicing burpees with an emphasis on form and efficiency, followed by broad jumps focusing on distance and landing stability, can be beneficial.
Farmers Carry: Grip strength, core stability, and shoulder endurance are crucial for this segment. Incorporate farmer's walks into training with progressively heavier weights, along with grip strength exercises like dead hangs and towel pull-ups. Core exercises such as planks and dead bugs can improve stability and endurance.
Roxzone: The slower transition times suggest a need for improved overall fitness and efficiency in moving between exercises. Circuit training that mimics the race's structure, focusing on quick transitions between strength and cardio exercises, can help reduce Roxzone times. Practising specific transition drills and focusing on efficient movement and equipment handling during transitions will also be beneficial.
Race Strategies:
Pacing: Given Thomas's strong running performance, maintaining a steady pace in the running segments will be crucial. However, a more conservative start could conserve energy for the strength segments, where there's room for improvement. Balancing speed with energy conservation across all segments will be key.
Strength Training Focus: Including more strength and power-focused training in the preparation phase, particularly targeting weaknesses identified in this race, will help improve overall performance. Emphasizing compound movements and functional fitness exercises can create a more well-rounded athlete profile.
Technique and Efficiency: For segments that were significantly slower than average, focusing on technique and efficiency through targeted drills and practice can yield substantial improvements. This includes not only the physical execution of each exercise but also the transitions between them.
Recovery and Nutrition: Implementing a structured recovery and nutrition plan to support increased training intensity and volume will be essential. Adequate rest, hydration, and nutrition tailored to training demands can enhance performance and recovery, reducing the risk of injury.
By addressing these key areas, Thomas Damisch can leverage his running strengths while significantly improving in strength-focused segments and transitions, potentially leading to an improved overall HYROX performance.