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
1000 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.
Chart
Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 72.
End of interactive chart.
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!
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 275 to 386.
End of interactive chart.
Based on 1000 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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 132 to 393.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
Here’s the full breakdown of Ruschig Christian's 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 Ruschig Christian hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Chart
Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -175 to 93.
End of interactive chart.
Based on 1000 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.
Chart
Line chart with 2 lines.
Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 5178 to 5476.
End of interactive chart.
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 Ruschig Christian’s 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.
Chart
Combination chart with 7 data series.
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 866.
End of interactive chart.
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 Ruschig Christian'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
04:26.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Christian Ruschig's performance in the 2024 Köln HYROX race places him in the top 36% of all athletes and the top 33% within his age group, indicating a strong competitive level. Analyzing his overall time and comparing his total running time to the average, it's clear that Christian has a more strength-oriented profile. His running was consistently slower than average, suggesting that while he maintains good strength in exercises like the Sled Push, Sled Pull, Burpees Broad Jump, and Sandbag Lunges, there is a significant opportunity for improvement in his running efficiency and pace. The Roxzone time indicates a slower transition between exercises, suggesting that overall fitness and transition speed are areas for potential enhancement. His pacing appeared to start too slowly in the initial running segments, potentially impacting his overall time.
Segments to Improve:
Roxzone: The most critical area for improvement is the Roxzone, where Christian's time was significantly slower than average. To enhance performance here, focus on high-intensity interval training (HIIT) to improve overall fitness. Incorporating transition drills, where he swiftly moves from one exercise to the next, can also reduce Roxzone time. Exercises like box jumps, shuttle runs, and burpee sprints can mimic the quick transitions needed in a race.
Total Running Time: Given that Christian's running time is slower than average, incorporating more targeted running training into his routine will be beneficial. Interval running, tempo runs, and hill sprints can improve his speed and endurance. Additionally, focusing on running form through drills like high knees, butt kicks, and stride outs can enhance his efficiency and pacing.
Wall Balls and Farmers Carry: While Christian performed relatively well in these segments, there's room for improvement. For Wall Balls, focusing on squat depth and explosive power through the hips can increase speed and efficiency. Exercises like thrusters and medicine ball slams can build the required strength and coordination. For the Farmer's Carry, grip strength and core stability are vital. Incorporating exercises like dead hangs, farmer's walks with increasing weights, and core stabilization exercises like planks and dead bugs can improve performance in this segment.
Race Strategies:
Start Strong: Given the tendency to start slower, Christian should focus on a strong, but sustainable, start to not fall behind early. Practicing pacing strategies in training can help find a balance that keeps him competitive from the start without burning out.
Transitions: Reducing time spent in the Roxzone is crucial. Practice quick transitions in training sessions, timing how long it takes to move from one exercise to the next and working on reducing this time progressively.
Mid-Race Check-ins: Implementing mid-race check-ins can help Christian assess his performance and adjust his pacing as needed. This strategy involves setting internal checkpoints at various stages of the race to evaluate whether to speed up or conserve energy for strength segments.
Endurance Training: Given the need to improve running times, endurance training should become a more significant part of Christian's routine. Long, steady-state runs mixed with interval training can enhance his cardiovascular capacity, allowing for better performance across all segments of the race.
By focusing on these targeted areas for improvement and implementing the suggested strategies, Christian Ruschig can significantly enhance his performance in future HYROX races. It will require dedication to both running and strength training, with a particular focus on transitioning smoothly and efficiently between exercises.