Dive into this athlete’s performance at 2023 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.
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.
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.
This section showcases the entire Hufnagel Ansgar'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 Hufnagel Ansgar's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Hufnagel Ansgar'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.
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 Hufnagel Ansgar'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 04:38. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:51 | 45:42 to 42:51 | 61.5% |
| Sandbag Lunges | 00:52 | 05:55 to 05:03 | 18.7% |
| Farmers Carry | 00:35 | 02:42 to 02:07 | 12.6% |
| Sled Push | 00:18 | 03:08 to 02:50 | 6.5% |
| Sled Pull | 00:02 | 04:53 to 04:51 | 0.7% |
| Ski Erg | 00:00 | 04:24 to 04:24 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:51 to 04:51 | 0.0% |
| Rowing | 00:00 | 04:33 to 04:33 | 0.0% |
| Wall Balls | 00:00 | 05:43 to 05:43 | 0.0% |
| Hufnagel Ansgar | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:39 | 00:00 | 04:43 -01:04 | 00:00 +00:00 |
| Ski Erg | 04:24 | 03:39 | 04:29 -00:05 | 04:43 -01:04 |
| Running 2 | 05:32 | 08:03 | 05:06 +00:26 | 09:12 -01:09 |
| Sled Push | 03:08 | 13:35 | 03:00 +00:08 | 14:18 -00:43 |
| Running 3 | 05:54 | 16:43 | 05:33 +00:21 | 17:18 -00:35 |
| Sled Pull | 04:53 | 22:37 | 05:06 -00:13 | 22:51 -00:14 |
| Running 4 | 05:55 | 27:30 | 05:32 +00:23 | 27:57 -00:27 |
| Burpees Broad Jump | 04:51 | 33:25 | 05:37 -00:46 | 33:29 -00:04 |
| Running 5 | 06:22 | 38:16 | 05:43 +00:39 | 39:06 -00:50 |
| Rowing | 04:33 | 44:38 | 04:53 -00:20 | 44:49 -00:11 |
| Running 6 | 06:05 | 49:11 | 05:34 +00:31 | 49:42 -00:31 |
| Farmers Carry | 02:42 | 55:16 | 02:15 +00:27 | 55:16 +00:00 |
| Running 7 | 06:04 | 57:58 | 05:33 +00:31 | 57:31 +00:27 |
| Sandbag Lunges | 05:55 | 01:04:02 | 05:21 +00:34 | 01:03:04 +00:58 |
| Running 8 | 06:15 | 01:09:57 | 06:13 +00:02 | 01:08:25 +01:32 |
| Wall Balls | 05:43 | 01:16:12 | 06:48 -01:05 | 01:14:38 +01:34 |
| Roxzone | 06:47 | 01:28:34 | 07:08 -00:21 | 01:28:34 |
Ansgar's best running lap was 00:03:39, which was 00:54 faster than the average. This indicates that he has good running speed and potential for improvement in certain areas.
To improve in these areas, Ansgar should focus on the following training strategies and techniques:
1. Running 5: Ansgar's time in this segment was 00:40 slower than the average. To improve running endurance and speed, he should incorporate interval training into his routine. This can include high-intensity interval training (HIIT) workouts, hill sprints, and tempo runs. Additionally, incorporating strength training exercises that target the muscles used in running, such as lunges and squats, will help improve overall running performance.
2. Sandbag Lunges: Ansgar's time in this segment was 00:39 slower than the average. To improve performance in sandbag lunges, he should focus on strengthening his legs and core. Exercises such as weighted lunges, Bulgarian split squats, and Russian twists will help improve stability and endurance in this movement.
3. Running 6 and Running 7: Ansgar's times in these segments were 00:32 slower than the average. To improve running endurance and speed, he should incorporate longer distance runs into his training routine. Additionally, incorporating plyometric exercises such as box jumps and lateral hops will help improve explosive power and agility.
4. Running 2 and Running 4: Ansgar's times in these segments were 00:28 and 00:23 slower than the average, respectively. To improve performance in these segments, Ansgar should focus on improving his overall running efficiency and technique. This can be achieved through drills such as high knees, butt kicks, and strides. Additionally, incorporating strength training exercises that target the muscles used in running, such as calf raises and single-leg squats, will help improve overall running performance.
5. Farmers Carry and Running 3: Ansgar's times in these segments were 00:23 and 00:18 slower than the average, respectively. To improve performance in these segments, Ansgar should focus on strengthening his grip and upper body. Exercises such as farmer's carries, deadlifts, and pull-ups will help improve grip strength and overall upper body strength.
In conclusion, Ansgar Hufnagel performed well in the 2023 Karlsruhe Hyrox race, but there are areas for improvement. By focusing on specific training strategies and techniques for the segments where he lost the most time, Ansgar can enhance his overall race performance. Implementing race strategies such as pacing, transition efficiency, mental preparation, and race-specific training will also contribute to better performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Uhlig Tom | 2023 Hamburg | 01:28:24 | |
| Bloemen Rogier | 2024 Rotterdam | 01:28:41 | |
| Molina Esteban | 2024 Ciudad de Mexico | 01:28:30 | |
| Marshall Jordan | 2024 Turin | 01:28:30 | |
| Tan Danial | 2024 Singapore | 01:28:35 | |
| Schindler Raphael | 2024 Frankfurt | 01:28:28 | |
| Dekker Noah | 2024 Maastricht | 01:28:51 | |
| Nicholson Scott | 2024 Melbourne | 01:28:30 | |
| Barris George | 2024 Sydney | 01:28:07 | |
| Romanowski Przemysław | 2024 Poznan | 01:28:30 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Karlsruhe | 01:41:54 | |
| 2021 Stuttgart | 01:57:01 | |
| 2023 Stuttgart | 01:36:03 | |
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