Season 23/24 2024 Vienna - European Championship (1050) HYROX (1022) Men (696) Freund Sebastian

Freund Sebastian Hyrox Result

Dive into this athlete’s performance at 2024 Vienna - European Championship 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.

Performance Highlights

GER GER Flag Men 30-34 #113038 01:26:22 108th in AG | Top 64.3% 406th | Top 58.3%
+00:31
43:33
Run Total
+00:04
05:26
Avg. Lap
-00:06
04:29
Best Lap
+01:23
37:49
Workout Total
+00:10
04:43
Avg. Workout
-01:53
05:04
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 Freund Sebastian'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 Freund Sebastian'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 Freund Sebastian'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 Freund Sebastian'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 04:53. Check the detail of the improvement plan below.

01:34 Potential Improvement 32.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:34 43:33 to 41:59 32.1%
Wall Balls 01:21 07:29 to 06:08 27.6%
Sandbag Lunges 00:34 05:28 to 04:54 11.6%
Sled Push 00:31 03:16 to 02:45 10.6%
Farmers Carry 00:30 02:34 to 02:04 10.2%
Sled Pull 00:22 05:04 to 04:42 7.5%
Rowing 00:01 04:46 to 04:45 0.3%
Ski Erg 00:00 04:24 to 04:24 0.0%
Burpees Broad Jump 00:00 04:48 to 04:48 0.0%

Splits Time

Freund Sebastian Perfect Race
Splits Total Average Total
Running 1 08:10 00:00 04:38 +03:32 00:00 +00:00
Ski Erg 04:24 08:10 04:27 -00:03 04:38 +03:32
Running 2 04:29 12:34 04:59 -00:30 09:05 +03:29
Sled Push 03:16 17:03 02:56 +00:20 14:04 +02:59
Running 3 04:43 20:19 05:26 -00:43 17:00 +03:19
Sled Pull 05:04 25:02 05:00 +00:04 22:26 +02:36
Running 4 04:53 30:06 05:25 -00:32 27:26 +02:40
Burpees Broad Jump 04:48 34:59 05:21 -00:33 32:51 +02:08
Running 5 04:58 39:47 05:35 -00:37 38:12 +01:35
Rowing 04:46 44:45 04:49 -00:03 43:47 +00:58
Running 6 05:00 49:31 05:28 -00:28 48:36 +00:55
Farmers Carry 02:34 54:31 02:12 +00:22 54:04 +00:27
Running 7 05:13 57:05 05:25 -00:12 56:16 +00:49
Sandbag Lunges 05:28 01:02:18 05:07 +00:21 01:01:41 +00:37
Running 8 06:09 01:07:46 06:03 +00:06 01:06:48 +00:58
Wall Balls 07:29 01:13:55 06:34 +00:55 01:12:51 +01:04
Roxzone 05:04 01:26:22 06:57 -01:53 01:26:22
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Sebastian Freund showcased a commendable performance at the 2024 Vienna - European Championship, finishing in the top 44% overall and top 47% in his age group. Given his total running time was slightly slower than average, it suggests Sebastian has a more hybrid profile with a slight lean towards strength exercises. However, his ability to recover and perform well in the running segments after the initial slow start indicates resilience and a strong mental game. Notably, his performance in the Roxzone was significantly faster than average, which highlights his efficiency in transitions between exercises. This suggests that while his overall fitness is strong, focusing on specific areas of improvement could yield even better results in future races.

Segments to Improve:

  • Wall Balls: Sebastian's performance in Wall Balls was notably slower than average. To improve, focus on enhancing lower body strength and power through exercises like squats and thrusters. Additionally, practice wall ball specific workouts, aiming to increase the number of reps in set time intervals. Work on the technique, particularly the squat depth and the push press phase to ensure maximum efficiency.
  • Sandbag Lunges: Improvement in this area can come from targeted lower body conditioning and stability exercises. Incorporate lunges with varied weights and unilateral strength training to build endurance and balance. Bulgarian split squats and weighted step-ups can also enhance performance in this segment.
  • Sled Push: Sebastian's slightly slower performance here suggests a need for increased lower body power and anaerobic capacity. Incorporate heavy sled pushes and drags into the training regimen, focusing on explosive starts and maintaining high intensity for short durations. Plyometric exercises like box jumps and sprint intervals can also contribute to improvements in this area.
  • Farmers Carry: To improve grip strength and endurance, which are crucial for this segment, add dedicated grip strength exercises like dead hangs and farmer's walk with increasingly heavy weights. Also, work on core stability and shoulder endurance to maintain posture and efficiency throughout the carry.

Race Strategies:

  • Pacing: Analyzing Sebastian's splits suggests a need for a more consistent pacing strategy, particularly at the start. Begin the race at a sustainable pace to avoid early fatigue, gradually increasing the intensity. Use training sessions to simulate race conditions, focusing on pacing and energy conservation.
  • Strength and Conditioning Balance: Given Sebastian's hybrid profile, maintaining a balance between running endurance and strength training is crucial. Integrate interval running sessions post-strength workouts to mimic race conditions, focusing on recovery and maintaining speed even when fatigued.
  • Transition Efficiency: Sebastian's superior performance in the Roxzone indicates efficient transitions, but continuous improvement is key. Practice swift movements between exercises in training, reducing rest periods progressively. Incorporate dynamic stretches and mobility exercises to stay agile and ready for the next segment.
  • Mental Preparation: Given the varying performance across segments, mental resilience and the ability to stay focused and push through challenging segments is crucial. Incorporate mindfulness and visualization techniques into the training regimen, focusing on visualizing successful completion of tougher segments.

By focusing on these specific areas of improvement and implementing the suggested training strategies and race tactics, Sebastian Freund can turn his weaknesses into strengths and achieve even better results 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.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Szymański Mikołaj 2024 Poznan 01:26:14
Timmins Pado 2024 Amsterdam 01:26:39
Barkskog Fredrik 2024 Stockholm 01:26:40
Sanchez Iglesias Unai 2023 Bilbao 01:26:25
Bauer Thomas 2022 Frankfurt 01:26:25
Garland Callum 2024 Poznan 01:25:58
Howse Adam 2023 London 01:26:13
Harris David 2024 Birmingham 01:25:58
Ndombasi Bouya Kiangani 2024 Stuttgart 01:26:09
Johnson Copernicus 2021 Austin 01:26:26

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Miami 01:45:15

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download