Dive into this athlete’s performance at 2023 Frankfurt 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 Kraus Alexander'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 Kraus Alexander'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 Kraus Alexander'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 Kraus Alexander'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 05:18. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:00 | 44:51 to 42:51 | 37.7% |
| Wall Balls | 01:45 | 08:07 to 06:22 | 33.0% |
| Sled Pull | 01:12 | 06:03 to 04:51 | 22.6% |
| Ski Erg | 00:21 | 04:47 to 04:26 | 6.6% |
| Sled Push | 00:00 | 02:13 to 02:13 | 0.0% |
| Burpees Broad Jump | 00:00 | 03:26 to 03:26 | 0.0% |
| Rowing | 00:00 | 04:47 to 04:47 | 0.0% |
| Farmers Carry | 00:00 | 02:05 to 02:05 | 0.0% |
| Sandbag Lunges | 00:00 | 04:30 to 04:30 | 0.0% |
| Kraus Alexander | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:18 | 00:00 | 04:42 -00:24 | 00:00 +00:00 |
| Ski Erg | 04:47 | 04:18 | 04:29 +00:18 | 04:42 -00:24 |
| Running 2 | 04:42 | 09:05 | 05:05 -00:23 | 09:11 -00:06 |
| Sled Push | 02:13 | 13:47 | 02:59 -00:46 | 14:16 -00:29 |
| Running 3 | 05:40 | 16:00 | 05:32 +00:08 | 17:15 -01:15 |
| Sled Pull | 06:03 | 21:40 | 05:05 +00:58 | 22:47 -01:07 |
| Running 4 | 05:44 | 27:43 | 05:32 +00:12 | 27:52 -00:09 |
| Burpees Broad Jump | 03:26 | 33:27 | 05:35 -02:09 | 33:24 +00:03 |
| Running 5 | 06:08 | 36:53 | 05:42 +00:26 | 38:59 -02:06 |
| Rowing | 04:47 | 43:01 | 04:52 -00:05 | 44:41 -01:40 |
| Running 6 | 05:49 | 47:48 | 05:34 +00:15 | 49:33 -01:45 |
| Farmers Carry | 02:05 | 53:37 | 02:15 -00:10 | 55:07 -01:30 |
| Running 7 | 05:54 | 55:42 | 05:33 +00:21 | 57:22 -01:40 |
| Sandbag Lunges | 04:30 | 01:01:36 | 05:21 -00:51 | 01:02:55 -01:19 |
| Running 8 | 06:40 | 01:06:06 | 06:12 +00:28 | 01:08:16 -02:10 |
| Wall Balls | 08:07 | 01:12:46 | 06:48 +01:19 | 01:14:28 -01:42 |
| Roxzone | 07:38 | 01:28:22 | 07:06 +00:32 | 01:28:22 |
Alexander Kraus had a solid performance in the 2023 Frankfurt Hyrox race. He achieved an overall rank of 490 out of 1164 athletes, placing him in the top 42% of participants. In his age group (U24), he ranked 33 out of 92 athletes, which puts him in the top 35%.
His overall time of 01:28:22 is respectable, but there are areas where he can make improvements to enhance his performance. His total running time of 00:44:51 is 02:41 slower than the average time, indicating that he may need to focus on improving his running fitness and transition times.
Splits Analysis:
Running 1: Alexander performed exceptionally well in this segment, completing it in 00:04:18, which is 00:14 faster than the average time. This shows that he has good running speed and endurance.
Ski Erg: Alexander's time in the Ski Erg segment was 00:04:47, which is 00:21 slower than the average time. To improve in this area, he can focus on specific training exercises that target his upper body and core strength. Incorporating exercises like rowing, kettlebell swings, and battle rope exercises can help him build the necessary strength and endurance for the Ski Erg segment.
Running 2: Alexander performed well in this segment, completing it in 00:04:42, which is 00:21 faster than the average time. This indicates that he has good running speed and endurance.
Sled Push: Alexander excelled in the Sled Push segment, completing it in 00:02:13, which is 01:04 faster than the average time. This shows that he has good lower body strength and power.
Running 3: Alexander's time in this segment was 00:05:40, which is 00:05 slower than the average time. While this is a relatively small difference, he can still work on improving his running endurance and maintaining a consistent pace throughout the race.
Sled Pull: Alexander's time in the Sled Pull segment was 00:06:03, which is 00:37 slower than the average time. To improve in this area, he can focus on building his upper body and core strength through exercises like pull-ups, bent-over rows, and planks. This will help him improve his pulling power and efficiency during the race.
Running 4: Alexander's time in this segment was 00:05:44, which is 00:12 slower than the average time. Similar to Running 3, he can benefit from working on his running endurance and maintaining a consistent pace.
Burpees Broad Jump: Alexander performed exceptionally well in this segment, completing it in 00:03:26, which is 01:47 faster than the average time. This demonstrates his explosive power and agility.
Running 5: Alexander's time in this segment was 00:06:08, which is 00:27 slower than the average time. To improve in this area, he can focus on building his running endurance and maintaining a steady pace throughout the race.
Rowing: Alexander performed well in the Rowing segment, completing it in 00:04:47, which is 00:02 faster than the average time. This indicates that he has good upper body and cardiovascular endurance.
Running 6: Alexander's time in this segment was 00:05:49, which is 00:16 slower than the average time. Similar to Running 3 and 4, he can work on improving his running endurance and maintaining a consistent pace.
Farmers Carry: Alexander excelled in the Farmers Carry segment, completing it in 00:02:05, which is 00:13 faster than the average time. This showcases his grip strength and lower body stability.
Running 7: Alexander's time in this segment was 00:05:54, which is 00:22 slower than the average time. To improve in this area, he can focus on increasing his running endurance and maintaining a steady pace.
Sandbag Lunges: Alexander performed exceptionally well in this segment, completing it in 00:04:30, which is 00:46 faster than the average time. This demonstrates his lower body strength and stability.
Running 8: Alexander's time in this segment was 00:06:40, which is 00:21 slower than the average time. Similar to the previous running segments, he can work on improving his running endurance and maintaining a consistent pace.
Wall Balls: Alexander's time in the Wall Balls segment was 00:08:07, which is 01:16 slower than the average time. To improve in this area, he can focus on strengthening his legs and core through exercises like squats, lunges, and planks. Additionally, practicing proper technique and form for wall balls will help him improve his efficiency and speed in this segment.
Roxzone: Alexander's time in the Roxzone segment was 00:07:38, which is 00:41 slower than the average time. To improve in this area, he should focus on improving his overall fitness and transition times. Incorporating high-intensity interval training (HIIT) workouts and practicing quick and efficient transitions between exercises will help him reduce the time spent in the Roxzone.
Based on the analysis of the splits, the segments that Alexander should focus on improving are:
1. Wall Balls: He should work on strengthening his legs and core muscles through exercises like squats, lunges, and planks. Additionally, practicing proper technique and form for wall balls will improve his efficiency and speed in this segment.
2. Roxzone: Alexander should focus on improving his overall fitness and transition times. Incorporating HIIT workouts and practicing quick and efficient transitions between exercises will help him reduce the time spent in the Roxzone.
3. Sled Pull: Building upper body and core strength through exercises like pull-ups, bent-over rows, and planks will improve his pulling power and efficiency during the race.
4. Running 5 and Running 7: Increasing running endurance and maintaining a steady pace throughout the race will help improve his performance in these segments.
5. Ski Erg and Running 8: Focusing on specific training exercises that target upper body and core strength, such as rowing, kettlebell swings, and battle rope exercises, will help improve his performance in these segments.
6. Running 4 and Running 6: Improving running endurance and maintaining a consistent pace will benefit his performance in these segments.
To improve performance during the race, Alexander should consider the following strategies:
1. Pacing: It is crucial for Alexander to maintain a consistent pace throughout the race. Starting too fast can lead to fatigue and decreased performance later on. He should aim to maintain a steady speed and energy expenditure to avoid burning out.
2. Transitions: Alexander should practice quick and efficient transitions between exercises to minimize the time spent in the Roxzone. This can be achieved through regular training sessions that incorporate interval training and specific transition drills.
3. Strength Training: Incorporating strength training exercises that target the muscles used in each segment of the race will help improve overall performance. Alexander should focus on exercises like squats, lunges, deadlifts, and upper body exercises to build strength and power.
4. Running Endurance: To improve running endurance, Alexander should include regular long-distance runs in his training routine. Gradually increasing the distance and intensity of these runs will help improve his overall running performance.
5. Mental Preparation: Hyrox races require mental toughness and resilience. Alexander should focus on mental preparation techniques such as visualization, positive self-talk, and goal setting to stay motivated and maintain focus during the race.
By implementing these strategies and focusing on targeted training techniques and exercises, Alexander Kraus can improve his overall performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Tardieu Miles | 2019 Hamburg | 01:28:10 | |
| Aldam Laurie | 2022 London | 01:28:29 | |
| Oczachowski Sławomir | 2024 Poznan | 01:28:18 | |
| Owen Leigh | 2024 Melbourne | 01:28:33 | |
| Badicel Anton | 2024 Marseille | 01:28:09 | |
| Lécossois Douglas | 2024 Vienna - European Championship | 01:27:52 | |
| Bennett Mark | 2022 London | 01:28:32 | |
| Cantle Simon | 2023 Birmingham | 01:27:57 | |
| Gulikers Ronald | 2024 Köln | 01:28:36 | |
| Prehn Christian | 2024 Köln | 01:28:42 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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