Dive into this athlete’s performance at 2018 Hamburg 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 366 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 Pflugradt Marco'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 Pflugradt Marco'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 Pflugradt Marco'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 Pflugradt Marco'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 13:42. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 05:48 | 13:54 to 08:06 | 42.3% |
| Sandbag Lunges | 04:18 | 11:45 to 07:27 | 31.4% |
| Wall Balls | 03:36 | 13:28 to 09:52 | 26.3% |
| Ski Erg | 00:00 | 04:27 to 04:27 | 0.0% |
| Sled Push | 00:00 | 02:29 to 02:29 | 0.0% |
| Sled Pull | 00:00 | 06:02 to 06:02 | 0.0% |
| Rowing | 00:00 | 05:27 to 05:27 | 0.0% |
| Farmers Carry | 00:00 | 02:08 to 02:08 | 0.0% |
| Run Total | 00:00 | 51:48 to 51:48 | 0.0% |
| Pflugradt Marco | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:42 | 00:00 | 05:38 -00:56 | 00:00 +00:00 |
| Ski Erg | 04:27 | 04:42 | 04:54 -00:27 | 05:38 -00:56 |
| Running 2 | 06:00 | 09:09 | 06:23 -00:23 | 10:32 -01:23 |
| Sled Push | 02:29 | 15:09 | 04:00 -01:31 | 16:55 -01:46 |
| Running 3 | 06:27 | 17:38 | 07:14 -00:47 | 20:55 -03:17 |
| Sled Pull | 06:02 | 24:05 | 07:09 -01:07 | 28:09 -04:04 |
| Running 4 | 06:42 | 30:07 | 07:15 -00:33 | 35:18 -05:11 |
| Burpees Broad Jump | 13:54 | 36:49 | 08:24 +05:30 | 42:33 -05:44 |
| Running 5 | 06:42 | 50:43 | 07:40 -00:58 | 50:57 -00:14 |
| Rowing | 05:27 | 57:25 | 05:31 -00:04 | 58:37 -01:12 |
| Running 6 | 06:19 | 01:02:52 | 07:16 -00:57 | 01:04:08 -01:16 |
| Farmers Carry | 02:08 | 01:09:11 | 02:54 -00:46 | 01:11:24 -02:13 |
| Running 7 | 06:31 | 01:11:19 | 07:20 -00:49 | 01:14:18 -02:59 |
| Sandbag Lunges | 11:45 | 01:17:50 | 07:54 +03:51 | 01:21:38 -03:48 |
| Running 8 | 08:29 | 01:29:35 | 09:21 -00:52 | 01:29:32 +00:03 |
| Wall Balls | 13:28 | 01:38:04 | 10:10 +03:18 | 01:38:53 -00:49 |
| Roxzone | 08:44 | 02:00:16 | 11:13 -02:29 | 02:00:16 |
For the Burpees Broad Jump, Marco's time of 00:13:54 was 05:51 slower than the average. To improve this segment, he should incorporate exercises that specifically target burpee efficiency, explosiveness, and jump distance. Plyometric exercises such as box jumps, squat jumps, and tuck jumps can help improve Marco's explosive power and overall speed in the burpees broad jump. Additionally, practicing proper form and technique during burpees, with a focus on minimizing rest time between reps, can also help improve his performance.
The Sandbag Lunges segment saw Marco's time of 00:11:45 being 03:55 slower than the average. To improve this segment, Marco should work on building strength and endurance in his legs and core. Exercises such as lunges, weighted squats, and Bulgarian split squats can help strengthen the muscles used during sandbag lunges. Additionally, incorporating exercises that target balance and stability, such as single-leg deadlifts and lateral lunges, can help improve Marco's overall control and form during the lunges.
In the Wall Balls segment, Marco's time of 00:13:28 was 03:26 slower than the average. To improve this segment, Marco should focus on building upper body strength and improving his technique. Exercises such as shoulder presses, push-ups, and medicine ball throws can help strengthen Marco's shoulders, chest, and triceps, which are crucial for performing wall balls. Additionally, practicing proper form and technique, with a focus on efficient movement and accuracy, can help improve Marco's performance in this segment.
By following these strategies and incorporating the suggested training techniques and exercises, Marco Pflugradt can further improve his performance in future Hyrox races. It's important for him to focus on building strength, improving technique, and maintaining a balanced training regimen that includes both running and strength training. With consistent effort and dedication, Marco can continue to excel in his age group and achieve even better results.
| Similar Athletes | |||
|---|---|---|---|
| Channa Aran | 2024 London | 02:00:00 | |
| Mcgrath Morgan | 2024 Glasgow | 01:59:46 | |
| Nguyen Duy | 2024 Anaheim | 02:00:21 | |
| Badiei Ali | 2024 Melbourne | 02:00:39 | |
| Sungeun Joh | 2024 Hong Kong | 01:59:59 | |
| Cunningham Diarmuid | 2024 Hong Kong | 02:00:41 | |
| Wickert Ralf | 2019 Oberhausen | 01:59:52 | |
| Oliver Chris | 2023 Rotterdam | 01:59:56 | |
| Borghans Marc | 2024 Rotterdam | 02:00:22 | |
| Heath Carl | 2022 London | 01:59:46 | |
| Other Results from this athlete | ||
|---|---|---|
| 2019 Hannover | 01:48:32 | |
| 2021 Hamburg | 01:55:14 | |
| 2020 Hannover | 01:58:50 | |
| 2023 Hamburg | 02:03:32 | |
| 2019 Hamburg | 01:55:03 | |
| 2023 Hamburg | 01:51:20 | |
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
