Season 18/19 2019 Nürnberg (328) HYROX (243) Men (174) Wos Lucas

Wos Lucas Hyrox Result

Dive into this athlete’s performance at 2019 Nürnberg 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 U24 #122019 01:23:55 5th in AG | Top 23.8% 41st | Top 23.6%
+02:20
44:17
Run Total
+00:18
05:32
Avg. Lap
+00:30
04:59
Best Lap
-04:40
30:43
Workout Total
-00:35
03:50
Avg. Workout
+02:22
09:00
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 Wos Lucas'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 Wos Lucas'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 Wos Lucas'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 Wos Lucas'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 03:51. Check the detail of the improvement plan below.

03:18 Potential Improvement 85.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:18 44:17 to 40:59 85.7%
Burpees Broad Jump 00:33 05:23 to 04:50 14.3%
Ski Erg 00:00 04:14 to 04:14 0.0%
Sled Push 00:00 01:51 to 01:51 0.0%
Sled Pull 00:00 03:41 to 03:41 0.0%
Rowing 00:00 04:24 to 04:24 0.0%
Farmers Carry 00:00 01:59 to 01:59 0.0%
Sandbag Lunges 00:00 03:54 to 03:54 0.0%
Wall Balls 00:00 05:17 to 05:17 0.0%

Splits Time

Wos Lucas Perfect Race
Splits Total Average Total
Running 1 06:04 00:00 04:33 +01:31 00:00 +00:00
Ski Erg 04:14 06:04 04:25 -00:11 04:33 +01:31
Running 2 04:59 10:18 04:53 +00:06 08:58 +01:20
Sled Push 01:51 15:17 02:52 -01:01 13:51 +01:26
Running 3 05:14 17:08 05:19 -00:05 16:43 +00:25
Sled Pull 03:41 22:22 04:49 -01:08 22:02 +00:20
Running 4 05:13 26:03 05:16 -00:03 26:51 -00:48
Burpees Broad Jump 05:23 31:16 05:08 +00:15 32:07 -00:51
Running 5 05:18 36:39 05:26 -00:08 37:15 -00:36
Rowing 04:24 41:57 04:46 -00:22 42:41 -00:44
Running 6 05:23 46:21 05:18 +00:05 47:27 -01:06
Farmers Carry 01:59 51:44 02:09 -00:10 52:45 -01:01
Running 7 05:20 53:43 05:17 +00:03 54:54 -01:11
Sandbag Lunges 03:54 59:03 04:58 -01:04 01:00:11 -01:08
Running 8 06:48 01:02:57 05:52 +00:56 01:05:09 -02:12
Wall Balls 05:17 01:09:45 06:16 -00:59 01:11:01 -01:16
Roxzone 09:00 01:23:55 06:38 +02:22 01:23:55
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Lucas Wos performed well in the 2019 Nürnberg HYROX race, finishing with an overall rank of 41 out of 243 athletes, placing him in the top 16% of participants. In his age group (U24), he ranked 5th out of 26 athletes, placing him in the top 19%. His overall time was 01:23:55, with a total running time of 00:44:17, which was 03:33 slower than the average.

Lucas's best running lap was 00:04:59, indicating a strong performance in that segment. However, he faced challenges in several other segments, including Running 1, Running 8, Best Lap, and Burpees Broad Jump, where he lost significant time compared to the average.

Segments to Improve


1. Running 1:
Lucas's time of 00:06:04 was 01:39 slower than the average. To improve this segment, he should focus on increasing his speed and endurance through interval training, tempo runs, and hill repeats. Incorporating exercises such as lunges, squats, and plyometric drills can also help improve his running performance.

2. Running 8:
Lucas's time of 00:06:48 was 00:49 slower than the average. To enhance his performance in this segment, he should focus on improving his endurance and stamina through long-distance runs and endurance training. Incorporating exercises such as kettlebell swings, box jumps, and medicine ball slams can also help develop his lower body strength and power.

3. Best Lap:
While Lucas's best lap time of 00:04:59 was impressive, he can further improve his performance by incorporating speed and agility drills into his training routine. Exercises such as ladder drills, shuttle runs, and cone drills can help enhance his speed, agility, and quickness, leading to faster lap times.

4. Burpees Broad Jump:
Lucas's time of 00:05:23 was 00:35 slower than the average. To improve this segment, he should focus on improving his upper body strength and explosive power through exercises such as push-ups, pull-ups, and plyometric push-ups. Incorporating plyometric exercises like box jumps and medicine ball slams can also help develop his overall power and speed.

Strategies


- Pacing: Lucas should focus on maintaining a consistent pace throughout the race, avoiding starting too fast and risking burnout later on. Proper pacing will help him conserve energy and perform better in the later segments.
- Transition Time: To improve the roxzone time, Lucas should work on improving his overall fitness and transition time between exercise zones. Incorporating circuit training and interval workouts into his training routine can help enhance his overall fitness levels and improve his transition speed.
- Strength vs. Running: Since Lucas's total running time was slower than average, he should prioritize training his running abilities. Incorporating regular running workouts, including speed work, long-distance runs, and hill training, will help improve his running performance and reduce the time lost in running segments.
- Hybrid Training: To excel in the HYROX race, which combines both strength and endurance, Lucas should focus on hybrid training that targets both aspects. Incorporating exercises such as circuit training, cross-training, and functional movements will help him develop the necessary skills and capabilities for the race.

Overall, Lucas Wos showed strong potential in the 2019 Nürnberg HYROX race. By implementing the suggested training strategies and techniques, focusing on specific areas of improvement, and utilizing effective race strategies, he can further enhance his performance and achieve better results in future 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
Böttcher Dirk 2022 Hamburg 01:23:59
Pikkemaat Patrick 2023 Frankfurt 01:23:52
Macheta Maciej 2024 Manchester 01:23:25
Oliver Jordan 2023 Birmingham 01:23:33
Gardella Marco 2024 Rimini 01:24:23
Wunderlich Carsten 2024 Taipei 01:24:22
Burlinchon Fabien 2023 Paris 01:24:12
Marshall Adam 2023 London 01:24:18
Smart Calum 2022 Manchester 01:24:18
Denton Miles 2023 Barcelona 01:23:41

Measure Your Performance Against Top Athletes

Other Results from this athlete
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