Dive into this athlete’s performance at 2023 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 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 Ross Tim'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 Ross Tim'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 Ross Tim'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 Ross Tim'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 04:23. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:19 | 48:50 to 46:31 | 52.9% |
| Sled Push | 00:55 | 04:09 to 03:14 | 20.9% |
| Sandbag Lunges | 00:48 | 06:33 to 05:45 | 18.3% |
| Wall Balls | 00:21 | 07:45 to 07:24 | 8.0% |
| Ski Erg | 00:00 | 04:10 to 04:10 | 0.0% |
| Sled Pull | 00:00 | 04:11 to 04:11 | 0.0% |
| Burpees Broad Jump | 00:00 | 06:03 to 06:03 | 0.0% |
| Rowing | 00:00 | 04:29 to 04:29 | 0.0% |
| Farmers Carry | 00:00 | 02:24 to 02:24 | 0.0% |
| Ross Tim | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:33 | 00:00 | 05:00 +00:33 | 00:00 +00:00 |
| Ski Erg | 04:10 | 05:33 | 04:38 -00:28 | 05:00 +00:33 |
| Running 2 | 05:26 | 09:43 | 05:26 +00:00 | 09:38 +00:05 |
| Sled Push | 04:09 | 15:09 | 03:16 +00:53 | 15:04 +00:05 |
| Running 3 | 05:48 | 19:18 | 05:59 -00:11 | 18:20 +00:58 |
| Sled Pull | 04:11 | 25:06 | 05:40 -01:29 | 24:19 +00:47 |
| Running 4 | 05:57 | 29:17 | 05:56 +00:01 | 29:59 -00:42 |
| Burpees Broad Jump | 06:03 | 35:14 | 06:23 -00:20 | 35:55 -00:41 |
| Running 5 | 06:14 | 41:17 | 06:10 +00:04 | 42:18 -01:01 |
| Rowing | 04:29 | 47:31 | 05:04 -00:35 | 48:28 -00:57 |
| Running 6 | 06:07 | 52:00 | 06:00 +00:07 | 53:32 -01:32 |
| Farmers Carry | 02:24 | 58:07 | 02:25 -00:01 | 59:32 -01:25 |
| Running 7 | 06:16 | 01:00:31 | 05:58 +00:18 | 01:01:57 -01:26 |
| Sandbag Lunges | 06:33 | 01:06:47 | 05:55 +00:38 | 01:07:55 -01:08 |
| Running 8 | 07:33 | 01:13:20 | 06:54 +00:39 | 01:13:50 -00:30 |
| Wall Balls | 07:45 | 01:20:53 | 07:43 +00:02 | 01:20:44 +00:09 |
| Roxzone | 08:14 | 01:36:43 | 08:16 -00:02 | 01:36:43 |
To improve the Run Total segment, Tim should focus on improving his overall fitness and transition time. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve his running speed and endurance. Additionally, incorporating exercises that target the muscles used in running, such as lunges, squats, and plyometric exercises, can help improve his running performance.
For the Running 1 segment, Tim should work on his running technique and pacing. He was 00:45 slower than the average for this segment, indicating that he may have started too fast or struggled to maintain a steady pace. Practicing proper running form, such as maintaining a tall posture, landing mid-foot, and maintaining a consistent cadence, can help improve his running efficiency. Additionally, incorporating tempo runs and interval training can help him improve his pacing and endurance.
To improve the Best Lap segment, Tim should focus on improving his running speed and endurance. Incorporating speed work, such as sprint intervals and hill repeats, can help improve his running speed. Additionally, incorporating exercises that target the muscles used in explosive movements, such as plyometric exercises and power cleans, can help improve his overall running performance.
For the Sandbag Lunges segment, Tim should focus on improving his leg strength and endurance. Incorporating exercises that target the muscles used in lunges, such as squats, lunges, and step-ups, can help improve his performance in this segment. Additionally, incorporating endurance training, such as longer duration lunges or incorporating lunges into a circuit training routine, can help improve his endurance for this specific movement.
To improve the Sled Push segment, Tim should focus on improving his overall strength and power. Incorporating exercises that target the muscles used in pushing movements, such as push-ups, bench presses, and shoulder presses, can help improve his performance in this segment. Additionally, incorporating sled push drills into his training routine, gradually increasing the weight and distance, can help improve his power and endurance for this movement.
For the Running 8 and Running 7 segments, Tim should focus on improving his overall running endurance and pacing. Incorporating longer distance runs into his training routine and gradually increasing the distance and intensity can help improve his endurance for these segments. Additionally, incorporating tempo runs and interval training can help him improve his pacing and endurance.
| Similar Athletes | |||
|---|---|---|---|
| Hopman Jeroen | 2023 Rotterdam | 01:36:49 | |
| List Pepijn | 2024 Amsterdam | 01:36:25 | |
| Caldwell Zack | 2024 Brisbane | 01:36:18 | |
| Kwasniak Pawel | 2023 Amsterdam | 01:36:15 | |
| Sansoldo Riccardo | 2024 Milan | 01:36:59 | |
| Olsson Patrik | 2024 Madrid | 01:36:26 | |
| Edwards Pete | 2024 Sydney | 01:36:14 | |
| Rath Andreas | 2022 Leipzig | 01:36:31 | |
| Abelman Jerome | 2022 London | 01:36:40 | |
| Van Den Heuvel Nick | 2023 Amsterdam | 01:36:50 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Berlin | 01:25:58 | |
| 2022 Hamburg | 01:23:23 | |
| 2023 Köln | 01:28:14 | |
| 2024 Köln | 01:28:52 | |
| 2024 Hamburg | 01:32:37 | |
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
