Season 23/24 2024 Karlsruhe (1339) HYROX (1112) Men (774) Stephan Andreas

Stephan Andreas Hyrox Result

Dive into this athlete’s performance at 2024 Karlsruhe 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 25-29 #104012 01:28:34 73rd in AG | Top 57.9% 426th | Top 55.0%
+00:11
44:10
Run Total
+00:02
05:31
Avg. Lap
-01:09
03:31
Best Lap
-00:17
37:12
Workout Total
-00:02
04:39
Avg. Workout
+00:07
07:15
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 Stephan Andreas'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 Stephan Andreas'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 Stephan Andreas'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 Stephan Andreas'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 03:54. Check the detail of the improvement plan below.

01:19 Potential Improvement 33.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:19 44:10 to 42:51 33.8%
Sled Pull 01:06 05:57 to 04:51 28.2%
Burpees Broad Jump 00:49 06:06 to 05:17 20.9%
Sandbag Lunges 00:25 05:28 to 05:03 10.7%
Sled Push 00:15 03:05 to 02:50 6.4%
Ski Erg 00:00 04:26 to 04:26 0.0%
Rowing 00:00 04:38 to 04:38 0.0%
Farmers Carry 00:00 01:52 to 01:52 0.0%
Wall Balls 00:00 05:40 to 05:40 0.0%

Splits Time

Stephan Andreas Perfect Race
Splits Total Average Total
Running 1 03:31 00:00 04:43 -01:12 00:00 +00:00
Ski Erg 04:26 03:31 04:29 -00:03 04:43 -01:12
Running 2 05:05 07:57 05:06 -00:01 09:12 -01:15
Sled Push 03:05 13:02 03:00 +00:05 14:18 -01:16
Running 3 05:42 16:07 05:33 +00:09 17:18 -01:11
Sled Pull 05:57 21:49 05:06 +00:51 22:51 -01:02
Running 4 05:50 27:46 05:32 +00:18 27:57 -00:11
Burpees Broad Jump 06:06 33:36 05:37 +00:29 33:29 +00:07
Running 5 06:09 39:42 05:43 +00:26 39:06 +00:36
Rowing 04:38 45:51 04:53 -00:15 44:49 +01:02
Running 6 05:26 50:29 05:34 -00:08 49:42 +00:47
Farmers Carry 01:52 55:55 02:15 -00:23 55:16 +00:39
Running 7 05:24 57:47 05:33 -00:09 57:31 +00:16
Sandbag Lunges 05:28 01:03:11 05:21 +00:07 01:03:04 +00:07
Running 8 07:08 01:08:39 06:13 +00:55 01:08:25 +00:14
Wall Balls 05:40 01:15:47 06:48 -01:08 01:14:38 +01:09
Roxzone 07:15 01:28:34 07:08 +00:07 01:28:34
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Andreas Stephan showcased a commendable performance in the 2024 Karlsruhe HYROX race, finishing in the top 38% of his age group and overall participants. His overall time was 01:28:34, with a total running time of 00:44:10, indicating a strong running profile as he was 00:17 faster than average. Andreas started the race exceptionally well, with a first running split significantly faster than average, suggesting a potential for high initial energy output but also raising concerns about pacing. While his running is a clear strength, areas related to strength and endurance, such as the Sled Pull and Burpees Broad Jump, emerged as opportunities for improvement. Andreas appears to be a hybrid athlete with a slight inclination towards running, but with room for growth in strength-focused segments.

Segments to Improve:

  • Sled Pull: Andreas's performance on the Sled Pull was significantly slower than average, indicating a need for improved pulling strength and technique. Training should focus on increasing posterior chain strength through exercises like deadlifts, Romanian deadlifts, and weighted pull-throughs. Incorporating specific sled pull training sessions, where Andreas progressively increases the weight while focusing on maintaining a strong, upright posture and driving through the heels, will directly improve his efficiency in this segment.
  • Burpees Broad Jump: The slower time in this segment suggests a need for enhanced explosive power and stamina. Plyometric exercises such as box jumps, broad jumps, and plyo push-ups will build explosive strength, while interval training combining burpees with sprints can improve endurance and recovery time. Emphasizing form—keeping the feet shoulder-width apart during the broad jump and ensuring a smooth transition between burpees—will also enhance performance.
  • Roxzone: A slower Roxzone time indicates longer transition times between exercises or additional rest. To address this, Andreas should focus on improving his overall fitness through circuit training that mimics the race's structure, combining strength exercises with short, intense running intervals. Practicing quick transitions between exercises, possibly in a mock race environment, can also reduce Roxzone time.
  • Sandbag Lunges: This segment could benefit from targeted lower body strengthening and endurance work. Incorporating lunges with various load placements (e.g., front rack, back, and overhead positions) can improve stability and strength. Sandbag-specific workouts, focusing on carrying and moving with the sandbag, will also prepare Andreas for the unique challenges of this exercise.

Race Strategies:

For improved race performance, Andreas should consider the following strategies:

  • Effective Pacing: Starting the race at a controlled pace can help conserve energy for more challenging segments later on. By distributing his effort more evenly across the race, Andreas can avoid early fatigue and maintain a stronger performance throughout.
  • Segment-Specific Training: Focusing training on weaker segments can drastically improve overall race time. Implementing a balanced training schedule that addresses both running endurance and strength for specific exercises will create a more well-rounded athlete.
  • Transition Efficiency: Minimizing time in the Roxzone through practice and strategic planning will shave seconds or even minutes off the total race time. This includes organizing equipment for quick access, practicing swift movements between exercises, and maintaining a high level of fitness to avoid unnecessary rest.
  • Mental Preparation: Endurance races test mental fortitude as much as physical capability. Andreas should incorporate mental toughness training, including visualization techniques and stress-reduction strategies, to prepare for the high-pressure environment of race day.

By focusing on these targeted improvements and strategies, Andreas Stephan has a strong potential to enhance his performance in future HYROX races, turning identified weaknesses into strengths and achieving a more balanced athlete profile.

Similar Athletes
Podgorny Andrew 2022 Los Angeles 01:28:13
Nordmeier Jens 2018 Leipzig 01:28:13
Whitmore Mark 2023 Birmingham 01:28:11
Maher Darren 2024 Madrid 01:28:08
Arzadon Alvin 2023 Frankfurt 01:28:07
Stacey Matt 2024 London 01:28:21
Cooper Bradley 2024 London 01:28:59
Alderton Spencer 2024 Sports Direct HYROX London 01:29:02
Butlin Simon 2022 London 01:28:51
De Bruin Dennis 2023 Rotterdam 01:28:12

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