Season 23/24 2023 Hamburg (1232) HYROX (1091) Men (737) Thrams Arne John

Thrams Arne John Hyrox Result

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 166 similar athletes.

Performance Highlights

GER GER Flag Men 45-49 #131030 02:13:33 67th in AG | Top 98.5% 726th | Top 98.5%
-07:56
57:46
Run Total
-00:59
07:13
Avg. Lap
-00:07
06:03
Best Lap
+05:33
01:01:30
Workout Total
+00:42
07:41
Avg. Workout
+02:22
14:20
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 166 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 166 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Thrams Arne John'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 Thrams Arne John'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 166 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 Thrams Arne John'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 Thrams Arne John'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 08:35. Check the detail of the improvement plan below.

03:14 Potential Improvement 37.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:14 14:08 to 10:54 37.7%
Burpees Broad Jump 02:28 11:20 to 08:52 28.7%
Sandbag Lunges 02:15 10:26 to 08:11 26.2%
Farmers Carry 00:26 03:41 to 03:15 5.0%
Rowing 00:12 05:52 to 05:40 2.3%
Ski Erg 00:00 04:44 to 04:44 0.0%
Sled Push 00:00 04:14 to 04:14 0.0%
Sled Pull 00:00 07:05 to 07:05 0.0%
Run Total 00:00 57:46 to 57:46 0.0%

Splits Time

Thrams Arne John Perfect Race
Splits Total Average Total
Running 1 06:03 00:00 06:08 -00:05 00:00 +00:00
Ski Erg 04:44 06:03 05:04 -00:20 06:08 -00:05
Running 2 06:18 10:47 06:58 -00:40 11:12 -00:25
Sled Push 04:14 17:05 04:11 +00:03 18:10 -01:05
Running 3 06:47 21:19 07:56 -01:09 22:21 -01:02
Sled Pull 07:05 28:06 07:51 -00:46 30:17 -02:11
Running 4 07:01 35:11 07:53 -00:52 38:08 -02:57
Burpees Broad Jump 11:20 42:12 09:22 +01:58 46:01 -03:49
Running 5 07:27 53:32 08:40 -01:13 55:23 -01:51
Rowing 05:52 01:00:59 05:50 +00:02 01:04:03 -03:04
Running 6 07:19 01:06:51 08:20 -01:01 01:09:53 -03:02
Farmers Carry 03:41 01:14:10 03:13 +00:28 01:18:13 -04:03
Running 7 07:06 01:17:51 08:21 -01:15 01:21:26 -03:35
Sandbag Lunges 10:26 01:24:57 09:12 +01:14 01:29:47 -04:50
Running 8 09:47 01:35:23 11:22 -01:35 01:38:59 -03:36
Wall Balls 14:08 01:45:10 11:14 +02:54 01:50:21 -05:11
Roxzone 14:20 02:13:33 11:58 +02:22 02:13:33
Based on 166 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Arne John Thrams performed well in the Hyrox race in Hamburg, finishing with an overall rank of 726 out of 1091 athletes and ranking 67th in his age group of 45-49. His total race time was 02:13:33, and his total running time was 00:57:46, which was 03:47 faster than the average for his finish time. This indicates that Arne has a strong running profile and should continue to focus on building his running endurance and speed.

Segments to Improve


1. Roxzone:
Arne took 14 minutes and 20 seconds in the Roxzone, which was 03:01 slower than the average. To improve this segment, Arne should work on his overall fitness and transition time. Incorporating HIIT (high-intensity interval training) workouts can help improve his fitness level and agility. Additionally, practicing quick transitions between exercises during training sessions will help him minimize the time spent in the Roxzone during races.

2. Wall Balls:
Arne completed the Wall Balls segment in 14 minutes and 8 seconds, which was 02:30 slower than the average. To improve his performance in this segment, Arne should focus on building his upper body strength and endurance. Including exercises such as weighted squats, lunges, and shoulder presses in his training routine will help him develop the necessary strength for Wall Balls. Additionally, practicing proper form and technique, such as maintaining a consistent rhythm and using the legs to generate power, will aid in improving his efficiency during this exercise.

3. Burpees Broad Jump:
Arne took 11 minutes and 20 seconds to complete the Burpees Broad Jump segment, which was 02:02 slower than the average. To enhance his performance in this segment, Arne should work on improving his explosive power and agility. Incorporating exercises such as box jumps, plyometric push-ups, and agility ladder drills into his training routine will help him develop the necessary power and quickness for Burpees Broad Jump. Additionally, focusing on maintaining a consistent pace and rhythm during the burpees will help him optimize his performance.

4. Sandbag Lunges:
Arne completed the Sandbag Lunges segment in 10 minutes and 26 seconds, which was 01:09 slower than the average. To improve his performance in this segment, Arne should focus on building his lower body strength and endurance. Including exercises such as squats, lunges, and deadlifts in his training routine will help him develop the necessary strength for Sandbag Lunges. Additionally, practicing proper form and technique, such as maintaining an upright posture and engaging the glutes and quadriceps, will aid in improving his efficiency during this exercise.

Strategies


- Pacing: Arne should focus on maintaining a steady pace throughout the race to avoid burning out too quickly. It is important to find a balance between pushing oneself and conserving energy for later segments.

- Transitions: Arne should practice quick and efficient transitions between exercises during training sessions to minimize time spent in the Roxzone. This will help him maintain momentum and avoid unnecessary rest periods during the race.

- Strength Training: Arne should continue to prioritize strength training exercises to improve his overall performance in strength-focused segments such as Wall Balls, Burpees Broad Jump, and Sandbag Lunges. Incorporating these exercises into his training routine will help him build the necessary strength and endurance for these segments.

- Running Endurance: While Arne has a strong running profile, he should still focus on improving his running endurance. Incorporating long-distance runs, interval training, and hill sprints into his training routine will help him build his endurance and maintain a strong running performance throughout the race.

- Mental Preparation: Arne should work on building mental resilience and focus to push through challenging segments and maintain a positive mindset throughout the race. Incorporating visualization techniques and positive self-talk during training sessions can help improve mental preparedness for race day.

Overall, Arne John Thrams has shown promising performance in the Hyrox race in Hamburg. By focusing on improving his transitions, addressing the specific segments mentioned, and implementing the suggested race strategies, Arne can further enhance his performance 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
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Teh Derek 2023 Singapore 02:13:59
Tubman Raymond 2023 Dublin 02:13:36
Ellis Neil 2024 New York 02:13:37
Leswell Joshua 2023 London 02:13:44
Gagneur Alexandre 2023 Paris 02:13:23
Gonzales Jouie 2024 Singapore National Stadium 02:13:46
Vanscoy Jonathan 2024 Anaheim 02:13:48
Makdoum Fouad 2024 Turin 02:13:17
Gough Lucas 2024 Birmingham 02:13:03

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