Dive into this athlete’s performance at 2023 München 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 146 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 Hage Steffen'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 Hage Steffen'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 Hage Steffen'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 Hage Steffen'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 06:11. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sandbag Lunges | 03:02 | 09:39 to 06:37 | 49.1% |
| Sled Push | 01:16 | 06:20 to 05:04 | 20.5% |
| Farmers Carry | 00:33 | 03:35 to 03:02 | 8.9% |
| Burpees Broad Jump | 00:31 | 06:29 to 05:58 | 8.4% |
| Wall Balls | 00:27 | 09:48 to 09:21 | 7.3% |
| Rowing | 00:15 | 05:14 to 04:59 | 4.0% |
| Ski Erg | 00:07 | 04:39 to 04:32 | 1.9% |
| Sled Pull | 00:00 | 08:51 to 08:51 | 0.0% |
| Run Total | 00:00 | 46:40 to 46:40 | 0.0% |
| Hage Steffen | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:43 | 00:00 | 04:46 -00:03 | 00:00 +00:00 |
| Ski Erg | 04:39 | 04:43 | 04:32 +00:07 | 04:46 -00:03 |
| Running 2 | 05:04 | 09:22 | 05:22 -00:18 | 09:18 +00:04 |
| Sled Push | 06:20 | 14:26 | 05:13 +01:07 | 14:40 -00:14 |
| Running 3 | 05:34 | 20:46 | 06:10 -00:36 | 19:53 +00:53 |
| Sled Pull | 08:51 | 26:20 | 09:16 -00:25 | 26:03 +00:17 |
| Running 4 | 05:49 | 35:11 | 06:09 -00:20 | 35:19 -00:08 |
| Burpees Broad Jump | 06:29 | 41:00 | 06:08 +00:21 | 41:28 -00:28 |
| Running 5 | 05:57 | 47:29 | 06:17 -00:20 | 47:36 -00:07 |
| Rowing | 05:14 | 53:26 | 05:03 +00:11 | 53:53 -00:27 |
| Running 6 | 06:42 | 58:40 | 06:09 +00:33 | 58:56 -00:16 |
| Farmers Carry | 03:35 | 01:05:22 | 03:04 +00:31 | 01:05:05 +00:17 |
| Running 7 | 05:55 | 01:08:57 | 06:16 -00:21 | 01:08:09 +00:48 |
| Sandbag Lunges | 09:39 | 01:14:52 | 06:52 +02:47 | 01:14:25 +00:27 |
| Running 8 | 06:58 | 01:24:31 | 07:22 -00:24 | 01:21:17 +03:14 |
| Wall Balls | 09:48 | 01:31:29 | 09:44 +00:04 | 01:28:39 +02:50 |
| Roxzone | 05:56 | 01:47:07 | 08:44 -02:48 | 01:47:07 |
To improve the Sandbag Lunges segment, Steffen should focus on building strength and endurance in his legs and core. Exercises such as squats, lunges, and deadlifts can help improve his performance in this area. He should also practice proper form and technique for the lunges, ensuring he maintains a strong posture and engages his glutes and hamstrings effectively.
For the Sled Push and Sled Pull segments, Steffen needs to work on his overall fitness and strength. High-intensity interval training (HIIT) workouts, incorporating exercises like push-ups, planks, and burpees, can help improve his endurance and power. Additionally, practicing sled pushing and pulling with heavier loads can help him develop the necessary strength for these segments.
The Farmers Carry segment also requires strength and grip endurance. Steffen can improve in this area by incorporating exercises such as farmer's walks, dead hangs, and grip strength exercises into his training routine. These exercises will help him develop the necessary strength and endurance for the Farmers Carry.
To improve in the Wall Balls segment, Steffen should focus on building his leg and core strength. Exercises such as squats, wall sits, and medicine ball throws can help him develop the necessary power and endurance for this movement. He should also practice proper technique, ensuring he maintains a consistent rhythm and depth during the wall balls.
Lastly, for the Running 6 segment, Steffen should focus on his running technique and endurance. Incorporating interval training, hill sprints, and tempo runs into his training routine can help him improve his running speed and stamina. He should also work on maintaining a steady pace throughout the race to avoid burning out in later segments.
Steffen should also prioritize efficient movement and technique during each exercise. By practicing proper form and technique in training, he can perform the movements more effectively during the race, saving time and energy.
Additionally, Steffen should pay attention to his nutrition and hydration before and during the race. Proper fueling and hydration can significantly impact performance and help him maintain energy levels throughout the event.
In conclusion, Steffen Hage had a strong performance in the Hyrox race in München. While there are areas for improvement, such as the Sandbag Lunges, Sled Push, Sled Pull, Farmers Carry, Wall Balls, and Running 6 segments, with targeted training and focus on technique, Steffen can continue to improve his performance in future races. By implementing the suggested training strategies and race strategies, he can work towards achieving even better results in his next Hyrox race.
| Similar Athletes | |||
|---|---|---|---|
| Panienka Bernhard | 2018 Hamburg | 01:47:19 | |
| Breen Mick | 2024 Melbourne | 01:47:02 | |
| Song Gye Back | 2024 Incheon | 01:46:54 | |
| Mirschel Torben | 2021 Hamburg | 01:46:42 | |
| Götz Christian | World Championships | 01:47:09 | |
| Salgado Anaya Gerardo | 2024 Mexico City | 01:47:01 | |
| Langenohl Rene | 2019 Oberhausen | 01:47:36 | |
| Brees John | 2021 Chicago | 01:46:44 | |
| Turner Gareth | 2024 London | 01:46:49 | |
| Kuismin Matti | 2024 Stockholm | 01:46:45 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Wien | 01:23:52 | |
| 2022 Basel | 01:23:54 | |
| 2023 München | 01:26:15 | |
| 2024 Stuttgart | 01:23:55 | |
| 2024 Vienna - European Championship | 01:32:58 | |
| 2024 Hamburg | 01:23:16 | |
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