Dive into this athlete’s performance at 2023 Milan 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 Ahrens Sascha'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 Ahrens Sascha'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 Ahrens Sascha'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 Ahrens Sascha'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 07:32. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 06:28 | 45:32 to 39:04 | 85.8% |
| Sled Push | 01:03 | 03:29 to 02:26 | 13.9% |
| Ski Erg | 00:01 | 04:16 to 04:15 | 0.2% |
| Sled Pull | 00:00 | 04:03 to 04:03 | 0.0% |
| Burpees Broad Jump | 00:00 | 03:29 to 03:29 | 0.0% |
| Rowing | 00:00 | 04:15 to 04:15 | 0.0% |
| Farmers Carry | 00:00 | 01:44 to 01:44 | 0.0% |
| Sandbag Lunges | 00:00 | 03:52 to 03:52 | 0.0% |
| Wall Balls | 00:00 | 04:37 to 04:37 | 0.0% |
| Ahrens Sascha | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:15 | 00:00 | 04:21 +00:54 | 00:00 +00:00 |
| Ski Erg | 04:16 | 05:15 | 04:21 -00:05 | 04:21 +00:54 |
| Running 2 | 05:32 | 09:31 | 04:42 +00:50 | 08:42 +00:49 |
| Sled Push | 03:29 | 15:03 | 02:43 +00:46 | 13:24 +01:39 |
| Running 3 | 05:40 | 18:32 | 05:05 +00:35 | 16:07 +02:25 |
| Sled Pull | 04:03 | 24:12 | 04:32 -00:29 | 21:12 +03:00 |
| Running 4 | 05:37 | 28:15 | 05:05 +00:32 | 25:44 +02:31 |
| Burpees Broad Jump | 03:29 | 33:52 | 04:47 -01:18 | 30:49 +03:03 |
| Running 5 | 05:44 | 37:21 | 05:13 +00:31 | 35:36 +01:45 |
| Rowing | 04:15 | 43:05 | 04:40 -00:25 | 40:49 +02:16 |
| Running 6 | 05:42 | 47:20 | 05:05 +00:37 | 45:29 +01:51 |
| Farmers Carry | 01:44 | 53:02 | 02:02 -00:18 | 50:34 +02:28 |
| Running 7 | 05:52 | 54:46 | 05:04 +00:48 | 52:36 +02:10 |
| Sandbag Lunges | 03:52 | 01:00:38 | 04:40 -00:48 | 57:40 +02:58 |
| Running 8 | 06:13 | 01:04:30 | 05:33 +00:40 | 01:02:20 +02:10 |
| Wall Balls | 04:37 | 01:10:43 | 05:54 -01:17 | 01:07:53 +02:50 |
| Roxzone | 04:40 | 01:19:52 | 06:05 -01:25 | 01:19:52 |
Splits Analysis:
- Running 1: 00:05:15 (01:02 slower than average)
- Ski Erg: 00:04:16 (00:02 faster than average)
- Running 2: 00:05:32 (00:53 slower than average)
- Sled Push: 00:03:29 (00:26 slower than average)
- Running 3: 00:05:40 (00:34 slower than average)
- Sled Pull: 00:04:03 (00:48 faster than average)
- Running 4: 00:05:37 (00:32 slower than average)
- Burpees Broad Jump: 00:03:29 (00:56 faster than average)
- Running 5: 00:05:44 (00:34 slower than average)
- Rowing: 00:04:15 (00:21 faster than average)
- Running 6: 00:05:42 (00:39 slower than average)
- Farmers Carry: 00:01:44 (00:20 faster than average)
- Running 7: 00:05:52 (00:49 slower than average)
- Sandbag Lunges: 00:03:52 (00:45 faster than average)
- Running 8: 00:06:13 (00:32 slower than average)
- Wall Balls: 00:04:37 (01:23 faster than average)
- Roxzone: 00:04:40 (01:22 faster than average)
To improve the Running 1 segment, which was 01:02 slower than average, Sascha can incorporate interval training and hill sprints into his training routine. This will help improve his speed and endurance for the start of the race.
In the Running 2 segment, which was 00:53 slower than average, Sascha can work on his pacing and maintaining a consistent speed throughout the race. He can practice tempo runs and gradually increase his speed over time.
For Running 7, where Sascha lost 00:49 compared to the average, he can focus on improving his endurance by incorporating longer distance runs into his training. Endurance training will help him maintain a steady pace throughout the race.
To address the slower times in the Running 6 and Running 8 segments, Sascha can include strength training exercises that target his leg muscles, such as squats, lunges, and calf raises. Strengthening his legs will improve his running performance in these segments.
For the Sled Push segment, where Sascha was 00:26 slower than average, he can work on his technique and form. He can practice pushing the sled with explosive power and maintaining a low stance for better leverage.
By implementing these strategies and focusing on improving the identified segments, Sascha Ahrens can enhance his overall performance in future Hyrox races and continue to excel in his age group.
| Similar Athletes | |||
|---|---|---|---|
| Fischer David | 2022 Essen | 01:19:26 | |
| Carter Frederick | 2023 Glasgow | 01:20:09 | |
| Hobley Marcus | 2024 Birmingham | 01:20:19 | |
| King Lorcan | 2024 Sydney | 01:19:22 | |
| Taraborrelli Giancarlos | 2024 Melbourne | 01:19:53 | |
| Elder Anthony | 2024 Perth | 01:19:51 | |
| Wong Anson | 2024 Taipei | 01:20:06 | |
| Dullea Connor | 2023 Los Angeles | 01:20:17 | |
| Nicholls Ciaran | 2023 Glasgow | 01:19:38 | |
| Carless Dave | 2024 Glasgow | 01:19:33 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Essen | 01:07:02 | |
| 2023 Frankfurt | 01:02:20 | |
| 2024 Berlin | 59:40 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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