Dive into this athlete’s performance at 2024 Köln 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.
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 Baumann Stephan'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 Baumann Stephan'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 Baumann Stephan'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 Baumann Stephan'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
04:50.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Stephan Baumann's performance in the 2024 Köln HYROX race places him in a commendable position, especially considering his age group (55-59) where he achieved the top 38%. His overall rank at 576 out of 1305 puts him in the top 44% of all athletes, showcasing a strong performance across the board. Notably, Stephan’s total running time was 01:04 faster than average, highlighting his proficiency and stamina in running segments. This suggests a stronger runner profile, although his performance in strength-focused segments like the Wall Balls and Roxzone indicates room for improvement in overall strength and transition efficiency. His pacing at the beginning (Running 1) was slower than average, which could indicate a cautious start or a strategy to conserve energy for later stages of the race. However, his exceptional recovery and performance in subsequent running segments point towards a well-planned racing strategy and excellent endurance.
Segments to Improve:
Wall Balls: Stephan’s Wall Balls segment was significantly slower than average. To improve, focus on building lower body and core strength through exercises like squats, deadlifts, and medicine ball slams. Practicing the actual wall ball exercise with emphasis on form—squatting deeply and thrusting upwards—will also enhance efficiency. Incorporating high-intensity interval training (HIIT) with wall balls can improve both strength and cardiovascular endurance.
Roxzone: The Roxzone time indicates slower transitions and possibly a need for better overall fitness. To enhance this, Stephan should work on dynamic workouts that mimic the quick changeovers in HYROX, such as circuit training that includes short sprints, functional exercises, and practice on quick equipment changes. Transition drills, where Stephan swiftly moves from one exercise to another, can also cut down Roxzone time.
Sandbag Lunges: To improve on the Sandbag Lunges, Stephan should focus on unilateral strength training to ensure both legs have equal power and stability. Lunges, step-ups, and Bulgarian split squats with progressive overload will be beneficial. Core stability exercises will also aid in maintaining form and balance with the sandbag.
Ski Erg: Given the relatively minor time loss here, Stephan could benefit from specific Ski Erg technique improvements. This includes working on coordination between arm pull and core engagement, as well as interval training on the Ski Erg to boost endurance and power output.
Race Strategies:
Start Pacing: Stephan should evaluate his start pacing strategy. While a conservative start has its merits, slightly increasing the pace in the initial running segment could prevent a need for drastic catch-ups. Interval running training with varied paces could help Stephan find a more optimal starting pace that conserves energy without leaving too much ground to make up later.
Strength and Endurance Balance: Given Stephan’s runner profile, incorporating more strength-focused workouts into his routine will enhance his performance in strength-heavy segments. This includes compound lifts, high-intensity functional training, and plyometrics. Balancing these with continued endurance training will create a more well-rounded athlete profile.
Transition Efficiency: Practicing transitions between exercises can significantly reduce Roxzone time. Stephan could simulate race conditions by setting up a circuit that includes running to an exercise station, completing a set of exercises, and quickly moving on to the next segment. This not only improves transition time but also mimics the cardiovascular demands of race day.
Recovery Focus: Active recovery sessions focusing on mobility and flexibility should be emphasized in Stephan’s training plan. This will aid in quicker recovery between segments and improve overall performance. Yoga, foam rolling, and dynamic stretching can be particularly beneficial.
By focusing on these areas of improvement and implementing the suggested strategies, Stephan Baumann has a strong opportunity to enhance his HYROX performance, particularly in segments that have room for significant improvement. Balancing his evident running strength with a boosted performance in strength and transition segments could see him achieving even higher rankings in future races.