Dive into this athlete’s performance at 2024 Amsterdam 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 Fels Sander'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 Fels Sander'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 Fels Sander'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 Fels Sander'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 04:41. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:03 | 45:14 to 43:11 | 43.8% |
| Sandbag Lunges | 01:31 | 06:38 to 05:07 | 32.4% |
| Burpees Broad Jump | 00:55 | 06:17 to 05:22 | 19.6% |
| Rowing | 00:12 | 05:01 to 04:49 | 4.3% |
| Ski Erg | 00:00 | 04:21 to 04:21 | 0.0% |
| Sled Push | 00:00 | 02:08 to 02:08 | 0.0% |
| Sled Pull | 00:00 | 03:59 to 03:59 | 0.0% |
| Farmers Carry | 00:00 | 01:59 to 01:59 | 0.0% |
| Wall Balls | 00:00 | 05:49 to 05:49 | 0.0% |
| Fels Sander | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:16 | 00:00 | 04:46 -01:30 | 00:00 +00:00 |
| Ski Erg | 04:21 | 03:16 | 04:30 -00:09 | 04:46 -01:30 |
| Running 2 | 05:20 | 07:37 | 05:07 +00:13 | 09:16 -01:39 |
| Sled Push | 02:08 | 12:57 | 03:02 -00:54 | 14:23 -01:26 |
| Running 3 | 05:59 | 15:05 | 05:34 +00:25 | 17:25 -02:20 |
| Sled Pull | 03:59 | 21:04 | 05:11 -01:12 | 22:59 -01:55 |
| Running 4 | 06:49 | 25:03 | 05:34 +01:15 | 28:10 -03:07 |
| Burpees Broad Jump | 06:17 | 31:52 | 05:42 +00:35 | 33:44 -01:52 |
| Running 5 | 06:29 | 38:09 | 05:45 +00:44 | 39:26 -01:17 |
| Rowing | 05:01 | 44:38 | 04:53 +00:08 | 45:11 -00:33 |
| Running 6 | 05:32 | 49:39 | 05:35 -00:03 | 50:04 -00:25 |
| Farmers Carry | 01:59 | 55:11 | 02:16 -00:17 | 55:39 -00:28 |
| Running 7 | 05:22 | 57:10 | 05:34 -00:12 | 57:55 -00:45 |
| Sandbag Lunges | 06:38 | 01:02:32 | 05:25 +01:13 | 01:03:29 -00:57 |
| Running 8 | 06:31 | 01:09:10 | 06:15 +00:16 | 01:08:54 +00:16 |
| Wall Balls | 05:49 | 01:15:41 | 06:53 -01:04 | 01:15:09 +00:32 |
| Roxzone | 07:57 | 01:29:17 | 07:15 +00:42 | 01:29:17 |
Sander Fels delivered a commendable performance in the 2024 Amsterdam Hyrox race, ranking in the top 41% overall and in his age group. His strengths are evident in the strength-based segments, significantly outperforming the average in the Sled Push, Sled Pull, and Wall Balls. However, his total running time was 38 seconds slower than average, indicating that running is an area for potential improvement. Notably, Sander started the race with a strong running segment, but his pace declined in subsequent running splits, suggesting he may have begun too quickly. This indicates a hybrid profile, with solid strength performance but needing enhancement in endurance running and pacing.
Sander's running performance could be boosted by focusing on endurance and pacing. Incorporate long-distance runs (8-10 km) at a steady pace into his weekly routine to build stamina. Interval training, such as 400m repeats with short rest periods, can also improve speed and recovery.
His time in this segment was notably slower. To improve, Sander should focus on lower body strength and stability exercises, such as weighted lunges, Bulgarian split squats, and core stability drills. Practicing sandbag carries while maintaining a steady pace will also enhance his capacity in this area.
The Roxzone time suggests a need for better transition efficiency. Sander should practice quick transitions, simulating race conditions where possible. Circuit training with minimal rest can mimic the demands of moving swiftly between exercises.
To enhance performance in this area, Sander can work on explosive power and agility through plyometric exercises like box jumps and burpee variations. Additionally, focusing on technique to ensure efficient movement patterns during the broad jump will reduce fatigue.
To avoid early fatigue, Sander should aim for a more consistent pace throughout the running segments. Implement negative split strategies in training runs to practice starting at a slightly slower pace and finishing stronger.
Dedicate sessions to practicing race transitions to reduce Roxzone time. This can include setting up a mock race environment to simulate the quick changes between different exercises.
Incorporate compromised running drills into training, such as running after completing strength exercises, to adapt to the fatigue experienced during the race. This will help Sander maintain a better pace in the later running segments.
| Similar Athletes | |||
|---|---|---|---|
| Smith Daniel | 2024 Birmingham | 01:29:47 | |
| Lavender Dean | 2022 London | 01:29:21 | |
| Matthies Felix | 2022 Bremen | 01:29:42 | |
| Tremelling Matt | 2023 Manchester | 01:29:09 | |
| Connor Dan | 2023 London | 01:29:06 | |
| Heavey Tim | 2023 Chicago - North American Open Championship | 01:29:11 | |
| Tönjes Niko | 2019 Hamburg | 01:29:21 | |
| Wülfken Dennis | 2024 Hamburg | 01:29:09 | |
| Weidner Paul | 2021 Berlin | 01:28:59 | |
| Mooney Gerard | 2024 Malaga | 01:29:11 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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