Owusu Sebastian Hyrox Result

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 781 similar athletes.

Performance Highlights

NED NED Flag Men 35-39 #171020 01:50:16 356th in AG | Top 90.6% 2008th | Top 90.1%
-02:08
51:30
Run Total
-00:15
06:26
Avg. Lap
+00:08
05:38
Best Lap
+04:26
51:12
Workout Total
+00:34
06:24
Avg. Workout
-02:19
07:37
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 781 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 781 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Owusu Sebastian'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 Owusu Sebastian'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 781 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 Owusu Sebastian'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 Owusu Sebastian'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 06:26. Check the detail of the improvement plan below.

02:50 Potential Improvement 44.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:50 10:12 to 07:22 44.0%
Wall Balls 02:42 11:38 to 08:56 42.0%
Sled Pull 00:47 07:15 to 06:28 12.2%
Rowing 00:07 05:26 to 05:19 1.8%
Ski Erg 00:00 04:48 to 04:48 0.0%
Sled Push 00:00 03:00 to 03:00 0.0%
Farmers Carry 00:00 02:24 to 02:24 0.0%
Sandbag Lunges 00:00 06:29 to 06:29 0.0%
Run Total 00:00 51:30 to 51:30 0.0%

Splits Time

Owusu Sebastian Perfect Race
Splits Total Average Total
Running 1 06:29 00:00 05:25 +01:04 00:00 +00:00
Ski Erg 04:48 06:29 04:47 +00:01 05:25 +01:04
Running 2 05:38 11:17 06:00 -00:22 10:12 +01:05
Sled Push 03:00 16:55 03:43 -00:43 16:12 +00:43
Running 3 05:42 19:55 06:41 -00:59 19:55 +00:00
Sled Pull 07:15 25:37 06:30 +00:45 26:36 -00:59
Running 4 05:56 32:52 06:42 -00:46 33:06 -00:14
Burpees Broad Jump 10:12 38:48 07:32 +02:40 39:48 -01:00
Running 5 06:45 49:00 07:00 -00:15 47:20 +01:40
Rowing 05:26 55:45 05:20 +00:06 54:20 +01:25
Running 6 06:39 01:01:11 06:43 -00:04 59:40 +01:31
Farmers Carry 02:24 01:07:50 02:48 -00:24 01:06:23 +01:27
Running 7 06:38 01:10:14 06:48 -00:10 01:09:11 +01:03
Sandbag Lunges 06:29 01:16:52 06:58 -00:29 01:15:59 +00:53
Running 8 07:48 01:23:21 08:15 -00:27 01:22:57 +00:24
Wall Balls 11:38 01:31:09 09:08 +02:30 01:31:12 -00:03
Roxzone 07:37 01:50:16 09:56 -02:19 01:50:16
Based on 781 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Sebastian Owusu delivered a commendable performance in the 2024 Amsterdam Hyrox race, finishing in the top 64% of his overall category and age group. His total running time was significantly faster than the average, indicating a strong running profile. This suggests that Sebastian excels in endurance and speed, which is reflected in his ability to consistently outperform the average in running segments. However, a closer look at the initial running segments reveals that he started slower than average, potentially indicating a conservative start. His transition times in the Roxzone were notably excellent, showcasing efficiency in moving between exercises.

Segments to Improve

  • Wall Balls: Sebastian's performance was significantly slower than average. To improve, he should focus on his squat depth and explosive power. Incorporate exercises like goblet squats and medicine ball throws to build strength and speed.
  • Burpees Broad Jump: This segment was also notably slower. Practicing plyometric drills such as box jumps and burpee variations can enhance explosiveness and efficiency.
  • Sled Pull: A slower segment for Sebastian. Focus on upper body strength with exercises like pull-ups and battle ropes. Additionally, work on grip strength through dead hangs and farmer's walks.

Race Strategies

  • Pacing: Start the race at a slightly faster pace to match the average in initial running segments. This can help Sebastian maintain a competitive edge without exhausting his energy reserves.
  • Compromised Running: Train for running after high-intensity segments like the sled pull and burpees. Practice interval runs combined with strength exercises to simulate race conditions.
  • Transition Efficiency: Continue to leverage quick transitions in the Roxzone by maintaining focus and minimizing rest. Regularly practice circuit training with timed transitions to reinforce this skill.
Similar Athletes
Fairbrother Lee 2024 Birmingham 01:50:18
Cambeis Christian 2023 Karlsruhe 01:50:36
Krause Robert 2023 München 01:50:20
Chang Anthony 2023 London 01:50:17
Mellette Brandon 2021 New York 01:50:00
Chavez Rick 2024 Fort Lauderdale 01:49:51
Cancino Ricardo 2023 Sydney 01:49:52
Linkenheil Ralph 2024 Stuttgart 01:50:42
Krause Robert 2019 Karlsruhe 01:49:49
Barcenilla Raymond 2022 Los Angeles 01:50:04

Measure Your Performance Against Top Athletes

Other Results from this athlete
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