Season 19/20 2020 Karlsruhe (603) HYROX (486) Men (330) Steinke Daniel

Steinke Daniel Hyrox Result

Dive into this athlete’s performance at 2020 Karlsruhe 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.

Performance Highlights

GER GER Flag Men 40-44 #115012 01:20:32 4th in AG | Top 8.7% 47th | Top 14.2%
+01:09
41:35
Run Total
+00:09
05:12
Avg. Lap
-00:21
04:02
Best Lap
-00:30
33:30
Workout Total
-00:04
04:11
Avg. Workout
-00:37
05:31
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 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 Steinke Daniel'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 Steinke Daniel'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 Steinke Daniel'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 Steinke Daniel'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 04:20. Check the detail of the improvement plan below.

02:20 Potential Improvement 53.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:20 41:35 to 39:15 53.8%
Sandbag Lunges 01:02 05:26 to 04:24 23.8%
Sled Pull 00:23 04:36 to 04:13 8.8%
Burpees Broad Jump 00:15 04:42 to 04:27 5.8%
Ski Erg 00:11 04:27 to 04:16 4.2%
Rowing 00:05 04:40 to 04:35 1.9%
Farmers Carry 00:04 01:57 to 01:53 1.5%
Sled Push 00:00 02:18 to 02:18 0.0%
Wall Balls 00:00 05:24 to 05:24 0.0%

Splits Time

Steinke Daniel Perfect Race
Splits Total Average Total
Running 1 04:02 00:00 04:23 -00:21 00:00 +00:00
Ski Erg 04:27 04:02 04:21 +00:06 04:23 -00:21
Running 2 04:41 08:29 04:44 -00:03 08:44 -00:15
Sled Push 02:18 13:10 02:44 -00:26 13:28 -00:18
Running 3 05:18 15:28 05:07 +00:11 16:12 -00:44
Sled Pull 04:36 20:46 04:34 +00:02 21:19 -00:33
Running 4 05:02 25:22 05:06 -00:04 25:53 -00:31
Burpees Broad Jump 04:42 30:24 04:54 -00:12 30:59 -00:35
Running 5 05:19 35:06 05:15 +00:04 35:53 -00:47
Rowing 04:40 40:25 04:41 -00:01 41:08 -00:43
Running 6 05:14 45:05 05:08 +00:06 45:49 -00:44
Farmers Carry 01:57 50:19 02:04 -00:07 50:57 -00:38
Running 7 05:10 52:16 05:06 +00:04 53:01 -00:45
Sandbag Lunges 05:26 57:26 04:45 +00:41 58:07 -00:41
Running 8 06:52 01:02:52 05:35 +01:17 01:02:52 +00:00
Wall Balls 05:24 01:09:44 05:57 -00:33 01:08:27 +01:17
Roxzone 05:31 01:20:32 06:08 -00:37 01:20:32
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Daniel Steinke performed well in the 2020 Karlsruhe Hyrox race, finishing in the top 9% of all athletes and the top 6% in his age group.
- His overall time of 01:20:32 was commendable, considering the competition and the challenges of the race.
- However, his total running time of 00:41:35 was 02:33 slower than the average, indicating that he could improve his running performance.
- His best running lap of 00:04:02 was faster than the average, showing that he has the potential to excel in running.

Segments to Improve


1. Run Total:
Daniel lost significant time in the running segments of the race. To improve his running performance, he should focus on the following strategies:
- Incorporate interval training: Interval training involves alternating between high-intensity running and recovery periods. This will help improve Daniel's speed and endurance.
- Include hill sprints: Running uphill can enhance leg strength and power, which will translate into better running performance on flat terrain.
- Work on running form: Daniel should pay attention to his running form, focusing on maintaining an upright posture, quick turnover, and efficient arm swing. This can be achieved through drills such as high knees, butt kicks, and strides.

2. Running 8:
This segment was the slowest for Daniel, indicating that he struggled with endurance towards the end of the race. To improve his performance in this segment, he should consider the following strategies:
- Increase overall endurance: Daniel can improve his endurance by incorporating longer distance runs into his training routine. Gradually increasing the distance and duration of his runs will help him build the necessary stamina for the race.
- Include tempo runs: Tempo runs involve running at a comfortably hard pace for an extended period. This will help Daniel improve his lactate threshold and sustain a faster pace for longer periods.
- Practice negative splits: Daniel should aim to run the second half of his training runs and races faster than the first half. This will train his body to maintain a strong pace towards the end of the race.

3. Sandbag Lunges:
This segment was slower than average for Daniel, indicating that he may need to work on his strength and stability. To improve his performance in this segment, he should consider the following strategies:
- Incorporate strength training: Daniel should focus on exercises that target the muscles used during sandbag lunges, such as lunges, squats, and deadlifts. Increasing his strength in these areas will improve his ability to perform the lunges efficiently.
- Work on balance and stability: Daniel can benefit from exercises that improve his balance and stability, such as single-leg exercises and core strengthening exercises like planks and Russian twists.

Strategies


- Pacing: Daniel should focus on maintaining a consistent pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow may result in missed opportunities to gain time.
- Efficient Transitions: To minimize time spent in the roxzone, Daniel should practice quick and efficient transitions between exercises. This can be achieved through regular practice and focusing on form and technique during these transitions.
- Mental Preparation: Daniel should mentally prepare himself for the challenges of the race. Visualizing success, setting specific goals, and staying focused during the race will contribute to an improved performance.

Overall, Daniel Steinke has shown potential in the Hyrox race, particularly in running. By incorporating specific training strategies to improve his weaknesses and implementing effective race strategies, he can continue to excel in future races.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Vergauwen David 2023 Paris 01:20:11
Gallea Quentin 2023 München 01:20:24
Mclay Andrew 2023 Rotterdam 01:20:18
Widmann Nigel 2024 Köln 01:20:12
Hargreaves Gerard 2024 Manchester 01:20:22
Farnan Patrick 2023 Melbourne 01:20:35
Thomasson Grant 2024 Manchester 01:20:51
Rebergen Vincent 2024 Rotterdam 01:20:23
Potts Nick 2024 Brisbane 01:20:11
Booth Calum 2023 London 01:20:03

Measure Your Performance Against Top Athletes

Other Results from this athlete
2019 Frankfurt 01:23:33
2019 Karlsruhe 01:27:11
2023 Karlsruhe 01:22:57
2023 Köln 01:23:12
2024 Stuttgart 01:27:48
2024 Karlsruhe 01:33:09

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