Dive into this athlete’s performance at 2023 Hamburg 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 Sternecker Thomas'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 Sternecker Thomas'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 Sternecker Thomas'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 Sternecker Thomas'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 04:23. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sandbag Lunges | 01:25 | 05:27 to 04:02 | 32.3% |
| Wall Balls | 01:12 | 06:10 to 04:58 | 27.4% |
| Sled Push | 00:30 | 02:44 to 02:14 | 11.4% |
| Burpees Broad Jump | 00:30 | 04:28 to 03:58 | 11.4% |
| Ski Erg | 00:19 | 04:29 to 04:10 | 7.2% |
| Farmers Carry | 00:17 | 02:01 to 01:44 | 6.5% |
| Rowing | 00:10 | 04:38 to 04:28 | 3.8% |
| Sled Pull | 00:00 | 03:41 to 03:41 | 0.0% |
| Run Total | 00:00 | 35:33 to 35:33 | 0.0% |
| Sternecker Thomas | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:19 | 00:00 | 04:14 +00:05 | 00:00 +00:00 |
| Ski Erg | 04:29 | 04:19 | 04:17 +00:12 | 04:14 +00:05 |
| Running 2 | 04:20 | 08:48 | 04:31 -00:11 | 08:31 +00:17 |
| Sled Push | 02:44 | 13:08 | 02:36 +00:08 | 13:02 +00:06 |
| Running 3 | 04:28 | 15:52 | 04:52 -00:24 | 15:38 +00:14 |
| Sled Pull | 03:41 | 20:20 | 04:18 -00:37 | 20:30 -00:10 |
| Running 4 | 04:25 | 24:01 | 04:50 -00:25 | 24:48 -00:47 |
| Burpees Broad Jump | 04:28 | 28:26 | 04:28 +00:00 | 29:38 -01:12 |
| Running 5 | 04:25 | 32:54 | 04:57 -00:32 | 34:06 -01:12 |
| Rowing | 04:38 | 37:19 | 04:35 +00:03 | 39:03 -01:44 |
| Running 6 | 04:22 | 41:57 | 04:52 -00:30 | 43:38 -01:41 |
| Farmers Carry | 02:01 | 46:19 | 01:56 +00:05 | 48:30 -02:11 |
| Running 7 | 04:18 | 48:20 | 04:50 -00:32 | 50:26 -02:06 |
| Sandbag Lunges | 05:27 | 52:38 | 04:25 +01:02 | 55:16 -02:38 |
| Running 8 | 05:00 | 58:05 | 05:13 -00:13 | 59:41 -01:36 |
| Wall Balls | 06:10 | 01:03:05 | 05:32 +00:38 | 01:04:54 -01:49 |
| Roxzone | 06:58 | 01:16:04 | 05:38 +01:20 | 01:16:04 |
His total race time was 01:16:04, with a total running time of 00:35:33, which was 01:48 faster than the average. This indicates that Thomas has a strong running profile and should continue to focus on improving his overall fitness and transition time.
Splits Analysis:
- Running 1: Thomas completed this segment in 00:04:19, which was 00:14 slower than the average. To improve in this segment, he should focus on his running technique and speed endurance. Incorporating interval training and hill sprints into his training routine can help improve his running speed and stamina.
- Ski Erg: Thomas completed this segment in 00:04:29, which was 00:16 slower than the average. To improve in this segment, he should focus on improving his upper body strength and endurance. Incorporating exercises such as rowing, kettlebell swings, and pull-ups into his strength training routine can help enhance his performance on the Ski Erg.
- Running 2: Thomas completed this segment in 00:04:20, which was 00:09 faster than the average. This segment highlights his strength in running. To further enhance his running performance, he can incorporate tempo runs and long-distance runs into his training routine to improve his endurance and pacing.
- Sled Push: Thomas completed this segment in 00:02:44, which was 00:12 faster than the average. His performance in this segment was strong, indicating good lower body strength and power. To continue improving in this area, he can incorporate exercises such as squats, lunges, and deadlifts into his strength training routine.
- Running 3: Thomas completed this segment in 00:04:28, which was 00:27 faster than the average. His running performance remained consistent in this segment. To further improve his running endurance, he can incorporate interval training and hill repeats into his routine.
- Sled Pull: Thomas completed this segment in 00:03:41, which was 00:53 faster than the average. His performance in this segment was excellent, showcasing good upper body strength. To maintain and improve his performance in this area, he can focus on exercises such as pull-ups, rows, and farmer's walks.
- Running 4: Thomas completed this segment in 00:04:25, which was 00:27 faster than the average. His running performance remained consistent in this segment. To further enhance his running speed and endurance, he can incorporate sprint intervals and fartlek training into his routine.
- Burpees Broad Jump: Thomas completed this segment in 00:04:28, which was 00:18 slower than the average. This segment highlights an area where he can improve his explosive power and efficiency in movement. Incorporating plyometric exercises, such as box jumps and squat jumps, into his training routine can help him improve in this area.
- Running 5: Thomas completed this segment in 00:04:25, which was 00:32 faster than the average. His running performance remained consistent in this segment. To continue improving his running endurance, he can incorporate tempo runs and long-distance runs into his training routine.
- Rowing: Thomas completed this segment in 00:04:38, which was 00:07 slower than the average. To improve in this segment, he can focus on improving his rowing technique and upper body strength. Incorporating exercises such as rowing intervals and resistance band exercises can help enhance his performance on the rowing machine.
- Running 6: Thomas completed this segment in 00:04:22, which was 00:29 faster than the average. His running performance remained strong in this segment. To further enhance his running speed and endurance, he can incorporate hill sprints and tempo runs into his training routine.
- Farmers Carry: Thomas completed this segment in 00:02:01, which was 00:03 slower than the average. His performance in this segment was strong, indicating good grip strength and overall strength. To continue improving in this area, he can incorporate exercises such as farmer's walks, deadlifts, and kettlebell swings into his strength training routine.
- Running 7: Thomas completed this segment in 00:04:18, which was 00:33 faster than the average. His running performance remained consistent in this segment. To further enhance his running endurance, he can incorporate interval training and hill repeats into his routine.
- Sandbag Lunges: Thomas completed this segment in 00:05:27, which was 01:03 slower than the average. This segment highlights an area where he can improve his lower body strength and endurance. Incorporating exercises such as lunges, squats, and step-ups into his strength training routine can help him improve in this area.
- Running 8: Thomas completed this segment in 00:05:00, which was 00:22 faster than the average. His running performance remained consistent in this segment. To continue improving his running speed and endurance, he can incorporate sprint intervals and fartlek training into his routine.
- Wall Balls: Thomas completed this segment in 00:06:10, which was 00:34 slower than the average. This segment highlights an area where he can improve his lower body strength and explosive power. Incorporating exercises such as squats, box jumps, and medicine ball throws into his strength training routine can help him improve in this area.
- Roxzone: Thomas spent 00:06:58 in the Roxzone, which was 01:37 slower than the average. This indicates that he may have taken more time to rest or transition between exercises. To improve in this segment, he should focus on improving his overall fitness and reducing his transition time. Incorporating circuit training and interval training into his routine can help improve his overall fitness and efficiency in transitions.
By implementing these strategies and focusing on the identified areas of improvement, Thomas Sternecker can continue to enhance his performance in future HYROX races and achieve his fitness goals.
| Similar Athletes | |||
|---|---|---|---|
| Meddings Daniel | 2024 Birmingham | 01:15:50 | |
| Mcmahon William | 2024 New York | 01:16:31 | |
| O'Connor Andy | 2024 London | 01:16:21 | |
| Doser Fritz | 2023 Hamburg | 01:16:18 | |
| Tafuto William | 2020 Dallas | 01:16:22 | |
| Cahill James | 2024 Melbourne | 01:15:38 | |
| Poltoraczyk Marius | 2022 Bremen | 01:16:02 | |
| Fuchs Sascha | 2024 Berlin | 01:15:50 | |
| Frayman Mark | 2023 Melbourne | 01:16:02 | |
| Vaisey Simon | 2024 London | 01:16:31 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
