Dive into this athlete’s performance at 2019 Hannover 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 stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 03:47. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:51 (From 46:45 to 43:54) | 75.3% |
| Farmers Carry | 00:33 (From 02:45 to 02:12) | 14.5% |
| BBJ | 00:19 (From 05:51 to 05:32) | 8.4% |
| Sled Pull | 00:03 (From 05:06 to 05:03) | 1.3% |
| Sled Push | 00:01 (From 02:58 to 02:57) | 0.4% |
| Ski Erg | 00:00 (From 04:29 to 04:29) | 0.0% |
| Rowing | 00:00 (From 04:47 to 04:47) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:59 to 04:59) | 0.0% |
| Wall Balls | 00:00 (From 06:21 to 06:21) | 0.0% |
| Oremek Sebastian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:49 | 00:00 | 04:47 +00:02 | 00:00 +00:00 |
| Ski Erg | 04:29 | 04:49 | 04:32 -00:03 | 04:47 +00:02 |
| Running 2 | 05:41 | 09:18 | 05:12 +00:29 | 09:19 -00:01 |
| Sled Push | 02:58 | 14:59 | 03:04 -00:06 | 14:31 +00:28 |
| Running 3 | 05:48 | 17:57 | 05:40 +00:08 | 17:35 +00:22 |
| Sled Pull | 05:06 | 23:45 | 05:18 -00:12 | 23:15 +00:30 |
| Running 4 | 06:00 | 28:51 | 05:38 +00:22 | 28:33 +00:18 |
| Burpees Broad Jump | 05:51 | 34:51 | 05:51 +00:00 | 34:11 +00:40 |
| Running 5 | 06:01 | 40:42 | 05:51 +00:10 | 40:02 +00:40 |
| Rowing | 04:47 | 46:43 | 04:56 -00:09 | 45:53 +00:50 |
| Running 6 | 05:55 | 51:30 | 05:41 +00:14 | 50:49 +00:41 |
| Farmers Carry | 02:45 | 57:25 | 02:18 +00:27 | 56:30 +00:55 |
| Running 7 | 06:12 | 01:00:10 | 05:39 +00:33 | 58:48 +01:22 |
| Sandbag Lunges | 04:59 | 01:06:22 | 05:32 -00:33 | 01:04:27 +01:55 |
| Running 8 | 06:23 | 01:11:21 | 06:23 +00:00 | 01:09:59 +01:22 |
| Wall Balls | 06:21 | 01:17:44 | 07:05 -00:44 | 01:16:22 +01:22 |
| Roxzone | 07:04 | 01:31:00 | 07:33 -00:29 | 01:31:00 |
In terms of his splits analysis, Sebastian's total running time of 00:46:45 is 03:22 slower than the average. This suggests that he could benefit from improving his overall fitness and transition time. His best running lap was 00:04:49, which was 00:11 slower than the average. This indicates that he may need to work on maintaining a consistent pace throughout the race.
To improve his performance in the Run Total segment, Sebastian should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) sessions into his training routine can help improve his cardiovascular endurance and speed. Additionally, practicing quick and efficient transitions between exercises can help minimize time lost in the roxzone.
For the Running 2 and Running 7 segments, Sebastian should work on improving his running endurance and speed. Incorporating longer distance runs into his training routine can help improve his running endurance, while interval training and tempo runs can help improve his speed. Additionally, incorporating strength training exercises that target the lower body, such as squats and lunges, can help improve his running performance.
To improve his performance in the Burpees Broad Jump segment, Sebastian should focus on improving his explosiveness and agility. Incorporating plyometric exercises such as box jumps and squat jumps into his training routine can help improve his explosiveness. Additionally, practicing the technique for efficient burpees and broad jumps can help minimize time lost in this segment.
For the Farmers Carry segment, Sebastian should work on improving his grip strength and endurance. Incorporating exercises such as farmer's walks and deadlifts into his training routine can help improve his grip strength. Additionally, practicing efficient transitions and maintaining a steady pace during the farmers carry can help minimize time lost in this segment.
In the Running 4 and Running 6 segments, Sebastian should continue to focus on improving his running endurance and speed. Incorporating interval training and tempo runs into his training routine can help improve his speed, while longer distance runs can help improve his endurance.
To improve his performance in the Best Lap segment, Sebastian should focus on maintaining a consistent pace throughout the race. Practicing pacing strategies during training runs can help him develop a better sense of his pace and avoid starting too fast or too slow.
For the Running 1 segment, Sebastian should work on improving his running endurance and speed. Incorporating longer distance runs, interval training, and tempo runs into his training routine can help improve his overall running performance.
By implementing these strategies and focusing on specific areas of improvement, Sebastian can enhance his performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Del Pino Fraguas José Miguel | 2023 Barcelona | 01:30:51 | |
| Aaser Ryan | 2021 Austin | 01:31:14 | |
| Lara Abraham | 2022 Madrid | 01:31:17 | |
| Kilian Marcus | 2023 München | 01:31:19 | |
| Krug Fabian | 2024 Berlin | 01:30:35 | |
| Cecconi Pierpaolo | 2024 Milan | 01:30:49 | |
| Kinter Lachlan | 2024 Melbourne | 01:31:11 | |
| Van Der Heijden Peter | 2022 London | 01:31:27 | |
| Mahmoud Omar | 2024 Toronto | 01:31:01 | |
| Fernández Morán Ricardo | 2022 Madrid | 01:31:17 | |
| Other Results from this athlete | ||
|---|---|---|
| 2019 Oberhausen Oremek Sebastian | 01:25:36 | |
| 2022 Essen Oremek Sebastian | 01:30:54 | |
| 2024 Köln Oremek Sebastian, Welzel Katharina | 01:11:29 | |
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Oremek Sebastian
