Dive into this athlete’s performance at 2024 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 461 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 07:59. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sandbag Lunges | 04:36 (From 11:47 to 07:11) | 57.6% |
| BBJ | 02:09 (From 09:58 to 07:49) | 26.9% |
| Run Total | 01:09 (From 54:44 to 53:35) | 14.4% |
| Farmers Carry | 00:05 (From 03:01 to 02:56) | 1.0% |
| Ski Erg | 00:00 (From 04:38 to 04:38) | 0.0% |
| Sled Push | 00:00 (From 02:59 to 02:59) | 0.0% |
| Sled Pull | 00:00 (From 05:11 to 05:11) | 0.0% |
| Rowing | 00:00 (From 05:21 to 05:21) | 0.0% |
| Wall Balls | 00:00 (From 09:08 to 09:08) | 0.0% |
| List Carsten | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:50 | 00:00 | 05:36 +00:14 | 00:00 +00:00 |
| Ski Erg | 04:38 | 05:50 | 04:53 -00:15 | 05:36 +00:14 |
| Running 2 | 05:58 | 10:28 | 06:15 -00:17 | 10:29 -00:01 |
| Sled Push | 02:59 | 16:26 | 04:01 -01:02 | 16:44 -00:18 |
| Running 3 | 06:29 | 19:25 | 06:57 -00:28 | 20:45 -01:20 |
| Sled Pull | 05:11 | 25:54 | 06:57 -01:46 | 27:42 -01:48 |
| Running 4 | 06:53 | 31:05 | 06:58 -00:05 | 34:39 -03:34 |
| Burpees Broad Jump | 09:58 | 37:58 | 08:07 +01:51 | 41:37 -03:39 |
| Running 5 | 07:08 | 47:56 | 07:20 -00:12 | 49:44 -01:48 |
| Rowing | 05:21 | 55:04 | 05:28 -00:07 | 57:04 -02:00 |
| Running 6 | 06:54 | 01:00:25 | 07:09 -00:15 | 01:02:32 -02:07 |
| Farmers Carry | 03:01 | 01:07:19 | 02:50 +00:11 | 01:09:41 -02:22 |
| Running 7 | 06:52 | 01:10:20 | 07:05 -00:13 | 01:12:31 -02:11 |
| Sandbag Lunges | 11:47 | 01:17:12 | 07:28 +04:19 | 01:19:36 -02:24 |
| Running 8 | 08:44 | 01:28:59 | 08:58 -00:14 | 01:27:04 +01:55 |
| Wall Balls | 09:08 | 01:37:43 | 09:42 -00:34 | 01:36:02 +01:41 |
| Roxzone | 09:42 | 01:56:24 | 10:40 -00:58 | 01:56:24 |
Carsten List's performance in the 2024 Hamburg HYROX race showcased a strong overall performance, particularly in the running aspect. His total running time of 54:44 was 1:57 faster than the average, indicating his strong running capabilities. Despite his slower start in the first running segment, Carsten quickly compensated and consistently performed above average in the remaining running segments. This suggests that Carsten may have a more runner profile, excelling in the running aspects of the race. However, he has room for improvement in the strength components, particularly in the Sandbag Lunges and Burpees Broad Jump. His transition time in the Roxzone was also faster than average, suggesting that his overall fitness level and transition times between the exercise zones are commendable.
It might be beneficial for Carsten to focus on pacing himself more evenly throughout the race. Although he was able to recover from a slower start in the running segments, a more consistent pace could lead to improved overall performance. Also, considering his strong running performance, he could leverage this strength by pushing harder in the running segments, which could help compensate for slower times in the strength components. Additionally, focusing on transitions between exercises, particularly from strength exercises to running, could also help improve his overall time.
| Similar Athletes | |||
|---|---|---|---|
| Abdul Rahman Syamsul Amri | 2023 Singapore | 01:56:01 | |
| Frolov Nick | 2023 Amsterdam | 01:56:32 | |
| Cavallaro Ren | 2022 London | 01:56:52 | |
| Hussain Hammad | 2024 Sports Direct HYROX London | 01:55:56 | |
| Williamson Brian | 2024 Birmingham | 01:55:58 | |
| Routledge James | 2024 London | 01:56:37 | |
| Martin Damian | 2024 Madrid | 01:56:29 | |
| Cresp Stephen | 2024 Melbourne | 01:56:24 | |
| Fox Ron | 2022 London | 01:56:38 | |
| Bowen Stevie | 2023 Manchester | 01:56:19 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Frankfurt List Carsten | 02:00:16 | |
| 2023 München List Carsten | 02:23:32 | |
| 2024 Karlsruhe List Carsten | 01:46:14 | |
| 2024 Frankfurt List Carsten | 01:47:47 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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List Carsten
