Dive into this athlete’s performance at 2023 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.
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 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.
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.
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 04:46. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:55 | 43:24 to 40:29 | 61.2% |
| Sled Push | 00:54 | 03:29 to 02:35 | 18.9% |
| Sandbag Lunges | 00:20 | 04:57 to 04:37 | 7.0% |
| Sled Pull | 00:17 | 04:43 to 04:26 | 5.9% |
| Ski Erg | 00:09 | 04:28 to 04:19 | 3.1% |
| Wall Balls | 00:09 | 05:54 to 05:45 | 3.1% |
| Burpees Broad Jump | 00:02 | 04:45 to 04:43 | 0.7% |
| Rowing | 00:00 | 04:40 to 04:40 | 0.0% |
| Farmers Carry | 00:00 | 01:58 to 01:58 | 0.0% |
| Steinke Daniel | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:17 | 00:00 | 04:29 -01:12 | 00:00 +00:00 |
| Ski Erg | 04:28 | 03:17 | 04:24 +00:04 | 04:29 -01:12 |
| Running 2 | 05:07 | 07:45 | 04:51 +00:16 | 08:53 -01:08 |
| Sled Push | 03:29 | 12:52 | 02:51 +00:38 | 13:44 -00:52 |
| Running 3 | 05:35 | 16:21 | 05:14 +00:21 | 16:35 -00:14 |
| Sled Pull | 04:43 | 21:56 | 04:45 -00:02 | 21:49 +00:07 |
| Running 4 | 05:52 | 26:39 | 05:13 +00:39 | 26:34 +00:05 |
| Burpees Broad Jump | 04:45 | 32:31 | 05:02 -00:17 | 31:47 +00:44 |
| Running 5 | 05:58 | 37:16 | 05:23 +00:35 | 36:49 +00:27 |
| Rowing | 04:40 | 43:14 | 04:45 -00:05 | 42:12 +01:02 |
| Running 6 | 05:43 | 47:54 | 05:15 +00:28 | 46:57 +00:57 |
| Farmers Carry | 01:58 | 53:37 | 02:07 -00:09 | 52:12 +01:25 |
| Running 7 | 05:45 | 55:35 | 05:14 +00:31 | 54:19 +01:16 |
| Sandbag Lunges | 04:57 | 01:01:20 | 04:53 +00:04 | 59:33 +01:47 |
| Running 8 | 06:12 | 01:06:17 | 05:45 +00:27 | 01:04:26 +01:51 |
| Wall Balls | 05:54 | 01:12:29 | 06:15 -00:21 | 01:10:11 +02:18 |
| Roxzone | 04:43 | 01:22:57 | 06:31 -01:48 | 01:22:57 |
One notable area of strength for Daniel was his running. His total running time of 00:43:24 was only 03:27 slower than the average, indicating that he has a solid running profile. Additionally, his best running lap time of 00:03:17 was 01:03 faster than the average, showcasing his ability to maintain a strong pace during the race.
To improve performance in running segments, Daniel should incorporate specific training strategies and techniques. Interval training, such as high-intensity interval training (HIIT), can help improve his running speed and endurance. He should focus on shorter, intense bursts of running followed by active recovery periods. This will help him build stamina and improve his overall running performance.
In addition to interval training, Daniel should also work on his running technique and form. Proper running form can significantly impact speed and efficiency. He should focus on maintaining a tall posture, engaging his core, and landing with a midfoot strike. Incorporating drills such as high knees, butt kicks, and strides can help improve his running mechanics and increase his overall speed.
For the strength-based segments, such as Sled Push and Farmer's Carry, Daniel should focus on building strength and power. Incorporating exercises such as squats, deadlifts, and lunges into his training routine will help him develop the necessary muscle strength and endurance required for these segments. Additionally, he should work on grip strength exercises, such as farmer's walks and plate pinches, to improve his performance in grip-intensive exercises like the Farmer's Carry.
During the race, Daniel should also pay attention to his transition times in the Roxzone. The fact that his Roxzone time was 01:43 faster than average suggests that he may have taken longer rests or transitions during the race. To improve this segment, he should work on his overall fitness and transition time. Incorporating circuit training and practicing quick transitions between exercises will help him become more efficient in the Roxzone.
In conclusion, Daniel Steinke had a strong performance in the 2023 Karlsruhe Hyrox race, with a solid running profile. To improve his performance in future races, he should focus on specific segments where he lost the most time, such as Running 4, Running 5, Running 7, and Running 8. Incorporating interval training, working on running technique, and focusing on strength and power exercises will help him enhance his performance in these areas. Additionally, he should pay attention to his pacing and transition times in the Roxzone to further improve his overall race performance.
| Similar Athletes | |||
|---|---|---|---|
| Claps Tomas | 2023 Sydney | 01:22:56 | |
| Franklin Sean | 2023 Sydney | 01:23:00 | |
| Tranent Mikey | 2021 Birmingham | 01:23:23 | |
| Garai Markaide Julen | 2024 Bilbao | 01:22:57 | |
| Evans Nick | 2022 London | 01:22:46 | |
| Holm Lasse | 2024 Copenhagen | 01:22:37 | |
| Salsinha Paulo | 2024 Sydney | 01:22:42 | |
| Gordon Trevor | 2022 Dallas | 01:23:08 | |
| Heller Marcus | 2023 München | 01:22:48 | |
| Rüttimann Maurin | 2024 Karlsruhe | 01:23:17 | |
| Other Results from this athlete | ||
|---|---|---|
| 2020 Karlsruhe | 01:20:32 | |
| 2019 Frankfurt | 01:23:33 | |
| 2019 Karlsruhe | 01:27:11 | |
| 2023 Köln | 01:23:12 | |
| 2024 Stuttgart | 01:27:48 | |
| 2024 Karlsruhe | 01:33:09 | |
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