Season 22/23 2022 Berlin (359) HYROX (279) Men (200) Heyder Tony

Heyder Tony Hyrox Result

Dive into this athlete’s performance at 2022 Berlin 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 30-34 #120006 01:33:57 45th in AG | Top 73.8% 136th | Top 68.0%
-00:20
45:59
Run Total
-00:01
05:45
Avg. Lap
-00:18
04:35
Best Lap
+00:11
40:01
Workout Total
+00:02
05:00
Avg. Workout
+00:09
08:01
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 Heyder Tony'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 Heyder Tony'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 Heyder Tony'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 Heyder Tony'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 04:14. Check the detail of the improvement plan below.

01:05 Potential Improvement 25.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Push 01:05 04:10 to 03:05 25.6%
Farmers Carry 01:04 03:22 to 02:18 25.2%
Wall Balls 00:47 07:49 to 07:02 18.5%
Run Total 00:44 45:59 to 45:15 17.3%
Sled Pull 00:19 05:36 to 05:17 7.5%
Rowing 00:15 05:12 to 04:57 5.9%
Ski Erg 00:00 04:26 to 04:26 0.0%
Burpees Broad Jump 00:00 04:31 to 04:31 0.0%
Sandbag Lunges 00:00 04:55 to 04:55 0.0%

Splits Time

Heyder Tony Perfect Race
Splits Total Average Total
Running 1 04:35 00:00 04:53 -00:18 00:00 +00:00
Ski Erg 04:26 04:35 04:34 -00:08 04:53 -00:18
Running 2 05:22 09:01 05:20 +00:02 09:27 -00:26
Sled Push 04:10 14:23 03:11 +00:59 14:47 -00:24
Running 3 06:06 18:33 05:50 +00:16 17:58 +00:35
Sled Pull 05:36 24:39 05:29 +00:07 23:48 +00:51
Running 4 05:58 30:15 05:49 +00:09 29:17 +00:58
Burpees Broad Jump 04:31 36:13 06:07 -01:36 35:06 +01:07
Running 5 05:46 40:44 06:02 -00:16 41:13 -00:29
Rowing 05:12 46:30 04:59 +00:13 47:15 -00:45
Running 6 05:46 51:42 05:52 -00:06 52:14 -00:32
Farmers Carry 03:22 57:28 02:23 +00:59 58:06 -00:38
Running 7 05:44 01:00:50 05:50 -00:06 01:00:29 +00:21
Sandbag Lunges 04:55 01:06:34 05:41 -00:46 01:06:19 +00:15
Running 8 06:46 01:11:29 06:39 +00:07 01:12:00 -00:31
Wall Balls 07:49 01:18:15 07:26 +00:23 01:18:39 -00:24
Roxzone 08:01 01:33:57 07:52 +00:09 01:33:57
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Tony Heyder performed at a moderate level in the HYROX race in Berlin. His overall rank of 136 places him in the top 48% of all athletes, while his rank in the Age Group 30-34 category places him in the top 55% of competitors. His total race time of 01:33:57 is respectable, but there are areas where he could improve to enhance his performance.

Tony's total running time of 00:45:59 is 01:27 slower than the average for his finish time. This indicates that he may need to work on his overall fitness and transition time in order to improve his performance in the roxzone. Additionally, his best running lap time of 00:04:35 suggests that he has a decent running profile.

Segments to Improve


1. Farmers Carry:
Tony lost a significant amount of time in the Farmers Carry segment, being 00:56 slower than average. To improve this segment, he should focus on building strength and endurance in his grip and upper body. Specific exercises to enhance performance in the Farmers Carry include deadlifts, farmer's walks, and grip strength exercises such as plate pinches and wrist curls. Tony should also ensure proper form and technique while performing these exercises, emphasizing a strong grip and stable core.

2. Sled Push:
Tony was 00:42 slower than average in the Sled Push segment. To improve this area, he should focus on building lower body strength and power. Exercises such as squats, lunges, and sled pushes should be incorporated into his training routine. Tony should also work on his explosive power by incorporating plyometric exercises like box jumps and squat jumps.

3. Wall Balls:
Tony struggled in the Wall Balls segment, being 00:22 slower than average. To improve his performance in this area, he should focus on building lower body strength and endurance. Exercises such as squats, lunges, and wall sits can help improve his leg strength. Additionally, Tony should work on his upper body strength and shoulder stability to improve his accuracy and power in throwing the wall ball.

4. Roxzone:
Tony's roxzone time was 00:08:01, which is 00:17 slower than average. To improve this segment, Tony should focus on improving his overall fitness and transition time. High-intensity interval training (HIIT) workouts can help improve his cardiovascular endurance and speed up his transition time between exercises. Additionally, practicing quick and efficient transitions during training sessions can help Tony shave off valuable seconds during the race.

5. Rowing:
Tony's rowing time was 00:05:12, which is 00:16 slower than average. To improve his performance in this segment, Tony should focus on building his cardiovascular endurance and rowing technique. Incorporating rowing intervals into his training routine can help improve his rowing speed and efficiency. Tony should also work on his technique, focusing on proper form and maximizing the power and efficiency of each stroke.

Strategies


- Pacing: Tony should focus on maintaining a steady pace throughout the race to avoid burning out too early. By pacing himself properly, he can ensure that he has enough energy to perform well in all segments.
- Transitions: Tony should practice quick and efficient transitions between exercises during his training sessions. This will help him save valuable time during the race and improve his overall performance.
- Strength Training: Tony should incorporate strength training exercises into his routine to improve his performance in segments that require strength, such as the Farmers Carry and Sled Push. By building strength and power, he can improve his performance in these areas.
- Endurance Training: Tony should also focus on building his cardiovascular endurance through high-intensity interval training and long-distance runs. This will help him improve his overall fitness and performance in the race.
- Technique: Tony should pay attention to his form and technique during each segment to ensure maximum efficiency and avoid wasting energy. Practicing proper form during training sessions will help him perform better during the race.

By implementing these strategies and focusing on specific areas of improvement, Tony Heyder can enhance his performance in future HYROX 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
Kramer Rick 2024 Amsterdam 01:33:41
Klein Dennis 2024 Rotterdam 01:33:58
Hooijer Roy 2024 Amsterdam 01:33:48
Faherty Kevin 2024 Dallas 01:34:20
Howlin Michael 2024 Rimini 01:33:31
Fisunovs Nikita 2024 Rotterdam 01:34:15
Kee Gordon 2024 Singapore National Stadium 01:33:39
Meurer Bastien 2024 Marseille 01:33:33
Wu Chin Hong 2024 Hong Kong 01:34:20
Wong Hiu Kwong 2024 Taipei 01:34:19

Measure Your Performance Against Top Athletes

Other Results from this athlete
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