Season 19/20 2020 Karlsruhe (603) HYROX (486) Men (330) Helbling Nicolas

Helbling Nicolas Hyrox Result

Dive into this athlete’s performance at 2020 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 989 similar athletes.

Performance Highlights

GER GER Flag Men U24 #125002 01:44:54 18th in AG | Top 66.7% 251st | Top 76.1%
+04:24
55:28
Run Total
+00:34
06:56
Avg. Lap
-00:04
05:09
Best Lap
-03:30
41:13
Workout Total
-00:26
05:09
Avg. Workout
-00:53
08:19
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 989 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 989 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Helbling Nicolas'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 Helbling Nicolas'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 989 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 Helbling Nicolas'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 Helbling Nicolas'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 07:17. Check the detail of the improvement plan below.

05:43 Potential Improvement 78.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:43 55:28 to 49:45 78.5%
Wall Balls 00:53 09:15 to 08:22 12.1%
Sandbag Lunges 00:30 06:54 to 06:24 6.9%
Rowing 00:11 05:23 to 05:12 2.5%
Ski Erg 00:00 04:36 to 04:36 0.0%
Sled Push 00:00 02:31 to 02:31 0.0%
Sled Pull 00:00 05:47 to 05:47 0.0%
Burpees Broad Jump 00:00 04:43 to 04:43 0.0%
Farmers Carry 00:00 02:04 to 02:04 0.0%

Splits Time

Helbling Nicolas Perfect Race
Splits Total Average Total
Running 1 05:09 00:00 05:18 -00:09 00:00 +00:00
Ski Erg 04:36 05:09 04:43 -00:07 05:18 -00:09
Running 2 05:45 09:45 05:48 -00:03 10:01 -00:16
Sled Push 02:31 15:30 03:34 -01:03 15:49 -00:19
Running 3 07:37 18:01 06:23 +01:14 19:23 -01:22
Sled Pull 05:47 25:38 06:11 -00:24 25:46 -00:08
Running 4 06:40 31:25 06:22 +00:18 31:57 -00:32
Burpees Broad Jump 04:43 38:05 07:05 -02:22 38:19 -00:14
Running 5 07:30 42:48 06:38 +00:52 45:24 -02:36
Rowing 05:23 50:18 05:14 +00:09 52:02 -01:44
Running 6 06:23 55:41 06:27 -00:04 57:16 -01:35
Farmers Carry 02:04 01:02:04 02:37 -00:33 01:03:43 -01:39
Running 7 06:09 01:04:08 06:27 -00:18 01:06:20 -02:12
Sandbag Lunges 06:54 01:10:17 06:37 +00:17 01:12:47 -02:30
Running 8 10:17 01:17:11 07:36 +02:41 01:19:24 -02:13
Wall Balls 09:15 01:27:28 08:42 +00:33 01:27:00 +00:28
Roxzone 08:19 01:44:54 09:12 -00:53 01:44:54
Based on 989 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Nicolas Helbling performed well in the 2020 Karlsruhe HYROX race, finishing in the top 51% of all athletes and the top 34% in his age group. His overall time of 01:44:54 was respectable, but there are areas where he can improve to enhance his performance in future races.

It is worth noting that Nicolas's total running time of 00:55:28 was 06:59 slower than the average for his finish time. This indicates that he may need to focus on improving his overall fitness and transition time during the roxzone. Additionally, his best running lap time of 00:05:09 suggests that he has the potential to improve his running performance with targeted training.

Segments to Improve


Based on the splits analysis, the segments where Nicolas lost the most time were Run Total, Running 8, Running 3, Running 5, Wall Balls, Running 4, Sandbag Lunges, Best Lap, and Rowing. Let's dive into each segment and provide specific training strategies to address these areas of improvement:

1. Run Total:
Nicolas lost significant time in the overall running portion of the race. To improve this segment, he should focus on enhancing his running endurance and speed. Incorporating interval training, such as high-intensity interval training (HIIT) or fartlek runs, will help him increase his cardiovascular capacity and improve his running performance. Additionally, including strength training exercises like squats and lunges will help him develop stronger leg muscles, leading to improved running efficiency.

2. Running 8:
Nicolas struggled in this running segment, losing 02:37 more than the average time. To improve his performance in this segment, he should focus on developing his endurance and stamina. Long-distance runs at a moderate pace will help him build his aerobic capacity, allowing him to maintain a steady pace throughout the race. Incorporating hill sprints and tempo runs will also help him improve his speed and endurance.

3. Running 3:
Nicolas lost 01:16 more than the average time in this running segment. To address this, he should focus on improving his running form and efficiency. Incorporating drills such as high knees, butt kicks, and strides into his training routine will help him improve his running technique and economy. Additionally, including strength exercises that target the muscles used in running, such as calf raises and single-leg squats, will enhance his running performance.

4. Running 5:
Nicolas lost 00:56 more than the average time in this running segment. To improve his performance, he should work on increasing his running endurance and speed. Incorporating interval training, such as tempo runs and fartlek runs, will help him improve his cardiovascular capacity and ability to maintain a faster pace. Including exercises that target the muscles used in running, such as lunges and step-ups, will also contribute to his overall running performance.

5. Wall Balls:
Nicolas lost 00:29 more than the average time in this segment. To improve his performance, he should focus on developing his upper body strength and endurance. Incorporating exercises such as medicine ball throws, push-ups, and shoulder presses will help him improve his strength and power for wall balls. Additionally, practicing proper technique and form, such as using the legs to generate power and maintaining a consistent rhythm, will enhance his performance in this segment.

6. Sandbag Lunges:
Nicolas lost 00:18 more than the average time in this segment. To improve his performance, he should work on developing his lower body strength and stability. Including exercises such as lunges, squats, and deadlifts will help him strengthen the muscles used in lunges. Additionally, practicing proper technique and form, such as maintaining an upright posture and taking controlled steps, will contribute to his overall performance in sandbag lunges.

Strategies


In order to improve his performance during the race, Nicolas should consider implementing the following strategies:

1. Pacing:
Nicolas should focus on maintaining a consistent pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow can hinder his overall finish time. By finding a sustainable pace from the beginning, he can optimize his performance and avoid burning out.

2. Transitions:
Nicolas should work on improving his transition time during the roxzone. This can be achieved by practicing efficient movement between exercise zones and minimizing rest time. Incorporating specific drills and exercises that simulate the transitions, such as shuttle runs or circuit training, will help him improve his overall transition time.

3. Mental Preparation:
Nicolas should work on developing mental toughness and resilience. Endurance races like HYROX can be physically and mentally demanding. Implementing mental strategies such as visualization, positive self-talk, and goal-setting will help him stay focused and motivated throughout the race.

By implementing these strategies and focusing on the identified areas of improvement, Nicolas Helbling can enhance his overall performance in future HYROX races. It is important for him to tailor his training to address his specific weaknesses while maintaining a balanced approach to overall fitness and endurance.

Similar Athletes
Bruce Graeme 2023 Manchester 01:45:17
Franklin Tom 2022 Dallas 01:45:13
Marsden Josh 2024 Sports Direct HYROX London 01:44:39
Lambe Lloyd 2024 Birmingham 01:44:51
Allsop Kyle 2022 Birmingham 01:45:10
Hüppi Reto 2018 Stuttgart 01:45:02
Pullan Howard 2023 Birmingham 01:45:24
Langford Dominique 2021 Dallas 01:44:51
Klawitter David 2021 Stuttgart 01:44:32
O Flynn Tim 2024 Madrid 01:44:39

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