Nowak Steve Hyrox Result

Dive into this athlete’s performance at 2024 Singapore National Stadium 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 #105037 01:24:53 59th in AG | Top 19.1% 141st | Top 14.0%
-01:30
40:51
Run Total
-00:11
05:06
Avg. Lap
+00:10
04:41
Best Lap
-00:26
35:24
Workout Total
-00:03
04:25
Avg. Workout
+02:00
08:43
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 Nowak Steve'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 Nowak Steve'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 Nowak Steve'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 Nowak Steve'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 02:42. Check the detail of the improvement plan below.

01:46 Potential Improvement 65.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:46 06:41 to 04:55 65.4%
Sled Pull 00:30 05:05 to 04:35 18.5%
Sled Push 00:26 03:06 to 02:40 16.0%
Ski Erg 00:00 04:08 to 04:08 0.0%
Rowing 00:00 04:36 to 04:36 0.0%
Farmers Carry 00:00 01:28 to 01:28 0.0%
Sandbag Lunges 00:00 04:35 to 04:35 0.0%
Wall Balls 00:00 05:45 to 05:45 0.0%
Run Total 00:00 40:51 to 40:51 0.0%

Splits Time

Nowak Steve Perfect Race
Splits Total Average Total
Running 1 05:22 00:00 04:35 +00:47 00:00 +00:00
Ski Erg 04:08 05:22 04:26 -00:18 04:35 +00:47
Running 2 04:41 09:30 04:55 -00:14 09:01 +00:29
Sled Push 03:06 14:11 02:51 +00:15 13:56 +00:15
Running 3 05:00 17:17 05:22 -00:22 16:47 +00:30
Sled Pull 05:05 22:17 04:52 +00:13 22:09 +00:08
Running 4 04:55 27:22 05:20 -00:25 27:01 +00:21
Burpees Broad Jump 06:41 32:17 05:16 +01:25 32:21 -00:04
Running 5 04:48 38:58 05:30 -00:42 37:37 +01:21
Rowing 04:36 43:46 04:48 -00:12 43:07 +00:39
Running 6 05:06 48:22 05:21 -00:15 47:55 +00:27
Farmers Carry 01:28 53:28 02:09 -00:41 53:16 +00:12
Running 7 05:09 54:56 05:20 -00:11 55:25 -00:29
Sandbag Lunges 04:35 01:00:05 05:02 -00:27 01:00:45 -00:40
Running 8 05:54 01:04:40 05:57 -00:03 01:05:47 -01:07
Wall Balls 05:45 01:10:34 06:26 -00:41 01:11:44 -01:10
Roxzone 08:43 01:24:53 06:43 +02:00 01:24:53
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Steve Nowak delivered an impressive performance at the 2024 Singapore National Stadium, finishing in the top 10% overall and top 14% in his age group. His overall time of 01:24:53 demonstrates a well-rounded athlete with a slight edge in running, as evidenced by a total running time that was 01:51 faster than average. Notably, his running segments from 1 to 4 showed a progressive improvement, indicating that he started slightly slower but maintained a strong pace throughout the race, which is typical of a strategic runner. Steve's strengths lie in the running segments and exercises such as Ski Erg, Rowing, Farmer's Carry, and Sandbag Lunges, where he consistently ranked high. However, his Roxzone time suggests a need for improvement in transitions and overall fitness to reduce rest time between exercise zones.

Segments to Improve

  • Roxzone: With a time of 00:08:43, Steve was 02:07 slower than average, placing him in the 93rd percentile. To enhance his transition time, Steve should incorporate high-intensity interval training (HIIT) to improve overall fitness and reduce recovery time. Drills such as shuttle runs with quick transitions and circuit training can simulate race conditions and improve efficiency.
  • Burpees Broad Jump: This segment was 01:31 slower than average, indicating a need for improvement in explosive strength and endurance. Steve should focus on plyometric exercises like box jumps, squat jumps, and dynamic lunges to enhance his power output. Technique refinement, such as maintaining a consistent jump length and efficient movement between burpees, can also improve performance.
  • Sled Pull and Push: Steve was slower than average in both sled exercises, indicating a need for increased muscular endurance and strength. Strength training routines involving deadlifts, leg presses, and push-pull sled drills can build the specific muscle groups needed. Including compromised running sessions post-sled exercises can also help adapt to the fatigue experienced during these segments.

Race Strategies

  • Pacing Strategy: Steve should maintain his strategic pacing, ensuring a steady start but gradually increasing intensity. This will prevent early fatigue and allow him to capitalize on his running strength as the race progresses.
  • Transition Efficiency: To improve Roxzone timing, Steve should practice quick transitions in training. This includes minimal rest time and efficient movement between exercise zones.
  • Nutrition and Hydration: Implementing a tailored nutrition and hydration plan before and during the race can sustain energy levels, particularly during high-intensity segments like the Burpees Broad Jump and Sled exercises.

By focusing on these areas and implementing the suggested strategies, Steve Nowak can further enhance his performance and potentially rank even higher in future competitions.

Similar Athletes
Llamazares González David 2023 Madrid 01:24:41
St Aubyn James 2024 Manchester 01:25:01
Wilson Ben 2024 Birmingham 01:24:57
Nagel Chad 2020 Chicago 01:24:26
Lirin Roman 2024 Marseille 01:25:10
Münnich Thomas 2022 Basel 01:24:49
Evans Rob 2024 Glasgow 01:25:21
Hong Juyeong 2024 Incheon 01:24:56
Manila Roger 2023 Houston 01:24:40
Mohacsi Tom 2023 Chicago 01:24:36

Measure Your Performance Against Top Athletes

Other Results from this athlete
No other results found for this athlete.

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download