Dive into this athlete’s performance at 2023 Köln 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 Ross Tim'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 Ross Tim'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 Ross Tim'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 Ross Tim'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 05:26. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:10 | 48:01 to 42:51 | 95.1% |
| Burpees Broad Jump | 00:07 | 05:24 to 05:17 | 2.1% |
| Sled Push | 00:05 | 02:55 to 02:50 | 1.5% |
| Farmers Carry | 00:02 | 02:09 to 02:07 | 0.6% |
| Sandbag Lunges | 00:02 | 05:05 to 05:03 | 0.6% |
| Ski Erg | 00:00 | 04:01 to 04:01 | 0.0% |
| Sled Pull | 00:00 | 03:35 to 03:35 | 0.0% |
| Rowing | 00:00 | 04:08 to 04:08 | 0.0% |
| Wall Balls | 00:00 | 06:22 to 06:22 | 0.0% |
| Ross Tim | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:51 | 00:00 | 04:41 -00:50 | 00:00 +00:00 |
| Ski Erg | 04:01 | 03:51 | 04:29 -00:28 | 04:41 -00:50 |
| Running 2 | 05:51 | 07:52 | 05:05 +00:46 | 09:10 -01:18 |
| Sled Push | 02:55 | 13:43 | 02:59 -00:04 | 14:15 -00:32 |
| Running 3 | 06:14 | 16:38 | 05:33 +00:41 | 17:14 -00:36 |
| Sled Pull | 03:35 | 22:52 | 05:05 -01:30 | 22:47 +00:05 |
| Running 4 | 06:19 | 26:27 | 05:32 +00:47 | 27:52 -01:25 |
| Burpees Broad Jump | 05:24 | 32:46 | 05:34 -00:10 | 33:24 -00:38 |
| Running 5 | 06:39 | 38:10 | 05:42 +00:57 | 38:58 -00:48 |
| Rowing | 04:08 | 44:49 | 04:52 -00:44 | 44:40 +00:09 |
| Running 6 | 06:40 | 48:57 | 05:34 +01:06 | 49:32 -00:35 |
| Farmers Carry | 02:09 | 55:37 | 02:14 -00:05 | 55:06 +00:31 |
| Running 7 | 06:51 | 57:46 | 05:32 +01:19 | 57:20 +00:26 |
| Sandbag Lunges | 05:05 | 01:04:37 | 05:19 -00:14 | 01:02:52 +01:45 |
| Running 8 | 05:40 | 01:09:42 | 06:12 -00:32 | 01:08:11 +01:31 |
| Wall Balls | 06:22 | 01:15:22 | 06:46 -00:24 | 01:14:23 +00:59 |
| Roxzone | 06:39 | 01:28:14 | 07:05 -00:26 | 01:28:14 |
In terms of his splits analysis, Tim showed strengths in the Ski Erg, Sled Push, Sled Pull, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls segments, consistently performing faster than the average time. These segments indicate his proficiency in strength-based exercises.
However, Tim struggled in the running segments, with slower times compared to the average. His total running time of 00:48:01 was 05:53 slower than average. This suggests that he may need to focus on improving his running fitness and speed.
To improve these segments, Tim should focus on specific training strategies and techniques:
1. Running Technique: Tim should work on improving his running form and efficiency to increase his speed. This can be achieved through drills such as interval training, hill sprints, and tempo runs. Incorporating plyometric exercises, such as bounding and skipping, can also help improve running performance.
2. Endurance Training: To enhance his overall running fitness, Tim should incorporate longer distance runs into his training routine. This will help build his aerobic capacity and endurance. Additionally, interval training sessions, alternating between high-intensity sprints and recovery periods, can improve his speed and stamina.
3. Strength Training for Running: To complement his running performance, Tim should focus on strength training exercises that target leg muscles, such as squats, lunges, and deadlifts. Building lower body strength will improve his running power and efficiency.
4. Transition Time Improvement: To reduce the time spent in the Roxzone and improve overall race performance, Tim should work on improving his overall fitness level and transition time between exercises. Incorporating circuit training, where he performs a series of exercises with minimal rest in between, can improve his efficiency in transitioning between different exercises.
By implementing these strategies and incorporating the suggested training techniques and exercises, Tim can enhance his performance in the Hyrox race and improve his overall running fitness and speed.
| Similar Athletes | |||
|---|---|---|---|
| Schützler Gerrit | 2019 Karlsruhe | 01:28:01 | |
| Sortino Danilo | 2024 Turin | 01:28:33 | |
| Höhns Andreas | 2023 Hamburg | 01:28:09 | |
| Troindl Michael | 2024 Stuttgart | 01:27:50 | |
| Cartwright Nick | 2024 Sports Direct HYROX London | 01:28:15 | |
| Boer Maurits | 2024 Rotterdam | 01:28:30 | |
| Mock Rene | 2024 Frankfurt | 01:28:28 | |
| Witt Wolfgang | 2021 Stuttgart | 01:28:04 | |
| Nielsen Niklas | 2023 Malmö | 01:27:48 | |
| Wagner Michael | 2024 Karlsruhe | 01:28:07 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Berlin | 01:25:58 | |
| 2022 Hamburg | 01:23:23 | |
| 2023 Hamburg | 01:36:43 | |
| 2024 Köln | 01:28:52 | |
| 2024 Hamburg | 01:32:37 | |
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
