Palm Sebastian
Hyrox Result
Dive into this athlete’s performance at 2024 Stockholm 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
200 similar athletes.
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 200 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 200 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Palm Sebastian'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 Palm Sebastian'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 200 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 Palm Sebastian'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 Palm Sebastian'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
14:24.
Check the detail of the improvement plan below.
10:25
Potential Improvement
72.3%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Hey Sebastian! First off, congrats on crushing the 2024 Stockholm Hyrox race! Finishing with an overall time of 02:09:02 puts you in the top 97% of all athletes — that's a big deal! Your Total Running Time of 00:54:01 is 9:33 faster than average, which clearly showcases your strength as a runner. You’ve got the speed, no doubt! However, your pacing strategy could use some refinement. You started off strong with a blistering Running 1 lap of 00:05:31—that’s like a cheetah on espresso! But, as you progressed, your running times slightly plateaued, indicating that you may have gone out a bit too hot. It’s crucial to manage that energy, especially in a hybrid event like Hyrox.
Overall, I’d say you’re more of a runner than a strength athlete based on your performance. While you’ve got the speed, there are several segments that need attention to take your game to the next level. Let’s break it down!
Segments to Improve:
- Sandbag Lunges (00:18:22) - This segment really held you back. You spent almost 10 minutes here! To make this exercise your stronghold, focus on strength and endurance. Start with weighted lunges and progress to sandbag lunges—do 3-4 sets of 10-15 reps. Incorporate a tempo pace (2 seconds down, 1 second up), and add some core stability work with planks and side planks to help keep you balanced while lunging. Don’t forget to practice transitioning into and out of lunges—smooth transitions will save you precious seconds! 🏆
- Wall Balls (00:14:02) - With almost 3 minutes slower than average, this is another area to tackle. Wall balls can be brutal! To improve, focus on explosive power and technique. Aim for 3-4 sets of 15-20 reps at a lighter weight to improve your form, then gradually increase the weight. Work on your squat depth and ensure your feet are shoulder-width apart. Also, practice your rhythm—getting into a steady cadence will make the exercise feel less taxing and more efficient. 💥
Race Strategies:
- Energy Management: Start with a moderate pace, especially in the first two runs. Aim for a slight negative split to ensure you have enough gas in the tank for those heavier segments. It’s better to finish strong than start fast and fade!
- Transition Efficiency: You spent 10:11 in the roxzone, which is 1:32 faster than average. While that’s impressive, you should still work on speeding up your transitions. Practice moving quickly between stations in your training sessions — think of it as a pit stop for a race car, every second counts!
- Breathing Control: During intense segments like the Sled Push or Wall Balls, focus on your breathing patterns. Inhale on the way down and exhale explosively as you push or throw. This will help maintain stamina and power output.
Conclusion:
Overall, Sebastian, you have a solid foundation to build on. Your running prowess is impressive, but integrating strength training will round out your performance. Hyrox is a mental game as much as it is physical, so channel your inner David Goggins: “The only thing more contagious than a good attitude is a bad one.” Keep that fire lit! 🔥
Remember, improvement takes time, and every session counts. Embrace the grind, work on those segments, and you’ll see those times drop like they're hot! Keep pushing your limits, and remember to enjoy the journey. You’re already part of the top tier — let’s get you to the next level! I’m here to support you all the way. Let’s crush it! 💪
Stay hungry, stay humble, and let’s get to work!
- The Rox-Coach
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
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