Dive into this athlete’s performance at 2024 Hamburg 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
79 similar athletes.
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 79 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 79 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Ahlers Lars'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 Ahlers Lars'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 79 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 Ahlers Lars'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 Ahlers Lars'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
21:53.
Check the detail of the improvement plan below.
Based on 79 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Lars Ahlers' performance in the 2024 Hamburg HYROX event demonstrated a significant strength in the strength exercises and a need for improvement in his running. His total running time of 01:21:25 was 11:32 slower than average, indicating that he would benefit from additional running training. His fastest running lap was 00:06:09, which shows potential for speed that could be further developed with targeted training. Comparatively, his performance in strength exercises such as the Ski Erg, Sled Push, and Sled Pull were faster than average, demonstrating his aptitude in these areas. Regarding pacing, Lars started the race slower in Running 1 compared to the average, but he managed to speed up significantly in Running 2. However, he continued to lose time in the subsequent running segments, indicating a possible issue with maintaining a consistent pace.
Segments to Improve:
The segments with the most potential for improvement for Lars are the total running time, roxzone, burpees broad jump, sandbag lunges, and wall balls. The following strategies and exercises aim to address these areas:
Total Running Time: To improve his overall running time, Lars could incorporate more long-distance running into his training, focusing on maintaining a consistent pace throughout the run. Interval training, alternating between high-intensity and low-intensity periods, can also be beneficial for improving stamina and speed. Specific drills such as hill sprints can help build leg strength, while tempo runs at a comfortably hard pace can enhance his lactate threshold, enabling him to run faster for longer periods.
Roxzone: Improving time in the Roxzone requires refining transition speed and overall fitness. Lars could work on his transition speed through drills that mimic the switch from one exercise to the next. Circuit training, which involves cycling through various exercises with minimal rest, could help improve his overall fitness and transition speed.
Burpees Broad Jump, Sandbag Lunges, and Wall Balls: These exercises require a combination of strength and agility. To improve in these areas, Lars could incorporate more plyometric exercises into his training, such as box jumps and squat jumps. Strength training, particularly focusing on leg and core strength, would also be beneficial. Functional exercises like kettlebell swings and deadlifts can help build the necessary strength for these exercises.
Race Strategies:
For better race performance, Lars should focus on maintaining a consistent pace throughout the race, especially in the running segments. Starting off too fast can lead to early exhaustion and slower times in later segments. He could also benefit from a more strategic approach to transitions, aiming to minimize rest time between exercises while ensuring adequate recovery. Lastly, considering his strength in the strength exercises, Lars could aim to maximize his performance in these areas to compensate for slower running times. By focusing on these strategies, Lars can improve his overall rank and performance in future HYROX events.