Dive into this athlete’s performance at 2023 Amsterdam 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 Sander Stefan'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 Sander Stefan'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 Sander Stefan'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 Sander Stefan'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 04:11. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:30 | 45:59 to 42:29 | 83.7% |
| Rowing | 00:12 | 04:59 to 04:47 | 4.8% |
| Ski Erg | 00:09 | 04:34 to 04:25 | 3.6% |
| Sled Push | 00:09 | 02:57 to 02:48 | 3.6% |
| Burpees Broad Jump | 00:07 | 05:19 to 05:12 | 2.8% |
| Wall Balls | 00:03 | 06:20 to 06:17 | 1.2% |
| Farmers Carry | 00:01 | 02:07 to 02:06 | 0.4% |
| Sled Pull | 00:00 | 04:46 to 04:46 | 0.0% |
| Sandbag Lunges | 00:00 | 04:12 to 04:12 | 0.0% |
| Sander Stefan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:40 | 00:00 | 04:41 -01:01 | 00:00 +00:00 |
| Ski Erg | 04:34 | 03:40 | 04:29 +00:05 | 04:41 -01:01 |
| Running 2 | 05:30 | 08:14 | 05:03 +00:27 | 09:10 -00:56 |
| Sled Push | 02:57 | 13:44 | 02:59 -00:02 | 14:13 -00:29 |
| Running 3 | 05:41 | 16:41 | 05:30 +00:11 | 17:12 -00:31 |
| Sled Pull | 04:46 | 22:22 | 05:03 -00:17 | 22:42 -00:20 |
| Running 4 | 05:51 | 27:08 | 05:29 +00:22 | 27:45 -00:37 |
| Burpees Broad Jump | 05:19 | 32:59 | 05:31 -00:12 | 33:14 -00:15 |
| Running 5 | 05:57 | 38:18 | 05:41 +00:16 | 38:45 -00:27 |
| Rowing | 04:59 | 44:15 | 04:52 +00:07 | 44:26 -00:11 |
| Running 6 | 05:59 | 49:14 | 05:31 +00:28 | 49:18 -00:04 |
| Farmers Carry | 02:07 | 55:13 | 02:13 -00:06 | 54:49 +00:24 |
| Running 7 | 06:06 | 57:20 | 05:30 +00:36 | 57:02 +00:18 |
| Sandbag Lunges | 04:12 | 01:03:26 | 05:16 -01:04 | 01:02:32 +00:54 |
| Running 8 | 07:18 | 01:07:38 | 06:09 +01:09 | 01:07:48 -00:10 |
| Wall Balls | 06:20 | 01:14:56 | 06:45 -00:25 | 01:13:57 +00:59 |
| Roxzone | 06:36 | 01:27:44 | 07:02 -00:26 | 01:27:44 |
Based on the splits analysis, Stefan's total running time of 00:45:59 was 04:07 slower than the average for his finish time. This indicates that he may need to focus on improving his overall fitness and transition time in order to reduce the time spent in the roxzone.
Segment to Improve:
The segments where Stefan lost the most time were the Running Total, Running 8, Running 7, Running 2, Running 6, Running 4, Running 5, Rowing, and Running 3. These segments are key areas for improvement in order to enhance his overall race performance.
To improve the Running Total segment and the specific running segments where time was lost, Stefan should focus on both his overall fitness and running technique. Here are some specific training strategies and techniques he can implement:
1. Interval Training: Incorporate interval training into his running routine, alternating between high-intensity sprints and recovery periods. This will help improve his speed and endurance.
2. Hill Training: Include hill sprints and hill repeats in his training sessions. This will build leg strength and improve running power.
3. Tempo Runs: Perform tempo runs at a comfortably hard pace to increase lactate threshold and improve overall running speed.
4. Running Form: Work on running form and efficiency, focusing on maintaining an upright posture, quick turnover, and proper arm swing. This can be achieved through drills such as high knees, butt kicks, and strides.
5. Strength Training: Incorporate strength training exercises that target the lower body, such as squats, lunges, and plyometric exercises. This will improve leg strength and power, which is crucial for running performance.
In conclusion, Stefan Sander has shown a strong performance in the HYROX race, but there are areas where he can make improvements. By focusing on his overall fitness, running technique, and implementing specific training strategies, he can enhance his performance and reduce time lost in key segments. Implementing race strategies such as pacing, efficient transitions, mental preparation, and proper hydration and nutrition will also contribute to improved performance. With dedication and targeted training, Stefan can continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Andersen William | 2024 Singapore National Stadium | 01:27:49 | |
| Serrano Marco Octavio | 2023 Valencia | 01:27:43 | |
| Alm Patrik | 2024 Copenhagen | 01:27:52 | |
| Cox Thomas | 2024 Birmingham | 01:28:03 | |
| Whyte Owen | 2024 Stockholm | 01:27:49 | |
| Southey Darren | 2023 London | 01:27:51 | |
| Snelling Thomas | 2024 London | 01:27:28 | |
| Almousa Hassan | 2023 London | 01:27:45 | |
| Holden Chris | 2023 London | 01:27:28 | |
| Spatafora Maurizio | 2023 Milan | 01:28:14 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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