Kesternich Rolf Hyrox Result

Dive into this athlete’s performance at 2022 Frankfurt 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 40-44 #124016 01:42:53 48th in AG | Top 81.4% 306th | Top 87.4%
+01:06
51:17
Run Total
+00:09
06:24
Avg. Lap
-00:31
04:42
Best Lap
-03:21
40:26
Workout Total
-00:25
05:03
Avg. Workout
+02:12
11:13
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 Kesternich Rolf'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 Kesternich Rolf'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 Kesternich Rolf'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 Kesternich Rolf'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 03:55. Check the detail of the improvement plan below.

02:27 Potential Improvement 62.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:27 51:17 to 48:50 62.6%
Sandbag Lunges 01:04 07:17 to 06:13 27.2%
Burpees Broad Jump 00:24 07:06 to 06:42 10.2%
Ski Erg 00:00 04:18 to 04:18 0.0%
Sled Push 00:00 03:05 to 03:05 0.0%
Sled Pull 00:00 04:03 to 04:03 0.0%
Rowing 00:00 04:43 to 04:43 0.0%
Farmers Carry 00:00 02:17 to 02:17 0.0%
Wall Balls 00:00 07:37 to 07:37 0.0%

Splits Time

Kesternich Rolf Perfect Race
Splits Total Average Total
Running 1 04:42 00:00 05:12 -00:30 00:00 +00:00
Ski Erg 04:18 04:42 04:42 -00:24 05:12 -00:30
Running 2 05:22 09:00 05:43 -00:21 09:54 -00:54
Sled Push 03:05 14:22 03:31 -00:26 15:37 -01:15
Running 3 06:03 17:27 06:16 -00:13 19:08 -01:41
Sled Pull 04:03 23:30 06:06 -02:03 25:24 -01:54
Running 4 06:25 27:33 06:16 +00:09 31:30 -03:57
Burpees Broad Jump 07:06 33:58 06:55 +00:11 37:46 -03:48
Running 5 06:52 41:04 06:32 +00:20 44:41 -03:37
Rowing 04:43 47:56 05:12 -00:29 51:13 -03:17
Running 6 05:59 52:39 06:21 -00:22 56:25 -03:46
Farmers Carry 02:17 58:38 02:36 -00:19 01:02:46 -04:08
Running 7 06:23 01:00:55 06:19 +00:04 01:05:22 -04:27
Sandbag Lunges 07:17 01:07:18 06:25 +00:52 01:11:41 -04:23
Running 8 09:33 01:14:35 07:26 +02:07 01:18:06 -03:31
Wall Balls 07:37 01:24:08 08:20 -00:43 01:25:32 -01:24
Roxzone 11:13 01:42:53 09:01 +02:12 01:42:53
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Rolf Kesternich performed well in the Hyrox race, finishing with an overall rank of 306 out of 469 athletes, placing him in the top 65% of participants. In his age group (40-44), he ranked 48 out of 76 athletes, placing him in the top 63%. His overall time was 01:42:53, with a total running time of 00:51:17, which was 02:33 slower than the average.

Rolf's best running lap was 00:04:42, indicating that he has good speed and endurance. His splits analysis shows that he performed faster than the average in several segments, including Running 1, Ski Erg, Running 2, Sled Push, Running 3, Sled Pull, Running 6, Farmers Carry, Rowing, and Wall Balls. This suggests that Rolf has a balanced profile with strength and running abilities.

Segments to Improve


Based on the splits analysis, there are several segments where Rolf lost time compared to the average. These segments include Run Total, Roxzone, Running 8, Sandbag Lunges, Burpees Broad Jump, and Running 5. To improve his performance in these areas, Rolf should focus on specific training strategies and techniques.

1. Run Total:
Rolf's total running time was 00:51:17, which was 02:33 slower than the average. To improve this segment, Rolf should prioritize his running training. He can incorporate interval training, hill sprints, and tempo runs to increase his speed and endurance. Additionally, strength training exercises such as lunges, squats, and deadlifts can help improve his running performance by strengthening his lower body muscles.

2. Roxzone:
Rolf's Roxzone time was 00:11:13, which was 02:06 slower than the average. This indicates that he may have rested more or took more time during transitions. To improve this segment, Rolf should focus on improving his overall fitness and reducing his transition time. He can incorporate circuit training workouts that combine cardio and strength exercises to improve his overall fitness and enhance his transition speed.

3. Running 8 (00:
09:33): Rolf's time in this segment was 02:01 slower than the average. To improve his performance in this segment, Rolf should focus on endurance training. Long-distance runs, tempo runs, and hill repeats can help him build endurance and improve his speed in longer running segments.

4. Sandbag Lunges:
Rolf's time in this segment was 00:07:17, which was 00:56 slower than the average. To improve this segment, Rolf should focus on strengthening his lower body muscles. Exercises such as lunges, squats, and step-ups can help improve his leg strength and stability during the lunges.

5. Burpees Broad Jump:
Rolf's time in this segment was 00:07:06, which was 00:37 slower than the average. To improve this segment, Rolf should focus on improving his explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and burpees can help improve his power and agility, allowing him to perform the burpees and broad jumps more efficiently.

6. Running 5:
Rolf's time in this segment was 00:06:52, which was 00:20 slower than the average. To improve his running performance in this segment, Rolf should focus on speed training. Interval training, hill sprints, and tempo runs can help improve his speed and efficiency in shorter running segments.

Strategies


To improve his overall race performance, Rolf should consider the following strategies:

1. Pacing:
Rolf should focus on maintaining a consistent pace throughout the race. It is important to avoid starting too fast and burning out early. He should aim to have a steady pace that allows him to maintain a strong effort throughout the entire race.

2. Transitions:
Rolf should work on improving his transition speed to minimize the time spent in the Roxzone. Practicing quick and efficient transitions during training sessions can help him save valuable time during the race.

3. Strength Training:
Rolf should continue to incorporate strength training exercises into his training routine. This will help him improve his overall strength and power, which will benefit him in the strength-focused segments of the race.

4. Endurance Training:
To improve his running performance, Rolf should focus on incorporating endurance training into his routine. Long-distance runs, tempo runs, and hill repeats can help him build his endurance and improve his performance in longer running segments.

5. Mental Preparation:
Rolf should work on mental preparation techniques to stay focused and motivated during the race. Visualization exercises and positive self-talk can help him maintain a strong mindset and push through challenging segments.

Overall, Rolf has shown strong performance in several segments of the race, indicating a balanced profile with both running and strength abilities. By focusing on the identified areas of improvement and implementing the suggested training strategies, Rolf can enhance his performance and continue to excel in future races.

Similar Athletes
May Hamish 2024 Melbourne 01:43:04
Evans Aled 2024 Manchester 01:42:55
Schmalbrock Jonas 2024 Frankfurt 01:43:22
Chang Yuwei 2023 Hong Kong 01:42:25
Maroni Massimo 2023 Milan 01:42:50
Reyes Rogelio 2024 Mexico City 01:42:53
Davis Tyree 2023 Dallas 01:43:11
Repussard Arnaud 2022 Amsterdam 01:42:47
Jeffrey Paul 2022 Birmingham 01:42:51
Allison Charles 2023 Dallas 01:42:31

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