Welzel Knut Hyrox Result

Dive into this athlete’s performance at 2024 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 60-64 #114035 01:23:52 🥉 in AG | Top 14.3% 711th | Top 48.1%
-03:18
38:37
Run Total
-00:24
04:50
Avg. Lap
+00:13
04:42
Best Lap
+03:18
38:40
Workout Total
+00:25
04:50
Avg. Workout
+00:02
06:40
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 Welzel Knut'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 Welzel Knut'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 Welzel Knut'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 Welzel Knut'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 05:03. Check the detail of the improvement plan below.

01:18 Potential Improvement 25.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:18 06:08 to 04:50 25.7%
Sled Pull 01:01 05:32 to 04:31 20.1%
Sandbag Lunges 00:56 05:38 to 04:42 18.5%
Ski Erg 00:37 04:58 to 04:21 12.2%
Sled Push 00:30 03:08 to 02:38 9.9%
Rowing 00:23 05:05 to 04:42 7.6%
Farmers Carry 00:12 02:12 to 02:00 4.0%
Wall Balls 00:06 05:59 to 05:53 2.0%
Run Total 00:00 38:37 to 38:37 0.0%

Splits Time

Welzel Knut Perfect Race
Splits Total Average Total
Running 1 04:10 00:00 04:33 -00:23 00:00 +00:00
Ski Erg 04:58 04:10 04:24 +00:34 04:33 -00:23
Running 2 04:42 09:08 04:53 -00:11 08:57 +00:11
Sled Push 03:08 13:50 02:52 +00:16 13:50 +00:00
Running 3 04:48 16:58 05:18 -00:30 16:42 +00:16
Sled Pull 05:32 21:46 04:49 +00:43 22:00 -00:14
Running 4 04:52 27:18 05:16 -00:24 26:49 +00:29
Burpees Broad Jump 06:08 32:10 05:08 +01:00 32:05 +00:05
Running 5 04:52 38:18 05:26 -00:34 37:13 +01:05
Rowing 05:05 43:10 04:46 +00:19 42:39 +00:31
Running 6 04:54 48:15 05:18 -00:24 47:25 +00:50
Farmers Carry 02:12 53:09 02:09 +00:03 52:43 +00:26
Running 7 05:01 55:21 05:17 -00:16 54:52 +00:29
Sandbag Lunges 05:38 01:00:22 04:58 +00:40 01:00:09 +00:13
Running 8 05:22 01:06:00 05:51 -00:29 01:05:07 +00:53
Wall Balls 05:59 01:11:22 06:16 -00:17 01:10:58 +00:24
Roxzone 06:40 01:23:52 06:38 +00:02 01:23:52
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Knut, first off, a massive shout-out for your performance at the 2024 Frankfurt Hyrox! Finishing in the top 48% overall and clinching 3rd in your age group is no small feat. Your overall time of 01:23:52 is commendable, especially considering your total running time of 00:38:37, which is an impressive 03:18 faster than average. This indicates that you have a strong runner profile, which is a great asset in a Hyrox event. However, it seems you started off with a bit too much enthusiasm—your first running split was faster than average, landing in the 33rd percentile. While that can feel exhilarating, it can also lead to fatigue later on. You’ve got the legs; now let’s sharpen that strategy for a more balanced approach across all segments!

Segments to Improve:

Now, let’s dive into the segments that could use some TLC. It’s time to turn these weaknesses into strengths with some targeted training!

  • Burpees Broad Jump (00:06:08 – 01:00 slower than average): This is your biggest time sink. Focus on explosive power and endurance. Incorporate the following:
    • Burpee Box Jumps: Add a box or platform to your burpees. This will help with explosiveness and transition efficiency.
    • HIIT Circuits: Combine burpees with other explosive movements (e.g., tuck jumps, squat jumps) in a circuit format to improve stamina and speed.
    • Form Correction: Ensure your form is solid. Bend your knees when landing and use your arms for momentum.
  • Sled Pull (00:05:32 – 00:43 slower than average): This is a strength segment where you can gain serious ground. To improve:
    • Weighted Pulls: Practice with a sled or resistance bands. Start with lighter weights and focus on form before increasing load.
    • Core Strengthening: Incorporate planks and rotational exercises to enhance your core strength, which is vital for this segment.
    • Distance Pulls: Set up a course with markers and do timed pulls. This will simulate race conditions and improve your efficiency.
  • Sandbag Lunges (00:05:38 – 00:40 slower than average): This segment can be a beast, but we’ll tame it! Train by:
    • Weighted Lunges: Use a sandbag or heavier weight to build strength and endurance in your legs.
    • Single-leg Stability Work: Incorporate single-leg deadlifts and Bulgarian split squats to enhance stability and unilateral strength.
    • Speed Drills: Include short-distance lunges in sprints to mimic race conditions while building speed.
  • Ski Erg (00:04:58 – 00:34 slower than average): This segment can be a game-changer. Focus on:
    • Pacing Techniques: Work on maintaining a steady rhythm. Use intervals to increase endurance and power output.
    • Upper Body Conditioning: Incorporate pull-ups, rows, and push-ups to build the muscular endurance needed for this segment.
  • Sled Push (00:03:08 – 00:16 slower than average): A power segment that you can definitely improve on. Try:
    • Progressive Overload: Gradually increase the weight on the sled to build your strength and speed.
    • Short Bursts: Practice short, intense pushes to simulate race effort.
  • Rowing (00:05:05 – 00:19 slower than average): While you’re strong on the run, let’s sharpen that rowing technique:
    • Interval Training: Incorporate 1-minute sprints followed by 1-minute rests on the rower to build power and endurance.
    • Form Focus: Ensure you’re using your legs and core effectively. A good form will help prevent fatigue.
Race Strategies:

Now, let’s talk about race strategies to maximize your performance:

  • Pacing: Start at a steady pace in the first two running segments. Don’t blow your load early. Remember, it’s a marathon, not a sprint—unless you’re sprinting to the finish line for that medal! 🏆
  • Transition Time: Work on your roxzone transitions. Set mini-goals for each segment to minimize downtime. Think of it like a relay race; every second counts!
  • Mindset: Embrace the discomfort. As David Goggins says, “You’re not gonna die. You’re just gonna be uncomfortable.” Use that discomfort to fuel your determination!
Conclusion:

Knut, you’ve shown incredible potential with your running prowess, but let’s tighten those screws in strength segments. With focused training and a strategic approach, you’ll be smashing those PBs in no time! Remember, every rep, every set, and every transition counts. Stay committed, and keep pushing your limits. After all, in the world of Hyrox, it's not just about finishing—it's about finishing strong! 💪💥

Now go out there and show that course who’s boss! The road ahead is yours to conquer!

Keep grinding,

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
Similar Athletes
Haring Stefan 2019 Wien 01:23:29
North Darren 2024 Manchester 01:24:07
Muñoz Gómez Ivan 2024 Malaga 01:23:42
Phillips Reece 2024 Birmingham 01:23:40
Patient Adam 2023 Birmingham 01:23:27
Röderer Johannes 2019 Nürnberg 01:23:24
Morgan Phil 2024 Dubai 01:23:22
Murphy Anthony 2022 Dallas 01:23:51
Hammond Sean Michael 2021 Birmingham 01:23:39
Keppler Jakob 2020 Karlsruhe 01:24:15

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 World Championships Manchester 01:20:11
2024 World Championships Nice 01:22:59
2019 Frankfurt 01:26:12
2021 Berlin 01:26:11
2022 Berlin 01:23:20
2019 Hannover 01:25:59
2020 Hannover 01:25:49
2022 Bremen 01:22:19
2019 Hamburg 01:25:30
2021 Hamburg 01:27:25
2023 Hamburg 01:25:38
2018 Hamburg 01:28:33
World Championships 01:36:35
2023 Hannover 01:21:36
2022 Hamburg 01:22:54
2023 Hamburg 01:20:47
2022 Las Vegas 01:54:03
2023 Frankfurt 01:22:26
2024 Hamburg 01:21:52
2024 Berlin 01:23:55

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