Dive into this athlete’s performance at 2023 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.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 03:11. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 01:24 (From 07:28 to 06:04) | 44.0% |
| BBJ | 00:48 (From 07:40 to 06:52) | 25.1% |
| Rowing | 00:28 (From 05:39 to 05:11) | 14.7% |
| Farmers Carry | 00:15 (From 02:52 to 02:37) | 7.9% |
| Ski Erg | 00:12 (From 04:56 to 04:44) | 6.3% |
| Run Total | 00:04 (From 49:28 to 49:24) | 2.1% |
| Sled Push | 00:00 (From 03:14 to 03:14) | 0.0% |
| Sandbag Lunges | 00:00 (From 06:06 to 06:06) | 0.0% |
| Wall Balls | 00:00 (From 07:51 to 07:51) | 0.0% |
| Goeters Malte | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:54 | 00:00 | 05:16 -00:22 | 00:00 +00:00 |
| Ski Erg | 04:56 | 04:54 | 04:43 +00:13 | 05:16 -00:22 |
| Running 2 | 05:30 | 09:50 | 05:46 -00:16 | 09:59 -00:09 |
| Sled Push | 03:14 | 15:20 | 03:30 -00:16 | 15:45 -00:25 |
| Running 3 | 06:06 | 18:34 | 06:21 -00:15 | 19:15 -00:41 |
| Sled Pull | 07:28 | 24:40 | 06:04 +01:24 | 25:36 -00:56 |
| Running 4 | 06:00 | 32:08 | 06:20 -00:20 | 31:40 +00:28 |
| Burpees Broad Jump | 07:40 | 38:08 | 06:56 +00:44 | 38:00 +00:08 |
| Running 5 | 06:45 | 45:48 | 06:36 +00:09 | 44:56 +00:52 |
| Rowing | 05:39 | 52:33 | 05:13 +00:26 | 51:32 +01:01 |
| Running 6 | 06:12 | 58:12 | 06:24 -00:12 | 56:45 +01:27 |
| Farmers Carry | 02:52 | 01:04:24 | 02:36 +00:16 | 01:03:09 +01:15 |
| Running 7 | 06:05 | 01:07:16 | 06:24 -00:19 | 01:05:45 +01:31 |
| Sandbag Lunges | 06:06 | 01:13:21 | 06:29 -00:23 | 01:12:09 +01:12 |
| Running 8 | 07:59 | 01:19:27 | 07:36 +00:23 | 01:18:38 +00:49 |
| Wall Balls | 07:51 | 01:27:26 | 08:28 -00:37 | 01:26:14 +01:12 |
| Roxzone | 08:49 | 01:43:58 | 09:16 -00:27 | 01:43:58 |
Malte's total running time was 00:49:28, which was 01:09 slower than the average. This suggests that his running performance could be improved. However, his best running lap was 00:04:54, which was 00:07 faster than the average, indicating that he has the potential to perform well in running segments.
To improve the Run Total segment, Malte should focus on improving his overall fitness and his transition time. He can incorporate interval training, such as high-intensity interval training (HIIT), to increase his cardiovascular endurance and improve his running speed. He should also work on his transition time between exercises to minimize the time lost during the race.
For the Burpees Broad Jump segment, Malte should work on his explosive power and agility. He can incorporate exercises such as plyometric push-ups, squat jumps, and broad jumps into his training routine. By improving his explosive power, he will be able to perform the Burpees Broad Jump segment more efficiently and with less time lost.
The Sled Pull segment was another area where Malte lost time. To improve this segment, he should focus on building strength in his upper body and core. Exercises such as deadlifts, bent-over rows, and planks can help him develop the necessary strength for the Sled Pull. Additionally, practicing proper sled pulling technique and maintaining a steady pace during the segment will also contribute to improved performance.
In the Rowing segment, Malte can benefit from improving his rowing technique and increasing his overall rowing capacity. Incorporating rowing intervals into his training routine and focusing on maintaining proper form and technique will help him improve his rowing performance.
Malte also lost time in the Running 8 and Running 5 segments. To improve his running performance, he should focus on building his endurance and speed. Long-distance runs, interval training, and hill sprints can help improve his running capacity and speed.
For the Farmers Carry segment, Malte should focus on grip strength and overall strength in his upper body and core. Exercises such as farmer's walks, pull-ups, and planks can help him build the necessary strength for this segment.
To optimize his performance, Malte should consider the following strategies:
1. Develop a race strategy that includes pacing goals for each segment.
2. Practice efficient transitions between exercises to minimize time lost.
3. Focus on maintaining proper form and technique during each exercise to maximize efficiency.
4. Incorporate specific training drills and exercises mentioned above into his training routine to target areas of improvement.
5. Work on mental toughness and motivation to push through challenging segments and maintain a positive mindset throughout the race.
By implementing these strategies and targeting specific areas for improvement, Malte can enhance his overall performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Fisher Dean | 2021 Austin | 01:43:47 | |
| Udenia Abhishek | 2024 Singapore | 01:43:51 | |
| Plummer Donovan | 2024 Houston | 01:43:34 | |
| Ng Luke Wei Kun | 2024 Singapore | 01:43:33 | |
| Bloomfield Dominic | 2024 Manchester | 01:44:19 | |
| Lipkow Friedemann | 2019 Leipzig | 01:43:50 | |
| Sangha Michael | 2023 London | 01:43:56 | |
| El Harti Mehdi | 2024 Paris | 01:43:37 | |
| Harrison Josh | 2024 New York | 01:44:23 | |
| Ee Adrian | 2024 Singapore National Stadium | 01:44:00 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Hannover Goeters Malte | 01:41:23 | |
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Goeters Malte
