Raab Thomas Hyrox Result

Dive into this athlete’s performance at 2019 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.

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Performance Highlights

GER Flag Raab Thomas Man Men 35-39 #123020 01:16:31 4th in AG | Top 13.8% 19th | Top 9.6%
-01:24
37:07
Run Total
-00:10
04:38
Avg. Lap
-00:04
04:07
Best Lap
+01:31
33:51
Workout Total
+00:11
04:13
Avg. Workout
-00:02
05:38
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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 14 to 73.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 16 to 73.
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Percentile based on all the athletes who competed in Hyrox Men

Run, Baby, Run!

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!

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The chart has 1 Y axis displaying values. Data ranges from 247 to 315.
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Based on 1000 athletes with similar finish time in Hyrox Men

Station Showdown

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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 117 to 352.
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Based on 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

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.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -23 to 56.
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Based on 1000 athletes with similar finish time in Hyrox Men

Expected Finish Time

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.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4583 to 5067.
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Spread of Splits Time

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.

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Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 871.
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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 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 04:11. Check the detail of the improvement plan below.

01:21 Potential Improvement 32.3% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 60 to 840.
The chart has 1 Y axis displaying values. Data ranges from 0 to 5229.
CurrentTarget
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Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Sled Pull 01:21 (From 05:15 to 03:54) 32.3%
Wall Balls 00:51 (From 05:52 to 05:01) 20.3%
Sled Push 00:37 (From 02:52 to 02:15) 14.7%
Ski Erg 00:31 (From 04:41 to 04:10) 12.4%
Rowing 00:24 (From 04:53 to 04:29) 9.6%
Farmers Carry 00:16 (From 02:01 to 01:45) 6.4%
BBJ 00:06 (From 04:08 to 04:02) 2.4%
Sandbag Lunges 00:05 (From 04:09 to 04:04) 2.0%
Run Total 00:00 (From 37:07 to 37:07) 0.0%

Splits Time

Raab Thomas Perfect Race
Splits Total Average Total
Running 1 04:07 00:00 04:15 -00:08 00:00 +00:00
Ski Erg 04:41 04:07 04:18 +00:23 04:15 -00:08
Running 2 04:16 08:48 04:32 -00:16 08:33 +00:15
Sled Push 02:52 13:04 02:36 +00:16 13:05 -00:01
Running 3 04:39 15:56 04:53 -00:14 15:41 +00:15
Sled Pull 05:15 20:35 04:20 +00:55 20:34 +00:01
Running 4 04:45 25:50 04:52 -00:07 24:54 +00:56
Burpees Broad Jump 04:08 30:35 04:31 -00:23 29:46 +00:49
Running 5 04:58 34:43 04:59 -00:01 34:17 +00:26
Rowing 04:53 39:41 04:36 +00:17 39:16 +00:25
Running 6 04:48 44:34 04:53 -00:05 43:52 +00:42
Farmers Carry 02:01 49:22 01:57 +00:04 48:45 +00:37
Running 7 04:44 51:23 04:52 -00:08 50:42 +00:41
Sandbag Lunges 04:09 56:07 04:26 -00:17 55:34 +00:33
Running 8 04:53 01:00:16 05:15 -00:22 01:00:00 +00:16
Wall Balls 05:52 01:05:09 05:36 +00:16 01:05:15 -00:06
Roxzone 05:38 01:16:31 05:40 -00:02 01:16:31
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Thomas Raab had a strong performance in the 2019 Frankfurt Hyrox race, finishing with an overall rank of 19 out of 330 athletes, placing him in the top 5% overall. In his age group (35-39), he achieved a rank of 4 out of 51 athletes, placing him in the top 7%. His overall time of 01:16:31 was impressive, and he completed the race with a total running time of 00:37:07, which was 24 seconds faster than the average. His best running lap time was 00:04:07.

Based on the splits analysis, Thomas performed well in several segments, including Running 2, Sled Push, Running 3, Running 4, Burpees Broad Jump, Running 5, Running 6, Running 7, and Sandbag Lunges, where he was faster than the average time. However, there were also segments where he lost time compared to the average, including Ski Erg, Sled Pull, Rowing, Wall Balls, and Roxzone.

Segments to Improve


1. Sled Pull:
Thomas lost 41 seconds compared to the average time in this segment. To improve his performance, he should focus on building strength in his upper body and core. Incorporating exercises such as pull-ups, rows, and planks into his training routine will help him develop the necessary strength for the sled pull. Additionally, practicing proper technique and body positioning during the sled pull will also contribute to improved performance.

2. Ski Erg:
Thomas was 27 seconds slower than the average time in this segment. To enhance his performance, he should work on his cardiovascular endurance and upper body strength. Incorporating exercises such as rowing, cycling, or swimming into his training routine will help improve his cardiovascular fitness. Additionally, focusing on exercises that target the muscles used in the ski erg, such as rows and shoulder presses, will help him build the necessary strength for this segment.

3. Rowing:
Thomas was 22 seconds slower than the average time in this segment. To improve his rowing performance, he should focus on building both cardiovascular endurance and upper body strength. Incorporating exercises such as rowing intervals, kettlebell swings, and push-ups into his training routine will help him improve his rowing capabilities. Additionally, practicing proper rowing technique and maintaining a consistent stroke rate will contribute to better performance.

4. Wall Balls:
Thomas was 12 seconds slower than the average time in this segment. To enhance his performance in wall balls, he should focus on building leg and core strength, as well as improving his overall endurance. Exercises such as squats, lunges, and planks will help him develop the necessary strength for wall balls. Additionally, practicing proper technique, including a full squat and explosive hip extension, will contribute to improved performance.

5. Roxzone:
Thomas spent 11 seconds more than the average time in the roxzone. To improve his performance in this segment, he should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) and circuit training into his routine will help improve his overall fitness and efficiency during transitions. Additionally, practicing quick and efficient transitions during training sessions will contribute to improved performance in the roxzone.

Strategies


To optimize his performance during the race, Thomas can implement the following strategies:
1. Pacing:
It is essential for Thomas to maintain a consistent and sustainable pace throughout the race. Going out too fast can lead to fatigue and decreased performance later on. By pacing himself appropriately, he can ensure that he maintains energy and strength for each segment.

2. Strategy for Strength-based Segments:
Thomas should capitalize on his strength in segments such as Sled Push, Running 3, Running 4, Running 6, Running 7, and Sandbag Lunges. He should aim to push harder during these segments to gain an advantage over his competitors.

3. Strategy for Endurance-based Segments:
Thomas should focus on maintaining a steady pace and conserving energy during endurance-based segments such as Running 1, Running 2, Running 5, and Running 8. By pacing himself and avoiding excessive fatigue, he can ensure consistent performance throughout the race.

4. Transitions:
Thomas should practice quick and efficient transitions between segments to minimize time spent in the roxzone. By being organized and prepared, he can save valuable seconds and maintain momentum throughout the race.

By implementing these race strategies and incorporating the suggested training strategies and techniques, Thomas can further enhance his performance in future Hyrox races.

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.

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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 11 to 79.
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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 11 to 79.
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Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Heemskerk Mark 2024 Amsterdam 01:16:59
Rasmussen Markus 2024 Stockholm 01:16:34
Woudt Jaimy 2023 Rotterdam 01:16:45
Cuadrado cordero Ismael 2022 Frankfurt 01:16:42
Hinz Christoph 2022 Frankfurt 01:16:35
OShea Callum 2024 Brisbane 01:16:13
Vestin Kim 2023 Stockholm 01:16:59
Davis James 2024 Dublin 01:16:30
Gillmann Tim 2024 Berlin 01:16:47
Murphy Killian 2023 Birmingham 01:16:46
Other Results from this athlete
2022 Frankfurt Raab Thomas 01:20:18
WorldChampionship - Leipzig Raab Thomas 01:25:38
2022 Frankfurt Raab Thomas 01:13:13
2024 Frankfurt Raab Thomas 01:22:26

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