Dive into this athlete’s performance at 2019 Hannover 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 03:31. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:17 (From 47:19 to 45:02) | 64.9% |
| BBJ | 00:23 (From 06:11 to 05:48) | 10.9% |
| Farmers Carry | 00:22 (From 02:39 to 02:17) | 10.4% |
| Wall Balls | 00:18 (From 07:16 to 06:58) | 8.5% |
| Ski Erg | 00:11 (From 04:44 to 04:33) | 5.2% |
| Sled Push | 00:00 (From 02:58 to 02:58) | 0.0% |
| Sled Pull | 00:00 (From 05:01 to 05:01) | 0.0% |
| Rowing | 00:00 (From 04:55 to 04:55) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:29 to 04:29) | 0.0% |
| Gaul Stephan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:19 | 00:00 | 04:52 +00:27 | 00:00 +00:00 |
| Ski Erg | 04:44 | 05:19 | 04:33 +00:11 | 04:52 +00:27 |
| Running 2 | 05:38 | 10:03 | 05:19 +00:19 | 09:25 +00:38 |
| Sled Push | 02:58 | 15:41 | 03:09 -00:11 | 14:44 +00:57 |
| Running 3 | 06:01 | 18:39 | 05:47 +00:14 | 17:53 +00:46 |
| Sled Pull | 05:01 | 24:40 | 05:26 -00:25 | 23:40 +01:00 |
| Running 4 | 05:56 | 29:41 | 05:48 +00:08 | 29:06 +00:35 |
| Burpees Broad Jump | 06:11 | 35:37 | 06:03 +00:08 | 34:54 +00:43 |
| Running 5 | 06:04 | 41:48 | 06:00 +00:04 | 40:57 +00:51 |
| Rowing | 04:55 | 47:52 | 04:58 -00:03 | 46:57 +00:55 |
| Running 6 | 05:54 | 52:47 | 05:50 +00:04 | 51:55 +00:52 |
| Farmers Carry | 02:39 | 58:41 | 02:21 +00:18 | 57:45 +00:56 |
| Running 7 | 05:57 | 01:01:20 | 05:48 +00:09 | 01:00:06 +01:14 |
| Sandbag Lunges | 04:29 | 01:07:17 | 05:39 -01:10 | 01:05:54 +01:23 |
| Running 8 | 06:33 | 01:11:46 | 06:36 -00:03 | 01:11:33 +00:13 |
| Wall Balls | 07:16 | 01:18:19 | 07:21 -00:05 | 01:18:09 +00:10 |
| Roxzone | 07:50 | 01:33:19 | 07:49 +00:01 | 01:33:19 |
Stephan's best running lap was 00:05:19, indicating his ability to maintain a solid pace. However, there were several splits where he lost time compared to the average, including Running 1, Ski Erg, Running 2, Burpees Broad Jump, Running 3, Farmers Carry, Running 7, and the Roxzone.
- Transition Efficiency: Stephan should work on improving his transition time between segments to minimize time lost in the Roxzone. Practicing efficient transitions during training sessions can help him become more comfortable and quicker in transitioning between exercises.
- Strength and Endurance Training: Stephan should incorporate strength training exercises into his routine to improve his overall strength and endurance. Focusing on exercises such as squats, deadlifts, lunges, and kettlebell swings can help improve his performance in the strength-based segments of the race.
- Speed and Agility Training: To improve his running performance, Stephan should incorporate speed and agility training drills into his routine. Exercises such as ladder drills, cone drills, and shuttle runs can help improve his speed, agility, and overall running performance.
- Specific Exercise Recommendations: Some exercises that Stephan can include in his training routine to improve his overall performance include interval training (both on the track and on the treadmill), hill sprints, box jumps, squat jumps, deadlifts, farmer's walks, kettlebell swings, ladder drills, cone drills, and shuttle runs.
By focusing on these areas of improvement and implementing the recommended training strategies and techniques, Stephan Gaul can enhance his performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Bownik Wokciech | 2024 Manchester | 01:33:12 | |
| Daams Ferron | 2024 Rotterdam | 01:32:56 | |
| Sandig Kevin | 2023 Frankfurt | 01:33:16 | |
| Choules Kye | 2024 Birmingham | 01:33:29 | |
| Siligardi Simone | 2023 Milan | 01:33:17 | |
| Simachin Robert | 2024 Stuttgart | 01:33:45 | |
| Thomas Damestoy | 2023 Paris | 01:33:08 | |
| Goadby Joshua | 2024 Malaga | 01:33:16 | |
| Webb Chad | 2022 London | 01:33:47 | |
| Molins Luis | 2024 Amsterdam | 01:33:34 | |
| Other Results from this athlete | ||
|---|---|---|
| 2019 Hamburg Gaul Stephan | 01:50:14 | |
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Gaul Stephan
