Dive into this athlete’s performance at 2023 Karlsruhe 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 05:51. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 04:30 (From 48:58 to 44:28) | 76.9% |
| BBJ | 00:54 (From 06:34 to 05:40) | 15.4% |
| Sled Pull | 00:27 (From 05:36 to 05:09) | 7.7% |
| Ski Erg | 00:00 (From 04:28 to 04:28) | 0.0% |
| Sled Push | 00:00 (From 02:50 to 02:50) | 0.0% |
| Rowing | 00:00 (From 04:32 to 04:32) | 0.0% |
| Farmers Carry | 00:00 (From 02:13 to 02:13) | 0.0% |
| Sandbag Lunges | 00:00 (From 05:18 to 05:18) | 0.0% |
| Wall Balls | 00:00 (From 06:36 to 06:36) | 0.0% |
| Wolff Robert | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:02 | 00:00 | 04:50 -00:48 | 00:00 +00:00 |
| Ski Erg | 04:28 | 04:02 | 04:33 -00:05 | 04:50 -00:48 |
| Running 2 | 05:53 | 08:30 | 05:19 +00:34 | 09:23 -00:53 |
| Sled Push | 02:50 | 14:23 | 03:08 -00:18 | 14:42 -00:19 |
| Running 3 | 06:35 | 17:13 | 05:46 +00:49 | 17:50 -00:37 |
| Sled Pull | 05:36 | 23:48 | 05:23 +00:13 | 23:36 +00:12 |
| Running 4 | 06:19 | 29:24 | 05:45 +00:34 | 28:59 +00:25 |
| Burpees Broad Jump | 06:34 | 35:43 | 06:00 +00:34 | 34:44 +00:59 |
| Running 5 | 06:56 | 42:17 | 05:57 +00:59 | 40:44 +01:33 |
| Rowing | 04:32 | 49:13 | 04:58 -00:26 | 46:41 +02:32 |
| Running 6 | 06:11 | 53:45 | 05:48 +00:23 | 51:39 +02:06 |
| Farmers Carry | 02:13 | 59:56 | 02:21 -00:08 | 57:27 +02:29 |
| Running 7 | 06:23 | 01:02:09 | 05:46 +00:37 | 59:48 +02:21 |
| Sandbag Lunges | 05:18 | 01:08:32 | 05:36 -00:18 | 01:05:34 +02:58 |
| Running 8 | 06:42 | 01:13:50 | 06:33 +00:09 | 01:11:10 +02:40 |
| Wall Balls | 06:36 | 01:20:32 | 07:15 -00:39 | 01:17:43 +02:49 |
| Roxzone | 05:42 | 01:32:42 | 07:44 -02:02 | 01:32:42 |
Robert's total running time of 00:48:58 is 04:54 slower than the average for his finish time. This indicates that he could benefit from improving his overall fitness and transition time in the roxzone. To address this, he should focus on enhancing his cardiorespiratory fitness through high-intensity interval training (HIIT) and endurance workouts. Incorporating exercises such as running, cycling, and rowing into his training routine will help him improve his cardiovascular endurance and reduce the time spent in the roxzone.
Segment Analysis and Improvement Strategies:
1. Running 5 (00:06:56): Robert's time in this segment is 01:00 slower than the average. To improve his performance, he should focus on increasing his running speed and endurance. Incorporating interval training, tempo runs, and hill sprints into his training routine will help him build speed and stamina. Additionally, he should work on improving his running form and efficiency to minimize energy expenditure during this segment.
2. Burpees Broad Jump (00:06:34): Robert's time in this segment is 00:54 slower than the average. To enhance his performance, he should focus on improving his burpee technique and explosiveness during the broad jump. Incorporating plyometric exercises such as box jumps, squat jumps, and burpee variations into his training routine will help him develop the necessary power and agility for this segment.
3. Running 3 (00:06:35): Robert's time in this segment is 00:47 slower than the average. To improve his running performance, he should focus on increasing his endurance and pacing during this segment. Incorporating longer distance runs at a steady pace into his training routine will help him build the necessary endurance to maintain a consistent speed throughout the race.
4. Running 2 (00:05:53): Robert's time in this segment is 00:38 slower than the average. To enhance his performance, he should focus on improving his running speed and agility. Incorporating agility drills such as ladder drills, cone drills, and shuttle runs into his training routine will help him develop the necessary footwork and speed for this segment.
5. Running 7 (00:06:23): Robert's time in this segment is 00:38 slower than the average. To improve his running performance, he should focus on maintaining a steady pace and conserving energy during this segment. Incorporating tempo runs and negative split training into his routine will help him develop the necessary pacing strategies for this segment.
Additionally, Robert should prioritize proper nutrition and hydration before, during, and after the race. Ensuring adequate fueling and hydration will help him maintain his energy levels and optimize his performance.
Overall, by incorporating targeted training strategies, improving running speed and endurance, and focusing on proper pacing and nutrition, Robert Wolff can enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Driscoll Sean | 2022 London | 01:32:26 | |
| Vlasveld Mees | 2022 Amsterdam | 01:32:46 | |
| Seehafer Henning | 2022 Wien | 01:32:29 | |
| Benoit Dries | 2024 Rotterdam | 01:32:47 | |
| Webster Stuart | 2024 Birmingham | 01:32:18 | |
| Michalak Lukasz | 2023 Warschau | 01:32:43 | |
| Walsh Anthony | 2024 Brisbane | 01:32:13 | |
| Webster James | 2022 Birmingham | 01:32:26 | |
| Whiffin Callum | 2022 Birmingham | 01:32:51 | |
| Seemann Philip | 2018 Essen | 01:32:23 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Köln Wolff Robert | 01:30:09 | |
| 2024 Frankfurt Wolff Robert, Knabe Johannes | 01:11:15 | |
| 2024 Köln Wolff Robert, Knabe Johannes | 01:10:57 | |
| 2024 Köln Wolff Robert, Pyro Veronika, Stockhausen Michael, Schäfer Ulrike | 01:09:29 | |
| 2023 Frankfurt Wolff Robert, Knabe Johannes | 01:14:21 | |
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Wolff Robert
