Kowalczyk Florian Hyrox Result

Dive into this athlete’s performance at 2020 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 609 similar athletes.

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Performance Highlights

GER Flag Kowalczyk Florian Man Men 30-34 #164036 01:20:14 11th in AG | Top 42.3% 29th | Top 32.6%
-00:05
38:28
Run Total
-00:01
04:48
Avg. Lap
+00:14
04:20
Best Lap
+00:39
36:42
Workout Total
+00:05
04:35
Avg. Workout
-00:32
05:07
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 27 to 76.
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The chart has 1 Y axis displaying values. Data ranges from 27 to 76.
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Percentile based on all the athletes who competed in Hyrox Pro 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 244 to 358.
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Based on 609 athletes with similar finish time in Hyrox Pro 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 Y axis displaying values. Data ranges from 130 to 456.
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Based on 609 athletes with similar finish time in Hyrox Pro 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 -38 to 111.
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Based on 609 athletes with similar finish time in Hyrox Pro 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 4781 to 5140.
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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 82 to 836.
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Percentile based on all the athletes who competed in Hyrox Pro 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 04:24. Check the detail of the improvement plan below.

02:03 Potential Improvement 46.6% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 60 to 840.
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Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Focus During Training
Sled Pull 02:03 (From 07:36 to 05:33) 46.6%
Run Total 01:07 (From 38:28 to 37:21) 25.4%
Farmers Carry 00:27 (From 02:29 to 02:02) 10.2%
Wall Balls 00:25 (From 06:30 to 06:05) 9.5%
Ski Erg 00:11 (From 04:18 to 04:07) 4.2%
Rowing 00:09 (From 04:35 to 04:26) 3.4%
Sled Push 00:02 (From 03:21 to 03:19) 0.8%
BBJ 00:00 (From 03:34 to 03:34) 0.0%
Sandbag Lunges 00:00 (From 04:19 to 04:19) 0.0%

Splits Time

Kowalczyk Florian Perfect Race
Splits Total Average Total
Running 1 04:20 00:00 04:04 +00:16 00:00 +00:00
Ski Erg 04:18 04:20 04:10 +00:08 04:04 +00:16
Running 2 04:42 08:38 04:26 +00:16 08:14 +00:24
Sled Push 03:21 13:20 03:38 -00:17 12:40 +00:40
Running 3 04:45 16:41 04:54 -00:09 16:18 +00:23
Sled Pull 07:36 21:26 05:59 +01:37 21:12 +00:14
Running 4 04:43 29:02 04:53 -00:10 27:11 +01:51
Burpees Broad Jump 03:34 33:45 04:12 -00:38 32:04 +01:41
Running 5 04:37 37:19 04:58 -00:21 36:16 +01:03
Rowing 04:35 41:56 04:29 +00:06 41:14 +00:42
Running 6 04:39 46:31 04:52 -00:13 45:43 +00:48
Farmers Carry 02:29 51:10 02:10 +00:19 50:35 +00:35
Running 7 04:46 53:39 04:58 -00:12 52:45 +00:54
Sandbag Lunges 04:19 58:25 04:56 -00:37 57:43 +00:42
Running 8 05:58 01:02:44 05:27 +00:31 01:02:39 +00:05
Wall Balls 06:30 01:08:42 06:29 +00:01 01:08:06 +00:36
Roxzone 05:07 01:20:14 05:39 -00:32 01:20:14
Based on 609 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Florian Kowalczyk performed well in the HYROX race in Karlsruhe, ranking 29th overall out of 117 athletes and 11th in his age group (30-34). He finished the race with a total time of 01:20:14, which is commendable. His total running time of 00:38:28 was 32 seconds faster than the average time for his finish, indicating good running performance.

Segments to Improve


1. Sled Pull:
Florian's time of 00:07:36 was 2 minutes and 44 seconds slower than the average time. To improve in this segment, he should focus on building strength and power in his upper body and grip. Specific exercises to incorporate into his training routine include weighted pull-ups, bent-over rows, and farmer's carries. Additionally, he should work on his technique for the sled pull, ensuring he maintains a strong and efficient pulling motion.

2. Wall Balls:
Florian's time of 00:06:30 was 32 seconds slower than the average time. To improve in this segment, he should focus on both strength and technique. Incorporating exercises such as squats, lunges, and medicine ball throws into his training routine will help improve his lower body and core strength, which are crucial for wall balls. He should also work on his form, ensuring he maintains proper depth in his squats and uses his legs and core to generate power for the wall ball throws.

3. Farmers Carry:
Florian's time of 00:02:29 was 23 seconds slower than the average time. To improve in this segment, he should focus on building strength and endurance in his grip and upper body. Exercises such as farmer's carries, deadlifts, and pull-ups will help improve his grip strength. He should also incorporate cardio exercises such as rowing or running with weights to improve his endurance during the farmers carry.

4. Sled Push:
Florian's time of 00:03:21 was 16 seconds slower than the average time. To improve in this segment, he should focus on improving his overall fitness and his transition time. Incorporating interval training, sprints, and plyometric exercises into his training routine will help improve his overall fitness. Additionally, he should practice quick and efficient transitions between exercises to minimize time spent in the roxzone.

5. Running 8 (Wall Balls to Sandbag Lunges):
Florian's time of 00:05:58 was 15 seconds slower than the average time. To improve in this segment, he should focus on improving his running endurance and leg strength. Incorporating long-distance runs, interval training, and exercises such as lunges and squats into his training routine will help improve his running performance.

6. Best Lap:
Florian's time of 00:04:20 was 5 seconds slower than the average time. Although this was his best lap, there is still room for improvement. He should focus on improving his overall fitness and running endurance to further enhance his best lap performance.

Strategies


- Florian should focus on pacing himself properly throughout the race. It is important to avoid starting too fast and burning out early. He should aim for a consistent and sustainable pace to ensure he maintains energy and performance throughout the race.
- Florian should also pay attention to his transitions between exercises. Minimizing the time spent in the roxzone can significantly impact his overall race time. Practicing quick and efficient transitions during training will help him improve in this aspect.
- During the race, Florian should prioritize maintaining good form and technique in each exercise. This will help him perform efficiently and avoid unnecessary energy expenditure.
- Lastly, Florian should focus on mental preparation and maintaining a positive mindset throughout the race. Mental resilience and focus can greatly impact performance, especially during challenging segments.

Overall, Florian Kowalczyk showed strong performance in the HYROX race in Karlsruhe. By focusing on improving specific segments such as the sled pull, wall balls, farmers carry, sled push, running 8, and his best lap, he can further enhance his performance. Incorporating the suggested training strategies, exercises, and drills tailored to each segment will help him address his weaknesses and become an even stronger athlete.

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 1 to 76.
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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 1 to 76.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Pro Men
Similar Athletes
Patten Robert 2022 Chicago 01:20:37
Whitehead Shannon 2024 Taipeh 01:20:29
Hirschberg Simon 2023 World Championships Manchester 01:19:48
Blank Krzysztof 2024 Katowice 01:20:01
Wallón Joakim 2023 Stockholm 01:20:15
Adamson Tyler 2023 Melbourne 01:20:23
Molina escudero Enrique 2024 Malaga 01:19:57
Pfeiler André 2022 Essen 01:20:34
Weber Felix 2022 Leipzig 01:20:25
Markham-jones Bryn 2024 Nice 01:20:28
Other Results from this athlete
2019 Oberhausen Kowalczyk Florian 01:20:45
2019 Karlsruhe Kowalczyk Florian 01:19:13
2018 Hamburg Kowalczyk Florian 01:27:41
2022 Las Vegas Kowalczyk Florian 01:20:12
2022 Maastricht Kowalczyk Florian 01:16:36
2022 Bremen Kowalczyk Florian 01:16:46
2021 Madrid Kowalczyk Florian 01:14:53
2021 Hamburg Kowalczyk Florian 01:20:19
2021 Leipzig Kowalczyk Florian 01:14:15
2023 Stockholm Kowalczyk Florian 01:21:38
2023 Köln Kowalczyk Florian 01:13:07
2023 Maastricht Kowalczyk Florian 01:13:43
2022 Hamburg Kowalczyk Florian 01:11:05
2023 Stockholm Kowalczyk Florian 01:09:18
2023 Chicago Kowalczyk Florian 01:11:52
2024 Vienna Kowalczyk Florian 01:22:46
2024 Copenhagen Kowalczyk Florian 01:07:54
2024 Malaga Kowalczyk Florian 01:07:54
2024 Frankfurt Kowalczyk Florian, Ehresmann Björn 01:01:54
2024 Hamburg Kowalczyk Florian, Thomsen Janne 58:13
2024 Hamburg Kowalczyk Florian, Dachtler Steffen 59:02
2024 Nice Kowalczyk Florian, Ehresmann Björn 01:04:55
2024 Köln Kowalczyk Florian, Sölle Dennis 58:14
2024 Amsterdam Kowalczyk Florian, Thomsen Janne 57:29
2023 World Championships Manchester Kowalczyk Florian, Schiller Peter 58:47
2023 Hannover Kowalczyk Florian, Ehresmann Björn 56:59
2022 Leipzig Kowalczyk Florian, Pfeiler Andre 01:00:57

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