Franke Lars Hyrox Result

Dive into this athlete’s performance at 2021 Amsterdam 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 Franke Lars Man Men 40-44 #103011 01:12:19 🥉 in AG | Top 9.1% 17th | Top 8.9%
+00:48
37:26
Run Total
+00:07
04:41
Avg. Lap
+00:13
04:14
Best Lap
-00:11
30:19
Workout Total
-00:01
03:47
Avg. Workout
-00:33
04:39
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 4 to 36.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4 to 35.
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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 241 to 311.
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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 95 to 311.
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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 -33 to 58.
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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 4339 to 4775.
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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 864.
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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 05:11. Check the detail of the improvement plan below.

02:17 Potential Improvement 44.1% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 1500 to 3600.
The chart has 1 Y axis displaying values. Data ranges from 2 to 2801.
CurrentTarget
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Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Run Total 02:17 (From 37:26 to 35:09) 44.1%
BBJ 01:10 (From 04:45 to 03:35) 22.5%
Sandbag Lunges 00:39 (From 04:23 to 03:44) 12.5%
Wall Balls 00:23 (From 04:58 to 04:35) 7.4%
Sled Push 00:21 (From 02:24 to 02:03) 6.8%
Sled Pull 00:19 (From 03:53 to 03:34) 6.1%
Ski Erg 00:02 (From 04:06 to 04:04) 0.6%
Rowing 00:00 (From 04:15 to 04:15) 0.0%
Farmers Carry 00:00 (From 01:35 to 01:35) 0.0%

Splits Time

Franke Lars Perfect Race
Splits Total Average Total
Running 1 04:14 00:00 04:02 +00:12 00:00 +00:00
Ski Erg 04:06 04:14 04:13 -00:07 04:02 +00:12
Running 2 04:29 08:20 04:20 +00:09 08:15 +00:05
Sled Push 02:24 12:49 02:28 -00:04 12:35 +00:14
Running 3 04:37 15:13 04:38 -00:01 15:03 +00:10
Sled Pull 03:53 19:50 04:02 -00:09 19:41 +00:09
Running 4 04:52 23:43 04:37 +00:15 23:43 +00:00
Burpees Broad Jump 04:45 28:35 04:08 +00:37 28:20 +00:15
Running 5 04:51 33:20 04:45 +00:06 32:28 +00:52
Rowing 04:15 38:11 04:30 -00:15 37:13 +00:58
Running 6 04:39 42:26 04:39 +00:00 41:43 +00:43
Farmers Carry 01:35 47:05 01:50 -00:15 46:22 +00:43
Running 7 04:36 48:40 04:37 -00:01 48:12 +00:28
Sandbag Lunges 04:23 53:16 04:08 +00:15 52:49 +00:27
Running 8 05:11 57:39 04:59 +00:12 56:57 +00:42
Wall Balls 04:58 01:02:50 05:11 -00:13 01:01:56 +00:54
Roxzone 04:39 01:12:19 05:12 -00:33 01:12:19
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Lars Franke performed exceptionally well in the 2021 Amsterdam Hyrox race. He achieved an impressive overall rank of 17 out of 272 athletes, placing him in the top 6% of the field. In his age group (40-44), he ranked 3rd out of 39 athletes, placing him in the top 7%. Lars completed the race in a total time of 01:12:19, showcasing his fitness and dedication to training.

However, there are areas where Lars can focus on improvement to further enhance his performance. His total running time of 00:37:26 was 01:12 slower than the average for his finish time. This indicates that Lars may benefit from improving his overall fitness and transition time to reduce the time spent in the "roxzone" (transition zones).

Segments to Improve


1. Running 1:
Lars completed this segment in 00:04:14, which was 00:18 slower than the average. To improve this segment, Lars can focus on increasing his running speed and efficiency. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve his running speed. Additionally, working on running form and technique, such as maintaining an upright posture and engaging the core, can lead to better running efficiency.

2. Burpees Broad Jump:
Lars completed this segment in 00:04:45, which was 00:59 slower than the average. To improve this segment, Lars can focus on building strength and power in his lower body. Exercises such as squat jumps, box jumps, and explosive lunges can help develop explosive power for the broad jumps. Additionally, incorporating burpees into his training routine and focusing on efficiency and speed during the movement can help improve his performance in this segment.

3. Running 2:
Lars completed this segment in 00:04:29, which was 00:11 slower than the average. To improve this segment, Lars can focus on improving his running endurance and pacing. Incorporating longer distance runs into his training routine can help build endurance. Additionally, practicing pacing strategies, such as starting with a slightly slower pace and gradually increasing speed, can help optimize his performance in this segment.

4. Sandbag Lunges:
Lars completed this segment in 00:04:23, which was 00:17 slower than the average. To improve this segment, Lars can focus on building strength and stability in his lower body. Exercises such as weighted lunges, Bulgarian split squats, and single-leg deadlifts can help improve his strength and stability during the sandbag lunges. Additionally, focusing on maintaining proper form and engaging the core throughout the movement can lead to better performance.

5. Running 4:
Lars completed this segment in 00:04:52, which was 00:14 slower than the average. To improve this segment, Lars can focus on improving his running endurance and maintaining a consistent pace. Incorporating longer distance runs and tempo runs into his training routine can help improve his endurance and pacing. Additionally, practicing mental strategies, such as positive self-talk and visualization, can help him maintain focus and motivation during this segment.

Strategies


- Lars should focus on maintaining a consistent pace throughout the race, especially during the running segments. Starting with a slightly slower pace and gradually increasing speed can help him avoid burnout and maintain endurance.
- During the transition zones (roxzone), Lars should aim to minimize the time spent and ensure smooth transitions between exercises. Practicing efficient movement patterns and familiarizing himself with the equipment can help reduce transition time.
- Lars should consider implementing a pacing strategy for each segment to optimize his performance. This can involve starting with a slightly slower pace and gradually increasing speed as the segment progresses.
- Mental strategies, such as positive self-talk, visualization, and setting small goals for each segment, can help Lars stay focused and motivated throughout the race.

Overall, Lars Franke displayed impressive performance in the 2021 Amsterdam Hyrox race. By focusing on improving specific segments, incorporating targeted training strategies, and implementing effective race strategies, Lars can further enhance his performance and continue to excel in future 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 4 to 92.
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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 4 to 92.
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Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Hulston Richard 2023 London 01:12:41
Staff Ethan 2024 London 01:12:40
Lentini Luke 2023 Melbourne 01:12:18
Marsden Christopher 2024 Melbourne 01:12:31
Canuti Federico 2024 Turin 01:12:21
Martinez Luis 2024 Berlin 01:11:53
Griffin Ben 2024 Melbourne 01:12:10
González garcía Ricardo 2024 Malaga 01:12:30
Mckay Hamish 2023 Los Angeles 01:12:02
Odonoghue Mark 2024 Madrid 01:12:27
Other Results from this athlete
2023 Köln Franke Lars 01:09:43
2023 Maastricht Franke Lars 01:16:13
2024 Frankfurt Franke Lars 01:21:37
2020 Hannover Marbach Jan, Franke Lars 01:13:59

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