Dive into this athlete’s performance at 2022 Hamburg 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 03:50. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sandbag Lunges | 02:41 (From 06:40 to 03:59) | 70.0% |
| BBJ | 00:48 (From 04:44 to 03:56) | 20.9% |
| Farmers Carry | 00:21 (From 02:04 to 01:43) | 9.1% |
| Ski Erg | 00:00 (From 04:00 to 04:00) | 0.0% |
| Sled Push | 00:00 (From 02:04 to 02:04) | 0.0% |
| Sled Pull | 00:00 (From 02:47 to 02:47) | 0.0% |
| Rowing | 00:00 (From 04:21 to 04:21) | 0.0% |
| Wall Balls | 00:00 (From 04:48 to 04:48) | 0.0% |
| Run Total | 00:00 (From 36:43 to 36:43) | 0.0% |
| Knauer Alexander | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:59 | 00:00 | 04:14 -00:15 | 00:00 +00:00 |
| Ski Erg | 04:00 | 03:59 | 04:17 -00:17 | 04:14 -00:15 |
| Running 2 | 04:08 | 07:59 | 04:30 -00:22 | 08:31 -00:32 |
| Sled Push | 02:04 | 12:07 | 02:35 -00:31 | 13:01 -00:54 |
| Running 3 | 04:34 | 14:11 | 04:52 -00:18 | 15:36 -01:25 |
| Sled Pull | 02:47 | 18:45 | 04:18 -01:31 | 20:28 -01:43 |
| Running 4 | 04:33 | 21:32 | 04:50 -00:17 | 24:46 -03:14 |
| Burpees Broad Jump | 04:44 | 26:05 | 04:27 +00:17 | 29:36 -03:31 |
| Running 5 | 04:29 | 30:49 | 04:57 -00:28 | 34:03 -03:14 |
| Rowing | 04:21 | 35:18 | 04:35 -00:14 | 39:00 -03:42 |
| Running 6 | 04:29 | 39:39 | 04:52 -00:23 | 43:35 -03:56 |
| Farmers Carry | 02:04 | 44:08 | 01:56 +00:08 | 48:27 -04:19 |
| Running 7 | 05:53 | 46:12 | 04:50 +01:03 | 50:23 -04:11 |
| Sandbag Lunges | 06:40 | 52:05 | 04:24 +02:16 | 55:13 -03:08 |
| Running 8 | 04:42 | 58:45 | 05:13 -00:31 | 59:37 -00:52 |
| Wall Balls | 04:48 | 01:03:27 | 05:30 -00:42 | 01:04:50 -01:23 |
| Roxzone | 07:52 | 01:15:59 | 05:39 +02:13 | 01:15:59 |
- Transitions: To improve his time in the Roxzone, Alexander should focus on practicing quick and efficient transitions between exercises. This can be achieved through regular practice and simulating race scenarios during training. By minimizing the time spent in transitions, he can maximize his overall performance and reduce the time lost in this segment.
- Strength Training: While Alexander has shown strength in the running segments, he can further enhance his overall performance by incorporating strength training exercises into his routine. This will help improve his power, endurance, and stability, contributing to better performance in the strength-based segments of the race.
- Running Training: To continue improving his running performance, Alexander should focus on a combination of endurance training, speed work, and technique drills. Incorporating interval training, hill sprints, and tempo runs will help him build both speed and endurance. Additionally, working on running form, such as maintaining a strong posture, efficient stride, and proper breathing, will contribute to better running performance.
In summary, Alexander Knauer had a strong performance in the Hyrox race in Hamburg, showcasing his fitness and determination. While he has shown strength in the running segments, there are areas for improvement, such as the Roxzone, Sandbag Lunges, Running 7, and Burpees Broad Jump. By implementing specific training strategies and techniques, focusing on overall fitness, reducing transition time, and improving specific exercises, Alexander can further enhance his performance and continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Benoit Matt | 2024 Toronto | 01:15:50 | |
| Perks James | 2023 London | 01:15:55 | |
| Williams Mark | 2024 Madrid | 01:15:56 | |
| Hickey Chris | 2024 Sydney | 01:15:33 | |
| Bunce Scott | 2024 Copenhagen | 01:16:16 | |
| Lanigan Lee | 2024 Manchester | 01:15:40 | |
| Kahnt Andrè | 2018 Leipzig | 01:15:39 | |
| Minogue Mike | 2024 Sports Direct HYROX London | 01:16:28 | |
| La Neve Pat | 2023 New York | 01:16:17 | |
| Escuin Dani | 2024 Madrid | 01:16:28 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Hamburg Knauer Alexander | 01:08:41 | |
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Knauer Alexander
