Dive into this athlete’s performance at 2022 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 05:21. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 04:11 (From 41:26 to 37:15) | 78.2% |
| Sled Push | 00:39 (From 02:54 to 02:15) | 12.1% |
| BBJ | 00:25 (From 04:26 to 04:01) | 7.8% |
| Wall Balls | 00:06 (From 05:06 to 05:00) | 1.9% |
| Ski Erg | 00:00 (From 04:04 to 04:04) | 0.0% |
| Sled Pull | 00:00 (From 03:44 to 03:44) | 0.0% |
| Rowing | 00:00 (From 04:19 to 04:19) | 0.0% |
| Farmers Carry | 00:00 (From 01:44 to 01:44) | 0.0% |
| Sandbag Lunges | 00:00 (From 03:48 to 03:48) | 0.0% |
| Godulla Frank | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:42 | 00:00 | 04:15 -00:33 | 00:00 +00:00 |
| Ski Erg | 04:04 | 03:42 | 04:18 -00:14 | 04:15 -00:33 |
| Running 2 | 05:16 | 07:46 | 04:32 +00:44 | 08:33 -00:47 |
| Sled Push | 02:54 | 13:02 | 02:37 +00:17 | 13:05 -00:03 |
| Running 3 | 05:03 | 15:56 | 04:54 +00:09 | 15:42 +00:14 |
| Sled Pull | 03:44 | 20:59 | 04:22 -00:38 | 20:36 +00:23 |
| Running 4 | 04:59 | 24:43 | 04:52 +00:07 | 24:58 -00:15 |
| Burpees Broad Jump | 04:26 | 29:42 | 04:32 -00:06 | 29:50 -00:08 |
| Running 5 | 05:04 | 34:08 | 05:00 +00:04 | 34:22 -00:14 |
| Rowing | 04:19 | 39:12 | 04:36 -00:17 | 39:22 -00:10 |
| Running 6 | 05:09 | 43:31 | 04:53 +00:16 | 43:58 -00:27 |
| Farmers Carry | 01:44 | 48:40 | 01:58 -00:14 | 48:51 -00:11 |
| Running 7 | 04:59 | 50:24 | 04:52 +00:07 | 50:49 -00:25 |
| Sandbag Lunges | 03:48 | 55:23 | 04:28 -00:40 | 55:41 -00:18 |
| Running 8 | 07:19 | 59:11 | 05:17 +02:02 | 01:00:09 -00:58 |
| Wall Balls | 05:06 | 01:06:30 | 05:38 -00:32 | 01:05:26 +01:04 |
| Roxzone | 05:24 | 01:16:50 | 05:46 -00:22 | 01:16:50 |
In terms of pacing, Frank showed consistent performance throughout the race. His splits analysis reveals that he was able to maintain a steady pace in most segments, with some segments being faster or slower than average. His overall running time of 00:41:26 was 03:53 slower than the average, indicating potential areas for improvement in his running performance. However, it is worth noting that his best running lap was 00:03:42, which was 00:23 faster than average.
To improve performance in these segments, Frank should incorporate specific exercises, drills, and training routines into his fitness regimen. Here are some recommendations:
1. Running 8 (00:07:19): Frank lost 01:54 in this segment compared to the average. To enhance his running endurance and speed, he should incorporate interval training into his running sessions. This can include alternating between sprints and recovery jogs, gradually increasing the intensity and duration of the sprints over time. Additionally, hill training can help improve his running strength and power.
2. Running 2 (00:05:16): Frank was 00:44 slower than the average in this segment. To address this, he should focus on improving his running technique and efficiency. Incorporating drills such as high knees, butt kicks, and skipping can help improve his running form and cadence. Tempo runs, where he maintains a comfortably hard pace for a sustained period, can also enhance his running speed and endurance.
3. Running 6 (00:05:09): Frank lost 00:15 compared to the average in this segment. To improve his performance, he should work on developing his muscular endurance and stamina. Cross-training activities such as cycling or swimming can help build overall cardiovascular fitness. Additionally, incorporating strength training exercises targeting the lower body, such as squats and lunges, can improve his running economy and power.
4. Burpees Broad Jump (00:04:26): Frank was 00:12 slower than the average in this segment. To enhance his performance, he should focus on improving his explosive power and agility. Plyometric exercises like box jumps and squat jumps can help develop his lower body explosiveness. Additionally, incorporating agility ladder drills and lateral movements can improve his agility and coordination during the burpees broad jump.
By implementing these strategies and incorporating the recommended training techniques, Frank can further enhance his performance in future Hyrox races and continue to excel in his Age Group category.
| Similar Athletes | |||
|---|---|---|---|
| Burgess Samuel | 2023 London | 01:17:17 | |
| Dittmar Felix | 2022 Hamburg | 01:16:41 | |
| Lynch Jordan | 2024 Dallas | 01:16:20 | |
| Burlidis Elefterios | 2023 Valencia | 01:16:28 | |
| Anslinger Christian | 2024 Frankfurt | 01:16:48 | |
| Maltzan Niclas | 2018 Hamburg | 01:16:40 | |
| Tolan Michael | 2023 Milan | 01:16:24 | |
| Swennen Maxime | 2024 Copenhagen | 01:17:13 | |
| Emig Trevor | 2024 Dallas | 01:17:06 | |
| Moss Lewis | 2022 Birmingham | 01:16:51 | |
| Other Results from this athlete | ||
|---|---|---|
| World Championships Godulla Frank | 01:17:00 | |
| 2019 NĂĽrnberg Godulla Frank | 01:28:07 | |
| 2018 Stuttgart Godulla Frank | 01:16:37 | |
| 2020 Karlsruhe Godulla Frank | 01:16:10 | |
| 2021 Stuttgart Godulla Frank | 01:14:38 | |
| 2023 World Championships Manchester Godulla Frank | 01:14:25 | |
| 2023 Köln Godulla Frank | 01:12:49 | |
| 2023 Karlsruhe Godulla Frank | 01:17:46 | |
| 2022 Frankfurt Godulla Frank | 01:13:59 | |
| 2023 Milan Godulla Frank | 01:20:23 | |
| 2024 Stuttgart Godulla Frank | 01:12:23 | |
| 2024 Frankfurt Godulla Frank, Paal Christian | 01:05:02 | |
| 2023 Frankfurt Godulla Frank, Vidal Campos Andre | 01:06:07 | |
| 2024 Karlsruhe Godulla Frank, Paal Christian | 01:09:34 | |
| 2023 Stuttgart Godulla Frank, Godulla Frank, Paal Christian | 01:06:03 | |
| 2019 Frankfurt Godulla Frank, Bayer Julia | 01:17:48 | |
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Godulla Frank
