Dive into this athlete’s performance at 2023 Köln 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 05:23. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 02:53 (From 06:54 to 04:01) | 53.6% |
| Wall Balls | 01:36 (From 06:36 to 05:00) | 29.7% |
| Sandbag Lunges | 00:36 (From 04:40 to 04:04) | 11.1% |
| Ski Erg | 00:13 (From 04:23 to 04:10) | 4.0% |
| Run Total | 00:04 (From 37:19 to 37:15) | 1.2% |
| Rowing | 00:01 (From 04:30 to 04:29) | 0.3% |
| Sled Push | 00:00 (From 02:06 to 02:06) | 0.0% |
| Sled Pull | 00:00 (From 03:42 to 03:42) | 0.0% |
| Farmers Carry | 00:00 (From 01:37 to 01:37) | 0.0% |
| Falke Aaron | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:27 | 00:00 | 04:15 -00:48 | 00:00 +00:00 |
| Ski Erg | 04:23 | 03:27 | 04:18 +00:05 | 04:15 -00:48 |
| Running 2 | 04:40 | 07:50 | 04:33 +00:07 | 08:33 -00:43 |
| Sled Push | 02:06 | 12:30 | 02:37 -00:31 | 13:06 -00:36 |
| Running 3 | 04:50 | 14:36 | 04:54 -00:04 | 15:43 -01:07 |
| Sled Pull | 03:42 | 19:26 | 04:21 -00:39 | 20:37 -01:11 |
| Running 4 | 04:59 | 23:08 | 04:53 +00:06 | 24:58 -01:50 |
| Burpees Broad Jump | 06:54 | 28:07 | 04:32 +02:22 | 29:51 -01:44 |
| Running 5 | 05:05 | 35:01 | 05:00 +00:05 | 34:23 +00:38 |
| Rowing | 04:30 | 40:06 | 04:36 -00:06 | 39:23 +00:43 |
| Running 6 | 05:02 | 44:36 | 04:54 +00:08 | 43:59 +00:37 |
| Farmers Carry | 01:37 | 49:38 | 01:58 -00:21 | 48:53 +00:45 |
| Running 7 | 05:00 | 51:15 | 04:52 +00:08 | 50:51 +00:24 |
| Sandbag Lunges | 04:40 | 56:15 | 04:27 +00:13 | 55:43 +00:32 |
| Running 8 | 04:20 | 01:00:55 | 05:17 -00:57 | 01:00:10 +00:45 |
| Wall Balls | 06:36 | 01:05:15 | 05:37 +00:59 | 01:05:27 -00:12 |
| Roxzone | 05:02 | 01:16:45 | 05:41 -00:39 | 01:16:45 |
In terms of his splits analysis, Aaron performed exceptionally well in the sled push and sled pull segments, finishing 50 seconds and 54 seconds faster than the average, respectively. He also had a strong running performance, with a total running time of 00:37:19, which was 10 seconds faster than the average. His best running lap was completed in 00:03:27, which was 38 seconds faster than the average.
To improve in the Burpees Broad Jump segment, Aaron should focus on improving his speed and efficiency in performing burpees. He can incorporate high-intensity interval training (HIIT) workouts that include burpees to enhance his cardiovascular endurance and muscular strength. Additionally, practicing explosive jumps and improving his form during the broad jump can help him save valuable time during this segment.
In the Wall Balls segment, Aaron should work on improving his upper body strength and endurance. Incorporating exercises such as medicine ball squats, overhead presses, and wall ball throws into his training routine can help him develop the necessary strength and power for this segment. Additionally, practicing proper technique and maintaining a steady rhythm during the wall balls can improve his efficiency and speed.
For the Sandbag Lunges segment, Aaron should focus on improving his lower body strength and stability. Exercises such as lunges, squats, and step-ups can help him build strength in his legs and improve his balance. Additionally, practicing the sandbag lunges with proper form and ensuring a consistent pace can help him perform better in this segment.
In terms of transitions, Aaron should work on improving his overall fitness and transition time. By improving his overall fitness level, he will be able to maintain a faster pace throughout the race and reduce the time spent in the roxzone. Incorporating interval training, circuit training, and plyometric exercises into his training routine can help him improve his overall fitness and reduce transition time.
Additionally, depending on the analysis of his total running time compared to the average, Aaron should tailor his training accordingly. If his total running time is faster than average, he should focus more on strength training to improve his overall power and endurance. On the other hand, if his total running time is slower than average, he should prioritize running-specific training to enhance his speed and endurance.
Overall, Aaron Falke had a strong performance in the Hyrox race and showed great potential. By implementing the suggested training strategies and techniques, he can further improve his performance and continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Hartmann Jakob | 2023 Hannover | 01:16:47 | |
| Fisher Jeff | 2024 Anaheim | 01:16:29 | |
| Thomas Jackson | 2024 Melbourne | 01:16:36 | |
| Surcin Axel | 2024 Paris | 01:16:55 | |
| Garcia Iranzo Hector | 2023 Valencia | 01:16:38 | |
| Nilsson Göran | 2023 Stockholm | 01:16:30 | |
| Skipp Peter | 2024 Perth | 01:17:03 | |
| Mckay Steven | 2024 Birmingham | 01:17:03 | |
| Berghaus Tobias | 2024 Frankfurt | 01:16:24 | |
| Jennow Calum | 2024 Glasgow | 01:16:53 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Stuttgart Falke Aaron | 01:18:28 | |
| 2022 Essen Falke Aaron | 01:32:10 | |
| 2024 Vienna - European Championship Falke Aaron | 01:23:00 | |
| 2024 Karlsruhe Falke Aaron | 01:17:39 | |
| 2024 Berlin Falke Aaron, Dries Stefan | 01:11:54 | |
| 2024 Köln Falke Aaron, Huber Christoph | 01:09:44 | |
| 2024 Frankfurt Kiene Florian, Falke Aaron | 01:11:35 | |
| 2024 Amsterdam Falke Aaron, Huber Christoph | 01:07:40 | |
| 2023 München Falke Aaron, Meyer Torsten | 01:32:06 | |
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Falke Aaron
