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 521 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 04:16. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Wall Balls | 02:19 (From 07:39 to 05:20) | 54.3% |
| BBJ | 00:35 (From 03:59 to 03:24) | 13.7% |
| Sandbag Lunges | 00:33 (From 04:39 to 04:06) | 12.9% |
| Farmers Carry | 00:23 (From 02:10 to 01:47) | 9.0% |
| Rowing | 00:14 (From 04:31 to 04:17) | 5.5% |
| Sled Push | 00:11 (From 03:05 to 02:54) | 4.3% |
| Ski Erg | 00:01 (From 04:00 to 03:59) | 0.4% |
| Sled Pull | 00:00 (From 04:43 to 04:43) | 0.0% |
| Run Total | 00:00 (From 33:22 to 33:22) | 0.0% |
| Christensen Nikolaj | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:45 | 00:00 | 03:51 -00:06 | 00:00 +00:00 |
| Ski Erg | 04:00 | 03:45 | 04:04 -00:04 | 03:51 -00:06 |
| Running 2 | 03:55 | 07:45 | 04:09 -00:14 | 07:55 -00:10 |
| Sled Push | 03:05 | 11:40 | 03:18 -00:13 | 12:04 -00:24 |
| Running 3 | 04:11 | 14:45 | 04:30 -00:19 | 15:22 -00:37 |
| Sled Pull | 04:43 | 18:56 | 05:20 -00:37 | 19:52 -00:56 |
| Running 4 | 04:19 | 23:39 | 04:31 -00:12 | 25:12 -01:33 |
| Burpees Broad Jump | 03:59 | 27:58 | 03:46 +00:13 | 29:43 -01:45 |
| Running 5 | 04:17 | 31:57 | 04:36 -00:19 | 33:29 -01:32 |
| Rowing | 04:31 | 36:14 | 04:21 +00:10 | 38:05 -01:51 |
| Running 6 | 04:07 | 40:45 | 04:31 -00:24 | 42:26 -01:41 |
| Farmers Carry | 02:10 | 44:52 | 01:57 +00:13 | 46:57 -02:05 |
| Running 7 | 04:09 | 47:02 | 04:36 -00:27 | 48:54 -01:52 |
| Sandbag Lunges | 04:39 | 51:11 | 04:22 +00:17 | 53:30 -02:19 |
| Running 8 | 04:41 | 55:50 | 04:54 -00:13 | 57:52 -02:02 |
| Wall Balls | 07:39 | 01:00:31 | 05:51 +01:48 | 01:02:46 -02:15 |
| Roxzone | 05:33 | 01:13:37 | 05:00 +00:33 | 01:13:37 |
In terms of his running performance, Nikolaj excelled with a total running time of 00:33:22, which is 03:05 faster than the average for his finish time. This indicates that he has a strong running profile and should continue to focus on his running abilities. He consistently outperformed the average running times in each running segment, with his best running lap being 00:03:45.
For the Wall Balls segment, Nikolaj was 02:15 slower than the average time. To improve in this segment, he should incorporate exercises such as thrusters and wall ball shots into his training routine. Additionally, he can focus on improving his efficiency and speed in performing wall balls by practicing proper form and technique. This can include maintaining a consistent rhythm, using a full range of motion, and minimizing breaks during the set.
In the Sandbag Lunges segment, Nikolaj was 00:29 slower than the average time. To enhance his performance in this segment, he should incorporate exercises such as walking lunges and weighted lunges into his training routine. Strengthening his quadriceps, hamstrings, and glute muscles will help him improve his lunging ability. Additionally, practicing proper form and technique, such as maintaining an upright posture and a controlled pace, will contribute to better performance in this segment.
In the Sled Pull segment, Nikolaj was 00:19 slower than the average time. To improve his performance in this segment, he should focus on building his upper body strength, particularly in the back and shoulders. Exercises such as rows, pull-ups, and deadlifts can help strengthen the muscles required for the sled pull. Additionally, practicing efficient pulling techniques, such as keeping a tight grip and generating power from his legs and core, will contribute to improved performance.
The Roxzone segment was another area where Nikolaj lost time, being 00:18 slower than the average. To improve in this segment, he should aim to improve his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts into his training routine can help him increase his cardiovascular endurance and improve his ability to recover quickly between exercises. Additionally, practicing efficient transitions between exercises during training sessions will help him minimize time spent in the Roxzone.
The Sled Push and Farmers Carry segments were also areas where Nikolaj lost time. To improve in these segments, he should focus on building his lower body strength and explosiveness. Exercises such as squats, deadlifts, and lunges can help strengthen the muscles required for these movements. Additionally, practicing proper technique, such as maintaining a low and stable position during the sled push and a balanced grip and posture during the farmers carry, will contribute to improved performance.
By implementing these strategies and focusing on specific improvements in the identified segments, Nikolaj can continue to excel in future Hyrox races and further enhance his overall performance.
| Similar Athletes | |||
|---|---|---|---|
| Logvinenko Andrei | 2024 Amsterdam | 01:13:19 | |
| Giordani Mirko | 2024 Rimini | 01:13:27 | |
| De Vos Robbert | 2024 Rotterdam | 01:13:12 | |
| Bowness Cal | 2024 Incheon | 01:14:07 | |
| Downton Rob | 2023 Sydney | 01:13:47 | |
| Jackson Bruce | 2024 Fort Lauderdale | 01:13:33 | |
| Towler Anthony | 2021 Birmingham | 01:13:09 | |
| Nauts Mark | 2024 Malaga | 01:13:34 | |
| Bernard Passang | 2024 Madrid | 01:13:12 | |
| Van Bruggen Niels | 2024 Amsterdam | 01:13:42 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Hamburg Christensen Nikolaj | 01:10:25 | |
| 2024 Copenhagen Christensen Nikolaj | 01:09:09 | |
| 2024 Malaga Christensen Nikolaj | 01:09:09 | |
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Christensen Nikolaj
