Franke Kai Hyrox Result

Dive into this athlete’s performance at 2024 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.

Performance Highlights

GER GER Flag Men 40-44 #164021 01:32:55 113th in AG | Top 64.6% 855th | Top 68.6%
+01:35
47:29
Run Total
+00:13
05:56
Avg. Lap
+00:18
05:08
Best Lap
-03:22
35:56
Workout Total
-00:25
04:29
Avg. Workout
+01:49
09:36
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.
Percentile based on all the athletes who competed in Hyrox Men

Running

We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Workouts

We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Franke Kai's performance at each station and run segment compared to the average. It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Franke Kai's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 1000 athletes with similar finish time in Hyrox Men

Spread of Splits Time

This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Franke Kai's performance against the competition, identifying areas of strength and those needing improvement. This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.

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 Franke Kai's 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 03:46. Check the detail of the improvement plan below.

02:38 Potential Improvement 69.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:38 47:29 to 44:51 69.9%
Burpees Broad Jump 00:52 06:37 to 05:45 23.0%
Rowing 00:16 05:11 to 04:55 7.1%
Ski Erg 00:00 04:28 to 04:28 0.0%
Sled Push 00:00 02:32 to 02:32 0.0%
Sled Pull 00:00 04:29 to 04:29 0.0%
Farmers Carry 00:00 01:54 to 01:54 0.0%
Sandbag Lunges 00:00 05:18 to 05:18 0.0%
Wall Balls 00:00 05:27 to 05:27 0.0%

Splits Time

Franke Kai Perfect Race
Splits Total Average Total
Running 1 04:58 00:00 04:50 +00:08 00:00 +00:00
Ski Erg 04:28 04:58 04:33 -00:05 04:50 +00:08
Running 2 05:08 09:26 05:19 -00:11 09:23 +00:03
Sled Push 02:32 14:34 03:08 -00:36 14:42 -00:08
Running 3 06:11 17:06 05:46 +00:25 17:50 -00:44
Sled Pull 04:29 23:17 05:25 -00:56 23:36 -00:19
Running 4 06:06 27:46 05:46 +00:20 29:01 -01:15
Burpees Broad Jump 06:37 33:52 05:59 +00:38 34:47 -00:55
Running 5 06:25 40:29 05:58 +00:27 40:46 -00:17
Rowing 05:11 46:54 04:58 +00:13 46:44 +00:10
Running 6 06:19 52:05 05:49 +00:30 51:42 +00:23
Farmers Carry 01:54 58:24 02:22 -00:28 57:31 +00:53
Running 7 06:04 01:00:18 05:47 +00:17 59:53 +00:25
Sandbag Lunges 05:18 01:06:22 05:37 -00:19 01:05:40 +00:42
Running 8 06:20 01:11:40 06:35 -00:15 01:11:17 +00:23
Wall Balls 05:27 01:18:00 07:16 -01:49 01:17:52 +00:08
Roxzone 09:36 01:32:55 07:47 +01:49 01:32:55
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Overall, Kai Franke's performance in the 2024 Hamburg HYROX race showcased his strengths in high-intensity, strength-based exercises. His performance particularly stood out in the Sled Push, Sled Pull, Farmers Carry, and Wall Balls segments, where he consistently finished faster than the average times. These segments indicate a strong aptitude for strength training and anaerobic exercises. However, there's room for improvement in his running time, which was slower than average. Furthermore, the Roxzone segment, indicating transition and rest times, was significantly slower than average, suggesting a need to work on transition speed and overall endurance. The pace analysis indicates that Kai started off at a reasonable pace but tended to slow down in the later segments, hinting towards possible fatigue and endurance issues.

Segments to Improve:

Roxzone:
  • To improve Roxzone time, Kai should focus on enhancing overall fitness and reducing transition time. Incorporating circuit training with minimal rest between different exercises can help improve endurance and simulate race conditions. High-Intensity Interval Training (HIIT) can also be beneficial to increase stamina and reduce fatigue.
Run Total:
  • Given that Kai's total running time was slower than average, incorporating more running and cardio-focused training into his routine could be beneficial. This could include long-distance running to build endurance, sprinting for speed, and interval running for better pace management. He should also consider working with a running coach to improve his technique and efficiency.
Burpees Broad Jump:
  • For better performance in the Burpees Broad Jump segment, Kai should focus on plyometric and agility training. Exercises like box jumps, squat jumps, and power skipping can improve explosive strength and agility. Practicing burpees with a broad jump specifically can also help to improve technique and form.
Rowing and Sandbag Lunges:
  • For rowing, increasing cardiovascular training and practicing on a rowing machine can help improve performance. As for Sandbag Lunges, incorporating more functional and weight training, specifically targeting the lower body, can enhance strength and endurance. Lunges with different weights and variations can also be included for better results.

Race Strategies:

During the race, Kai should aim to maintain a consistent pace throughout, especially during the running segments. He should also focus on efficient transitions between segments to save time. Implementing strength-based segments like Sled Push and Pull, where he excels, can help gain time for the more challenging segments. Regular hydration and nutrition during the race are also crucial to prevent fatigue and maintain energy levels. Lastly, a proper warm-up before the race and cool-down after can help prevent injury and aid recovery.

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.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Buttler Brendan 2023 Melbourne 01:32:44
Hughes Conor 2024 London 01:33:15
Wrobel Artur Slawomir 2024 Turin 01:32:51
Moody Ian 2023 Manchester 01:33:17
Reid Neil 2024 Birmingham 01:33:05
Vrugt Nick 2023 Amsterdam 01:33:15
Sernic Pierre 2023 Paris 01:33:07
Ertel Raimund 2020 Hannover 01:32:48
Brennan Jack 2024 Madrid 01:32:55
Thiele Jörg 2023 Hamburg 01:32:57

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Berlin 01:40:59
2022 Bremen 01:50:43
2023 Hannover 01:31:19
2023 Köln 01:31:48
2018 Hamburg 01:54:42
2022 Hamburg 01:38:59
2023 Hamburg 01:29:57
2024 Maastricht 01:35:38
2024 Berlin 01:29:31

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