Dive into this athlete’s performance at 2019 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 304 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 09:11. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 03:10 (From 11:26 to 08:16) | 34.5% |
| Sled Pull | 03:03 (From 10:14 to 07:11) | 33.2% |
| Sandbag Lunges | 02:02 (From 09:38 to 07:36) | 22.1% |
| Farmers Carry | 00:34 (From 03:38 to 03:04) | 6.2% |
| Wall Balls | 00:10 (From 10:14 to 10:04) | 1.8% |
| Rowing | 00:09 (From 05:40 to 05:31) | 1.6% |
| Ski Erg | 00:03 (From 05:02 to 04:59) | 0.5% |
| Sled Push | 00:00 (From 04:01 to 04:01) | 0.0% |
| Run Total | 00:00 (From 50:24 to 50:24) | 0.0% |
| Witt Nicolas | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:48 | 00:00 | 05:46 -00:58 | 00:00 +00:00 |
| Ski Erg | 05:02 | 04:48 | 04:56 +00:06 | 05:46 -00:58 |
| Running 2 | 05:38 | 09:50 | 06:37 -00:59 | 10:42 -00:52 |
| Sled Push | 04:01 | 15:28 | 04:04 -00:03 | 17:19 -01:51 |
| Running 3 | 07:27 | 19:29 | 07:30 -00:03 | 21:23 -01:54 |
| Sled Pull | 10:14 | 26:56 | 07:18 +02:56 | 28:53 -01:57 |
| Running 4 | 07:00 | 37:10 | 07:22 -00:22 | 36:11 +00:59 |
| Burpees Broad Jump | 11:26 | 44:10 | 08:35 +02:51 | 43:33 +00:37 |
| Running 5 | 06:02 | 55:36 | 07:47 -01:45 | 52:08 +03:28 |
| Rowing | 05:40 | 01:01:38 | 05:37 +00:03 | 59:55 +01:43 |
| Running 6 | 05:55 | 01:07:18 | 07:32 -01:37 | 01:05:32 +01:46 |
| Farmers Carry | 03:38 | 01:13:13 | 02:55 +00:43 | 01:13:04 +00:09 |
| Running 7 | 06:17 | 01:16:51 | 07:42 -01:25 | 01:15:59 +00:52 |
| Sandbag Lunges | 09:38 | 01:23:08 | 08:07 +01:31 | 01:23:41 -00:33 |
| Running 8 | 07:20 | 01:32:46 | 09:45 -02:25 | 01:31:48 +00:58 |
| Wall Balls | 10:14 | 01:40:06 | 10:18 -00:04 | 01:41:33 -01:27 |
| Roxzone | 12:51 | 02:03:05 | 11:14 +01:37 | 02:03:05 |
Nicolas demonstrated good running abilities, with his best running lap being completed in 00:04:48, which was 00:40 faster than the average. His running splits throughout the race were generally faster than average, indicating his strength in this aspect of the competition.
- Plyometric exercises such as box jumps and jump squats to improve explosive power.
- Burpees with broad jumps to practice the specific movement pattern and increase endurance.
- Core exercises like planks and Russian twists to strengthen the abdominal muscles necessary for the broad jump.
2. Sled Pull: Nicolas was 02:10 slower than the average in this segment. To improve his time, he should work on his strength and technique. Recommended strategies include:
- Incorporating exercises like deadlifts and squats into his training routine to enhance overall lower body strength.
- Practicing sled pulls with varying weights to simulate race conditions and improve technique.
- Focusing on maintaining a strong and efficient pulling motion, using the legs and core muscles.
3. Roxzone: Nicolas spent 01:51 more time in the transition zones compared to the average. To improve this segment, he should focus on improving his overall fitness and transition time. Strategies to enhance his performance in the Roxzone include:
- Incorporating interval training into his workouts to improve cardiovascular endurance and speed up his transition times.
- Practicing quick and efficient transitions between exercises to minimize time spent in the Roxzone.
- Training specific movements and exercises that are commonly performed in the Roxzone, such as kettlebell swings and medicine ball slams.
4. Sandbag Lunges: Nicolas was 01:40 slower than the average in this segment. To improve his performance, he should focus on increasing his lower body strength and stability. Specific exercises to enhance performance in the sandbag lunges include:
- Lunges with dumbbells or a sandbag to simulate the race conditions and target the specific muscles used in the movement.
- Single-leg exercises like Bulgarian split squats and single-leg deadlifts to improve stability and balance.
- Incorporating functional strength exercises such as kettlebell swings and Turkish get-ups to improve overall lower body strength and stability.
5. Farmers Carry: Nicolas was 00:35 slower than the average in this segment. To improve his time, he should focus on improving his grip strength and overall strength endurance. Recommended strategies include:
- Incorporating exercises like farmer's walks and dead hangs to improve grip strength.
- Adding exercises such as bent-over rows and pull-ups to his training routine to enhance overall upper body strength.
- Practicing the farmers carry with varying weights and distances to improve both strength and endurance.
By addressing these areas of improvement and implementing the suggested training strategies and techniques, Nicolas Witt can enhance his performance in future HYROX races and continue to improve his overall results.
| Similar Athletes | |||
|---|---|---|---|
| Friskes Rob | 2024 Amsterdam | 02:02:37 | |
| Arcuri Francesco | 2024 Milan | 02:03:11 | |
| Maltby Thomas | 2024 Birmingham | 02:03:18 | |
| Chen Christopher | 2024 Singapore | 02:02:45 | |
| Hautot Clement | 2023 Paris | 02:03:16 | |
| Rodriguez Joel | 2024 Dallas | 02:02:43 | |
| Parnow Jakob | 2024 Copenhagen | 02:02:50 | |
| Villamizar Montes Dixon Alexander | 2023 Madrid | 02:02:51 | |
| Holmes Philip | 2024 Dublin | 02:03:17 | |
| Wong Chi Yuen | 2024 Hong Kong | 02:02:51 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Witt Nicolas
