Dive into this athlete’s performance at 2024 Frankfurt 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 387 similar athletes.
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.
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.
This section showcases the entire Bernet Florian'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 Bernet Florian's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Bernet Florian'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.
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 Bernet Florian'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 09:00. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 07:13 | 01:02:04 to 54:51 | 80.2% |
| Burpees Broad Jump | 01:24 | 09:30 to 08:06 | 15.6% |
| Ski Erg | 00:23 | 05:20 to 04:57 | 4.3% |
| Sled Push | 00:00 | 03:30 to 03:30 | 0.0% |
| Sled Pull | 00:00 | 05:52 to 05:52 | 0.0% |
| Rowing | 00:00 | 04:55 to 04:55 | 0.0% |
| Farmers Carry | 00:00 | 01:49 to 01:49 | 0.0% |
| Sandbag Lunges | 00:00 | 06:43 to 06:43 | 0.0% |
| Wall Balls | 00:00 | 09:45 to 09:45 | 0.0% |
| Bernet Florian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:13 | 00:00 | 05:32 +00:41 | 00:00 +00:00 |
| Ski Erg | 05:20 | 06:13 | 04:56 +00:24 | 05:32 +00:41 |
| Running 2 | 07:22 | 11:33 | 06:23 +00:59 | 10:28 +01:05 |
| Sled Push | 03:30 | 18:55 | 03:58 -00:28 | 16:51 +02:04 |
| Running 3 | 07:48 | 22:25 | 07:11 +00:37 | 20:49 +01:36 |
| Sled Pull | 05:52 | 30:13 | 07:05 -01:13 | 28:00 +02:13 |
| Running 4 | 07:50 | 36:05 | 07:10 +00:40 | 35:05 +01:00 |
| Burpees Broad Jump | 09:30 | 43:55 | 08:20 +01:10 | 42:15 +01:40 |
| Running 5 | 08:05 | 53:25 | 07:40 +00:25 | 50:35 +02:50 |
| Rowing | 04:55 | 01:01:30 | 05:32 -00:37 | 58:15 +03:15 |
| Running 6 | 07:53 | 01:06:25 | 07:14 +00:39 | 01:03:47 +02:38 |
| Farmers Carry | 01:49 | 01:14:18 | 02:56 -01:07 | 01:11:01 +03:17 |
| Running 7 | 07:46 | 01:16:07 | 07:18 +00:28 | 01:13:57 +02:10 |
| Sandbag Lunges | 06:43 | 01:23:53 | 07:56 -01:13 | 01:21:15 +02:38 |
| Running 8 | 09:11 | 01:30:36 | 09:20 -00:09 | 01:29:11 +01:25 |
| Wall Balls | 09:45 | 01:39:47 | 09:58 -00:13 | 01:38:31 +01:16 |
| Roxzone | 10:12 | 01:59:34 | 11:05 -00:53 | 01:59:34 |
Florian, you rocked the 2024 Frankfurt Hyrox, finishing in 1:59:34! That puts you in the top 96% overall and in your age group—strong work! 💪 You’ve clearly got the grit and determination to push hard through a tough race. Your running profile shows that you have a decent base, but your overall running time of 1:02:04 was 4:22 slower than average, signaling that you might be leaning towards strength rather than speed. Your pacing strategy could use some tweaks; you started off strong in Running 1 but seemed to slow down in later segments, especially after the sled push and during the burpees. Remember, pacing is like a good joke—timing is everything! It looks like your strength is solid, but we need to sharpen that running speed to match your power. Let's turn those strengths into even greater ones!
Now let’s dive into the segments where you can make some serious gains. Your performance in the following areas showed the most potential for improvement:
For the Burpees Broad Jump, focus on explosive power. Incorporate plyometric exercises like box jumps and tuck jumps into your routine. Practice the burpee itself with a focus on transitioning quickly from the jump to the squat. Also, consider performing sets of 10-15 burpees, followed immediately by broad jumps to mimic race conditions. Aim to keep your heart rate elevated while maintaining form, as fatigue can lead to sloppy technique. A solid burpee should feel like a dance move—smooth, quick, and with a bit of flair!
Next, for the Ski Erg, it’s all about technique and endurance. Work on interval training on the Ski Erg, focusing on short bursts of max effort followed by active recovery. For example, do 30 seconds of all-out effort followed by 30 seconds of easy pacing for 10 rounds. This will help improve your power output and efficiency. Also, ensure that your form is spot on; keep your core engaged and your arms moving fluidly to maximize your pull. Remember, it’s not just about moving; it's about moving well!
Finally, for your overall running time, we need to sharpen your speed endurance. Incorporate tempo runs into your training—these should be sustained efforts at a pace just below your race pace. For instance, run for 20 minutes at a challenging but sustainable pace, ensuring that you are pushing yourself without gasping for air. Add in hill sprints to build strength and power in your legs, which will translate to better speed on the flat. Think of running as a dance; find your rhythm and let it flow!
When it comes to race day, strategy is your best friend. Here are a few tips to keep in mind:
Florian, you’ve got a solid foundation, and with a few tweaks, you can elevate your performance even more. Keep pushing your limits because that’s where the magic happens! Remember, fitness is a journey, not a destination. Embrace the grind, and let’s turn those weaknesses into strengths. As Jocko Willink says, “Discipline equals freedom.” So, stay disciplined in your training and race strategies, and you’ll see results!
Keep that fire burning, and let’s get you ready for your next challenge. You’ve got this! 💥🏆
— The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Kelly David | 2023 Dallas | 01:59:23 | |
| Castillo Juan Carlos | 2024 Ciudad de Mexico | 01:59:25 | |
| Peters Christian | 2018 Hamburg | 01:59:49 | |
| Guerini Luca | 2024 Milan | 01:59:06 | |
| Marciniec Mariusz | 2024 Poznan | 01:59:09 | |
| Philippe Ii Wilbert | 2022 New York | 01:59:43 | |
| Toor Kamaljeet | 2024 London | 01:59:12 | |
| Dias Nunes De Melo Carlos Felipe | 2023 Barcelona | 01:59:57 | |
| Cho Ed | 2024 Anaheim | 01:59:11 | |
| Buscher Christopher | 2023 Chicago - North American Open Championship | 01:59:04 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
