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 05:31. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:09 (From 36:53 to 33:44) | 57.1% |
| Sled Push | 00:34 (From 02:28 to 01:54) | 10.3% |
| BBJ | 00:33 (From 03:49 to 03:16) | 10.0% |
| Sandbag Lunges | 00:33 (From 04:02 to 03:29) | 10.0% |
| Wall Balls | 00:23 (From 04:40 to 04:17) | 6.9% |
| Ski Erg | 00:09 (From 04:09 to 04:00) | 2.7% |
| Sled Pull | 00:05 (From 03:26 to 03:21) | 1.5% |
| Farmers Carry | 00:05 (From 01:37 to 01:32) | 1.5% |
| Rowing | 00:00 (From 04:15 to 04:15) | 0.0% |
| Franke Lars | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:29 | 00:00 | 03:58 -00:29 | 00:00 +00:00 |
| Ski Erg | 04:09 | 03:29 | 04:10 -00:01 | 03:58 -00:29 |
| Running 2 | 04:49 | 07:38 | 04:12 +00:37 | 08:08 -00:30 |
| Sled Push | 02:28 | 12:27 | 02:26 +00:02 | 12:20 +00:07 |
| Running 3 | 04:57 | 14:55 | 04:28 +00:29 | 14:46 +00:09 |
| Sled Pull | 03:26 | 19:52 | 03:54 -00:28 | 19:14 +00:38 |
| Running 4 | 05:00 | 23:18 | 04:28 +00:32 | 23:08 +00:10 |
| Burpees Broad Jump | 03:49 | 28:18 | 03:52 -00:03 | 27:36 +00:42 |
| Running 5 | 05:00 | 32:07 | 04:35 +00:25 | 31:28 +00:39 |
| Rowing | 04:15 | 37:07 | 04:26 -00:11 | 36:03 +01:04 |
| Running 6 | 04:58 | 41:22 | 04:30 +00:28 | 40:29 +00:53 |
| Farmers Carry | 01:37 | 46:20 | 01:47 -00:10 | 44:59 +01:21 |
| Running 7 | 04:47 | 47:57 | 04:30 +00:17 | 46:46 +01:11 |
| Sandbag Lunges | 04:02 | 52:44 | 03:57 +00:05 | 51:16 +01:28 |
| Running 8 | 03:56 | 56:46 | 04:46 -00:50 | 55:13 +01:33 |
| Wall Balls | 04:40 | 01:00:42 | 04:53 -00:13 | 59:59 +00:43 |
| Roxzone | 04:29 | 01:09:43 | 04:51 -00:22 | 01:09:43 |
Lars' overall time of 01:09:43 was solid, but there are areas where he could make improvements. His total running time of 00:36:53 was 02:24 slower than the average, indicating that he could work on his running performance. However, it's worth noting that his best running lap was 00:03:29, which was 00:19 faster than the average, showing that he has the potential to excel in running segments.
Specific Training Strategies:
1. Interval Training: Lars can incorporate interval training sessions into his weekly routine. This can involve alternating between high-intensity running intervals and periods of active recovery. For example, he can perform 1-minute sprints followed by 1 minute of jogging or walking. Gradually increase the duration and intensity of the intervals as his fitness improves.
2. Tempo Runs: Lars should include tempo runs in his training to improve his running endurance. These runs involve maintaining a challenging pace for an extended period. He can start with shorter tempo runs of 20-30 minutes and gradually increase the duration. The goal is to run at a pace that is comfortably hard but sustainable.
3. Strength Training: Lars should incorporate strength training exercises to improve his overall fitness and performance in the Hyrox race. Focus on compound exercises such as squats, deadlifts, lunges, and push-ups to target multiple muscle groups simultaneously. Incorporate resistance training with weights or resistance bands to build strength and power.
4. Functional Training: To prepare for the specific movements in the race, Lars should include exercises that mimic the actions performed in the Hyrox race. This can include sled pushes and pulls, sandbag lunges, and farmers carries. These exercises will help him improve his functional strength and agility.
Lars should also pay attention to his transitions in the roxzone. By minimizing the time spent between exercise zones, he can gain an advantage over his competitors. Practicing quick and efficient transitions during training can help him improve his overall race time.
Additionally, Lars should strategize his approach to the running segments. If his total running time is consistently faster than average, he should continue to prioritize his strength training to maintain his advantage. However, if his running time is slower, he should focus on incorporating more running-specific workouts into his training routine.
In conclusion, Lars Franke had a strong performance in the 2023 Köln Hyrox race, placing in the top 6% overall and top 7% in his age group. To further improve his performance, Lars should focus on improving his running endurance and speed, particularly in segments where he lost the most time. Incorporating interval training, tempo runs, and specific strength and functional training exercises will help him excel in these areas. By implementing effective race strategies and optimizing his transitions, Lars can continue to improve his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Masannek Christoph | 2024 Hamburg | 01:09:33 | |
| Burgess Jason | 2024 Glasgow | 01:10:05 | |
| Griffiths Sam | 2024 Manchester | 01:09:25 | |
| Schütz Thomas | 2020 Karlsruhe | 01:09:24 | |
| Woods Matthew | 2023 Sydney | 01:10:03 | |
| Lyons Dale | 2024 London | 01:09:37 | |
| Ahrens Markus | 2024 Vienna - European Championship | 01:10:10 | |
| Marks Nathan | 2024 Malaga | 01:09:25 | |
| Taylor Colin | 2024 Stockholm | 01:09:46 | |
| Smith Ryan Michael | 2023 Malaga | 01:09:54 | |
| Other Results from this athlete | ||
|---|---|---|
| 2021 Amsterdam Franke Lars | 01:12:19 | |
| 2023 Maastricht European Championships Franke Lars | 01:16:13 | |
| 2024 Frankfurt Franke Lars | 01:21:37 | |
| 2020 Hannover Marbach Jan, Franke Lars | 01:13:59 | |
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Franke Lars
