Franz Lena Hyrox Result

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 776 similar athletes.

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Performance Highlights

GER Flag Franz Lena Woman Women 25-29 #180002 01:16:45 5th in AG | Top 12.8% 19th | Top 10.3%
+02:05
41:53
Run Total
+00:16
05:14
Avg. Lap
-00:50
03:37
Best Lap
-01:32
29:56
Workout Total
-00:12
03:44
Avg. Workout
-00:26
05:02
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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 2 to 67.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3 to 67.
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Percentile based on all the athletes who competed in Hyrox Women

Run, Baby, Run!

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!

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 217 to 360.
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Based on 776 athletes with similar finish time in Hyrox Women

Station Showdown

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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 118 to 322.
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Based on 776 athletes with similar finish time in Hyrox Women

Fast, slow, or steady?

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.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -62 to 198.
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Based on 776 athletes with similar finish time in Hyrox Women

Expected Finish Time

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.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4605 to 4834.
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Spread of Splits Time

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.

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Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 91 to 830.
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Percentile based on all the athletes who competed in Hyrox Women

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 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 05:28. Check the detail of the improvement plan below.

03:18 Potential Improvement 60.4% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 1500 to 3600.
The chart has 1 Y axis displaying values. Data ranges from 1 to 1305.
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Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Focus During Training
Run Total 03:18 (From 41:53 to 38:35) 60.4%
Farmers Carry 00:41 (From 02:27 to 01:46) 12.5%
Sled Pull 00:37 (From 04:49 to 04:12) 11.3%
Rowing 00:29 (From 05:22 to 04:53) 8.8%
Sled Push 00:17 (From 02:16 to 01:59) 5.2%
Ski Erg 00:06 (From 04:45 to 04:39) 1.8%
BBJ 00:00 (From 04:10 to 04:10) 0.0%
Sandbag Lunges 00:00 (From 03:13 to 03:13) 0.0%
Wall Balls 00:00 (From 02:54 to 02:54) 0.0%

Splits Time

Franz Lena Perfect Race
Splits Total Average Total
Running 1 03:37 00:00 04:32 -00:55 00:00 +00:00
Ski Erg 04:45 03:37 04:50 -00:05 04:32 -00:55
Running 2 05:24 08:22 04:46 +00:38 09:22 -01:00
Sled Push 02:16 13:46 02:22 -00:06 14:08 -00:22
Running 3 05:47 16:02 05:00 +00:47 16:30 -00:28
Sled Pull 04:49 21:49 04:43 +00:06 21:30 +00:19
Running 4 05:38 26:38 05:00 +00:38 26:13 +00:25
Burpees Broad Jump 04:10 32:16 04:46 -00:36 31:13 +01:03
Running 5 06:00 36:26 05:07 +00:53 35:59 +00:27
Rowing 05:22 42:26 05:03 +00:19 41:06 +01:20
Running 6 05:49 47:48 05:02 +00:47 46:09 +01:39
Farmers Carry 02:27 53:37 01:58 +00:29 51:11 +02:26
Running 7 05:25 56:04 05:02 +00:23 53:09 +02:55
Sandbag Lunges 03:13 01:01:29 03:51 -00:38 58:11 +03:18
Running 8 04:18 01:04:42 05:20 -01:02 01:02:02 +02:40
Wall Balls 02:54 01:09:00 03:55 -01:01 01:07:22 +01:38
Roxzone 05:02 01:16:45 05:28 -00:26 01:16:45
Based on 776 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Lena Franz performed exceptionally well in the 2023 Köln HYROX race, finishing with an overall rank of 19 out of 631 athletes, which places her in the top 3% of participants. In her age group (25-29), she ranked 5th out of 110 athletes, placing her in the top 4%. Her overall time was 01:16:45, with a total running time of 00:41:53, which was 03:16 slower than the average.

Segment Analysis:
- Running 1: Lena performed impressively in this segment, completing it in 00:03:37, which was 00:46 faster than the average time. This demonstrates her strength and speed in running.
- Ski Erg: Lena completed the Ski Erg segment in 00:04:45, which was 00:01 faster than the average time. Her performance in this segment was consistent with the average.
- Running 2: Lena's time for this segment was 00:05:24, which was 00:38 slower than the average time. This indicates a potential area for improvement in her running endurance.
- Sled Push: Lena completed the Sled Push segment in 00:02:16, which was 00:29 faster than the average time. Her performance in this segment was excellent, showcasing her strength and power.
- Running 3: Lena's time for this segment was 00:05:47, which was 00:44 slower than the average time. Similar to Running 2, this suggests a need to focus on improving running endurance.
- Sled Pull: Lena completed the Sled Pull segment in 00:04:49, which was 00:06 faster than the average time. Her performance in this segment was consistent with the average.
- Running 4: Lena's time for this segment was 00:05:38, which was 00:37 slower than the average time. Again, this highlights the importance of improving running endurance.
- Burpees Broad Jump: Lena completed the Burpees Broad Jump segment in 00:04:10, which was 00:17 faster than the average time. Her performance in this segment was impressive, showcasing her agility and power.
- Running 5: Lena's time for this segment was 00:06:00, which was 00:53 slower than the average time. This reinforces the need to focus on improving running endurance.
- Rowing: Lena completed the Rowing segment in 00:05:22, which was 00:23 slower than the average time. Her performance in this segment was consistent with the average.
- Running 6: Lena's time for this segment was 00:05:49, which was 00:45 slower than the average time. Similar to Running 5, this highlights the importance of improving running endurance.
- Farmers Carry: Lena completed the Farmers Carry segment in 00:02:27, which was 00:24 slower than the average time. Her performance in this segment was consistent with the average.
- Running 7: Lena's time for this segment was 00:05:25, which was 00:22 slower than the average time. Again, this reinforces the need to focus on improving running endurance.
- Sandbag Lunges: Lena completed the Sandbag Lunges segment in 00:03:13, which was 00:41 faster than the average time. Her performance in this segment was impressive, showcasing her strength and endurance.
- Running 8: Lena's time for this segment was 00:04:18, which was 01:10 faster than the average time. This highlights her strength and speed in running.
- Roxzone: Lena spent 00:05:02 in the Roxzone, which was 00:08 faster than the average time. She performed well in transitioning between exercise zones, demonstrating efficiency and preparedness.

Segments to Improve


1. Running 2, Running 3, Running 4, Running 5, Running 6, Running 7:
Lena consistently performed slower than the average in these running segments, indicating a need to focus on improving her running endurance. To address this, she should incorporate interval training, long-distance runs, and hill sprints into her training routine. These exercises will help increase her cardiovascular endurance and stamina. Additionally, she should work on maintaining a steady pace during these segments to avoid burning out too quickly.

2. Farmers Carry, Rowing:
Lena's times in these segments were slightly slower than the average. To improve her performance in the Farmers Carry, she can incorporate exercises such as farmer's walks and deadlifts into her strength training routine. These exercises will help improve grip strength and overall carrying endurance. For rowing, Lena should focus on improving her rowing technique and power output. Incorporating rowing intervals and practicing proper form will be beneficial.

3. Roxzone:
Although Lena performed well in the Roxzone, spending less time than the average, she can further improve her transition time by working on her overall fitness and agility. Incorporating circuit training and plyometric exercises into her training routine will help improve her overall fitness and speed, enabling her to transition between exercise zones more efficiently.

Strategies


- Pacing: Lena should focus on maintaining a consistent pace throughout the race. It is essential to avoid starting too fast and burning out early. By pacing herself effectively, she can ensure that she maintains energy and endurance for the entire race.
- Strength Training: Lena should continue to prioritize strength training exercises that target the specific muscle groups used in the HYROX race. This will enhance her overall strength and power, allowing her to excel in the strength-based segments.
- Running Endurance: To improve her running endurance, Lena should incorporate long-distance runs, interval training, and hill sprints into her training routine. This will help build her cardiovascular fitness and stamina, enabling her to perform better in the running segments.
- Transition Efficiency: Lena should practice transitioning between exercise zones to improve her overall efficiency. By simulating race scenarios and focusing on minimizing transition time, she can gain an edge in the competition.

Overall, Lena Franz has shown great potential in the HYROX race, with impressive rankings and performances in various segments. By focusing on improving her running endurance and continuing to prioritize strength training, she can further enhance her performance in future races. Implementing the suggested training strategies and techniques will help Lena become a more well-rounded and formidable athlete in her age group.

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.

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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 2 to 82.
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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 2 to 82.
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Percentile based on all the athletes who competed in Hyrox Women
Similar Athletes
Brauda Kira 2022 Hamburg 01:16:35
Pfluger Georgie 2024 Melbourne 01:16:18
Faustino Rachael 2024 London 01:16:28
Minnick Velvet 2024 Washington - North American Championships 01:16:46
Parals Bonay Clara 2024 Bilbao 01:16:23
Wesp Simone 2018 Wien 01:16:28
Roenholt Larsen Mitzi 2023 Malmö 01:17:11
Morris Caitlyn 2024 Perth 01:17:09
Gleeson Daisy 2024 London 01:17:14
Siem Eva 2024 Berlin 01:16:25
Other Results from this athlete
2019 Essen Franz Lena 01:22:10
2024 Karlsruhe Flacke David, Franz Lena 01:08:01

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