Friedrich Roman Hyrox Result

Dive into this athlete’s performance at 2023 Wien 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 35-39 #123006 01:27:32 25th in AG | Top 45.5% 106th | Top 49.3%
-04:11
39:24
Run Total
-00:31
04:55
Avg. Lap
-00:38
04:01
Best Lap
+03:58
40:53
Workout Total
+00:30
05:06
Avg. Workout
+00:16
07:20
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 Friedrich Roman'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 Friedrich Roman'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 Friedrich Roman'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 Friedrich Roman'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 05:32. Check the detail of the improvement plan below.

02:56 Potential Improvement 53.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:56 09:13 to 06:17 53.0%
Sled Push 00:55 03:43 to 02:48 16.6%
Rowing 00:36 05:23 to 04:47 10.8%
Farmers Carry 00:31 02:37 to 02:06 9.3%
Sandbag Lunges 00:18 05:17 to 04:59 5.4%
Burpees Broad Jump 00:11 05:23 to 05:12 3.3%
Ski Erg 00:04 04:29 to 04:25 1.2%
Sled Pull 00:01 04:48 to 04:47 0.3%
Run Total 00:00 39:24 to 39:24 0.0%

Splits Time

Friedrich Roman Perfect Race
Splits Total Average Total
Running 1 04:01 00:00 04:42 -00:41 00:00 +00:00
Ski Erg 04:29 04:01 04:28 +00:01 04:42 -00:41
Running 2 04:34 08:30 05:03 -00:29 09:10 -00:40
Sled Push 03:43 13:04 02:57 +00:46 14:13 -01:09
Running 3 05:05 16:47 05:30 -00:25 17:10 -00:23
Sled Pull 04:48 21:52 05:02 -00:14 22:40 -00:48
Running 4 05:13 26:40 05:29 -00:16 27:42 -01:02
Burpees Broad Jump 05:23 31:53 05:28 -00:05 33:11 -01:18
Running 5 05:20 37:16 05:40 -00:20 38:39 -01:23
Rowing 05:23 42:36 04:52 +00:31 44:19 -01:43
Running 6 04:55 47:59 05:31 -00:36 49:11 -01:12
Farmers Carry 02:37 52:54 02:13 +00:24 54:42 -01:48
Running 7 04:49 55:31 05:30 -00:41 56:55 -01:24
Sandbag Lunges 05:17 01:00:20 05:14 +00:03 01:02:25 -02:05
Running 8 05:29 01:05:37 06:08 -00:39 01:07:39 -02:02
Wall Balls 09:13 01:11:06 06:41 +02:32 01:13:47 -02:41
Roxzone 07:20 01:27:32 07:04 +00:16 01:27:32
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Roman Friedrich had a strong performance in the 2023 Wien Hyrox race, finishing with an overall rank of 106 out of 297 athletes, putting him in the top 35% of all participants. In his age group (35-39), he ranked 25th out of 73 athletes, placing him in the top 34%. His overall time was 01:27:32, and his total running time was 00:39:24, which was 02:32 faster than the average for his finish time.

Roman's best running lap was 00:04:01, which was 00:31 faster than the average. This indicates that he excelled in running segments and has a strong running profile. However, there are areas where he can improve, such as the Wall Balls, Rowing, Sled Push, Roxzone, Farmers Carry, and Burpees Broad Jump segments.

Segments to Improve


1. Wall Balls:
Roman's time of 00:09:13 was 02:30 slower than the average. To improve in this segment, he should focus on developing upper body strength and endurance. Incorporating exercises like wall sits, medicine ball throws, and overhead presses can help improve his performance in Wall Balls. Additionally, practicing proper form and technique, including a smooth and efficient movement pattern, can help save time during this segment.

2. Rowing:
Roman's time of 00:05:23 was 00:36 slower than the average. To enhance his rowing performance, he should work on increasing his power and efficiency on the rowing machine. Incorporating interval training, such as short sprints with high intensity followed by active recovery, can help improve his rowing speed. Additionally, focusing on proper technique, including maintaining a strong core and utilizing the legs for power, can lead to improved rowing performance.

3. Sled Push:
Roman's time of 00:03:43 was 00:25 slower than the average. To improve his sled push performance, he should focus on developing explosive leg strength and power. Exercises such as squats, lunges, and deadlifts can help strengthen the muscles used during the sled push. Additionally, practicing proper technique, including driving through the legs and maintaining a low, powerful stance, can lead to faster times in this segment.

4. Roxzone:
Roman's time of 00:07:20 was 00:25 slower than the average. To improve his performance in the roxzone, he should focus on improving his overall fitness and reducing transition times. Incorporating high-intensity interval training (HIIT) workouts, such as sprint intervals or circuit training, can help increase his overall fitness level. Additionally, practicing quick and efficient transitions between exercises can help reduce time spent in the roxzone.

5. Farmers Carry:
Roman's time of 00:02:37 was 00:19 slower than the average. To improve his farmers carry performance, he should focus on improving grip strength and core stability. Exercises such as farmer's walks, dead hangs, and forearm curls can help increase grip strength. Additionally, incorporating exercises that target the core, such as planks and woodchoppers, can improve stability during the farmers carry.

6. Burpees Broad Jump:
Roman's time of 00:05:23 was 00:17 slower than the average. To improve his performance in this segment, he should focus on increasing his explosive power and endurance. Incorporating exercises such as burpees, squat jumps, and box jumps can help improve his ability to perform the burpee broad jump quickly and efficiently. Additionally, practicing proper form and technique, including maintaining a consistent rhythm and minimizing wasted movement, can lead to faster times in this segment.

Strategies


To improve overall race performance, Roman should consider the following strategies:

1. Pacing:
Roman should ensure that he maintains a consistent and sustainable pace throughout the race. It is important to avoid starting too fast and burning out early, as well as pacing himself properly in the running segments to maintain energy for the strength-focused segments.

2. Transitions:
Roman should focus on improving his transition times between exercises. Practicing quick and efficient transitions during training sessions can help save valuable time during the race.

3. Strength Training:
Roman should incorporate strength training exercises into his training routine to improve overall strength and power. This can include exercises such as squats, deadlifts, lunges, and upper body exercises to enhance performance in the strength-focused segments.

4. Running Training:
While Roman already has a strong running profile, he should continue to work on his running endurance and speed. Incorporating interval training, tempo runs, and long-distance runs into his training routine can help improve his overall running performance.

By implementing these strategies and focusing on improving specific segments, Roman can enhance his performance in future Hyrox races.

Similar Athletes
Murawski Paweł 2024 Katowice 01:27:12
Welson Mathew 2024 Amsterdam 01:27:23
Reich Alexander 2019 Leipzig 01:27:35
Delaporte Hery 2024 Copenhagen 01:27:59
Sutcliffe Myles 2022 Birmingham 01:27:44
Sterris Faadiel 2023 Barcelona 01:27:02
Carne Luke 2024 Perth 01:27:59
Böck Christoph 2024 Stuttgart 01:27:41
Rodriguez Eric 2024 Dallas 01:27:09
Ward Graham 2023 Hamburg 01:27:55

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