Golomako Semen Hyrox Result

Dive into this athlete’s performance at 2023 Stuttgart 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 485 similar athletes.

Performance Highlights

GER Flag Golomako Semen Man Men 35-39 #120027 01:56:20 54th in AG | Top 94.7% 250th | Top 93.3%
-04:58
51:31
Run Total
-00:35
06:26
Avg. Lap
-00:33
05:04
Best Lap
+01:21
50:50
Workout Total
+00:10
06:21
Avg. Workout
+03:24
14:03
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 66 to 99.
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Percentile based on all the athletes who competed in Hyrox Men

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 304 to 537.
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Based on 485 athletes with similar finish time in Hyrox Men

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 151 to 598.
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Based on 485 athletes with similar finish time in Hyrox Men

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 -198 to 204.
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Based on 485 athletes with similar finish time in Hyrox Men

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 6463 to 7358.
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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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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 869.
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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 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 03:51. Check the detail of the improvement plan below.

02:09 Potential Improvement 55.8% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 60 to 600.
The chart has 1 Y axis displaying values. Data ranges from 0 to 3929.
CurrentTarget
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Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
BBJ 02:09 (From 09:58 to 07:49) 55.8%
Rowing 00:46 (From 06:11 to 05:25) 19.9%
Ski Erg 00:24 (From 05:19 to 04:55) 10.4%
Sled Push 00:18 (From 04:18 to 04:00) 7.8%
Sled Pull 00:11 (From 07:00 to 06:49) 4.8%
Sandbag Lunges 00:03 (From 07:14 to 07:11) 1.3%
Farmers Carry 00:00 (From 02:31 to 02:31) 0.0%
Wall Balls 00:00 (From 08:19 to 08:19) 0.0%
Run Total 00:00 (From 51:31 to 51:31) 0.0%

Splits Time

Golomako Semen Perfect Race
Splits Total Average Total
Running 1 05:04 00:00 05:36 -00:32 00:00 +00:00
Ski Erg 05:19 05:04 04:53 +00:26 05:36 -00:32
Running 2 05:31 10:23 06:13 -00:42 10:29 -00:06
Sled Push 04:18 15:54 04:00 +00:18 16:42 -00:48
Running 3 06:42 20:12 06:57 -00:15 20:42 -00:30
Sled Pull 07:00 26:54 06:57 +00:03 27:39 -00:45
Running 4 06:51 33:54 06:58 -00:07 34:36 -00:42
Burpees Broad Jump 09:58 40:45 08:09 +01:49 41:34 -00:49
Running 5 06:55 50:43 07:20 -00:25 49:43 +01:00
Rowing 06:11 57:38 05:27 +00:44 57:03 +00:35
Running 6 06:51 01:03:49 07:07 -00:16 01:02:30 +01:19
Farmers Carry 02:31 01:10:40 02:51 -00:20 01:09:37 +01:03
Running 7 06:27 01:13:11 07:04 -00:37 01:12:28 +00:43
Sandbag Lunges 07:14 01:19:38 07:31 -00:17 01:19:32 +00:06
Running 8 07:12 01:26:52 08:57 -01:45 01:27:03 -00:11
Wall Balls 08:19 01:34:04 09:41 -01:22 01:36:00 -01:56
Roxzone 14:03 01:56:20 10:39 +03:24 01:56:20
Based on 485 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Semen Golomako performed well in the HYROX race in Stuttgart, ranking 250th overall out of 367 athletes and 54th in his age group of 35-39. His overall time of 01:56:20 was respectable, placing him in the top 68% of all athletes. Notably, his total running time of 00:51:31 was 01:21 faster than the average, indicating a strength in running. His best running lap time of 00:05:04 was also 00:17 faster than the average.

Segments to Improve


1. Roxzone:
Semen spent 00:14:03 in the Roxzone, which was 03:48 slower than the average. This suggests that he may have rested more or taken longer transitions between exercises. To improve this segment, Semen should focus on improving his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT) sessions, such as sprint intervals, can help improve overall fitness and endurance. Additionally, practicing quick transitions between exercises during training sessions can help reduce time spent in the Roxzone during the race.

2. Burpees Broad Jump:
Semen completed the Burpees Broad Jump segment in 00:09:58, which was 02:20 slower than the average. To improve performance in this segment, Semen should focus on developing explosive power and endurance. Plyometric exercises, such as box jumps and squat jumps, can help improve explosive power. Incorporating burpees into his training routine with a focus on speed and efficiency can also help improve performance in this segment.

3. Rowing:
Semen completed the Rowing segment in 00:06:11, which was 00:49 slower than the average. To improve rowing performance, Semen should focus on developing proper rowing technique and building upper body strength. Incorporating rowing machine workouts into his training routine can help improve rowing efficiency and endurance. Additionally, incorporating exercises that target the muscles used in rowing, such as bent-over rows and lat pulldowns, can help build upper body strength.

4. Ski Erg:
Semen completed the Ski Erg segment in 00:05:19, which was 00:29 slower than the average. To improve performance on the Ski Erg, Semen should focus on developing proper technique and building lower body and core strength. Incorporating Ski Erg workouts into his training routine can help improve technique and endurance. Additionally, incorporating exercises that target the muscles used in skiing, such as squats and lunges, can help build lower body and core strength.

Strategies


1. Pacing:
Semen's overall pacing in the race was relatively consistent, with his splits showing minimal variations. This indicates good pacing throughout the race. However, he should be cautious not to start too fast in future races to avoid early fatigue.

2. Hybrid Profile:
Semen's performance in the race suggests that he has a hybrid profile, with strength in running and strength exercises. To capitalize on this profile, he should continue to focus on developing his running ability while also incorporating strength training exercises to maintain his strength advantage.

3. Mental Focus:
Maintaining mental focus and staying mentally engaged throughout the race is crucial. Semen should develop a race strategy that includes mental cues and visualization techniques to help him stay focused and motivated during the race.

4. Transition Efficiency:
To improve performance in the Roxzone, Semen should practice quick transitions between exercises during training sessions. This will help reduce time spent in the Roxzone and improve overall race performance.

Incorporating the suggested training strategies and techniques, Semen Golomako can improve his performance in the identified areas and continue to excel in HYROX races.

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 2 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 51 to 100.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Kraxner Christian 2018 Wien 01:56:11
Sarembe Juergen 2024 Frankfurt 01:56:03
Daemen Uwe 2019 Oberhausen 01:56:27
White Robert 2024 Berlin 01:56:16
Holm Anders 2024 Hamburg 01:56:25
Tipping Cory 2024 Birmingham 01:56:35
Safdar Riyaz 2024 Birmingham 01:56:16
Bigis Rihards 2024 Katowice 01:56:47
Routledge James 2024 London 01:56:37
Weßling Daniel 2019 Essen 01:56:28

Measure Your Performance Against Top Athletes

Other Results from this athlete
2021 Stuttgart Golomako Semen 01:53:16

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