Kohn Paul 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 1000 similar athletes.

Performance Highlights

LUX LUX Flag Men 35-39 #132013 01:19:42 30th in AG | Top 32.6% 137th | Top 30.7%
+00:13
40:17
Run Total
+00:02
05:02
Avg. Lap
-00:42
03:38
Best Lap
+00:20
33:54
Workout Total
+00:03
04:14
Avg. Workout
-00:29
05:35
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 Kohn Paul'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 Kohn Paul'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 Kohn Paul'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 Kohn Paul'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 04:25. Check the detail of the improvement plan below.

03:02 Potential Improvement 68.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 03:02 07:27 to 04:25 68.7%
Run Total 01:13 40:17 to 39:04 27.5%
Sandbag Lunges 00:06 04:28 to 04:22 2.3%
Wall Balls 00:04 05:29 to 05:25 1.5%
Ski Erg 00:00 04:08 to 04:08 0.0%
Sled Push 00:00 02:26 to 02:26 0.0%
Sled Pull 00:00 03:41 to 03:41 0.0%
Rowing 00:00 04:26 to 04:26 0.0%
Farmers Carry 00:00 01:49 to 01:49 0.0%

Splits Time

Kohn Paul Perfect Race
Splits Total Average Total
Running 1 03:38 00:00 04:21 -00:43 00:00 +00:00
Ski Erg 04:08 03:38 04:20 -00:12 04:21 -00:43
Running 2 05:11 07:46 04:41 +00:30 08:41 -00:55
Sled Push 02:26 12:57 02:42 -00:16 13:22 -00:25
Running 3 05:37 15:23 05:05 +00:32 16:04 -00:41
Sled Pull 03:41 21:00 04:31 -00:50 21:09 -00:09
Running 4 05:25 24:41 05:04 +00:21 25:40 -00:59
Burpees Broad Jump 07:27 30:06 04:47 +02:40 30:44 -00:38
Running 5 05:29 37:33 05:12 +00:17 35:31 +02:02
Rowing 04:26 43:02 04:40 -00:14 40:43 +02:19
Running 6 05:22 47:28 05:05 +00:17 45:23 +02:05
Farmers Carry 01:49 52:50 02:02 -00:13 50:28 +02:22
Running 7 05:21 54:39 05:04 +00:17 52:30 +02:09
Sandbag Lunges 04:28 01:00:00 04:39 -00:11 57:34 +02:26
Running 8 04:18 01:04:28 05:32 -01:14 01:02:13 +02:15
Wall Balls 05:29 01:08:46 05:53 -00:24 01:07:45 +01:01
Roxzone 05:35 01:19:42 06:04 -00:29 01:19:42
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Paul Kohn performed well in the 2023 Köln Hyrox race, finishing with an overall rank of 137 out of 631 athletes, placing him in the top 21% overall. In his age group (35-39), he achieved a rank of 30 out of 128 athletes, placing him in the top 23%. His overall time was 01:19:42, with a total running time of 00:40:17, which was 01:38 slower than the average time.

Paul's best running lap was 00:03:38, which was 00:35 faster than the average time. His performance in the Ski Erg and Sled Push segments was also impressive, with times of 00:04:08 (00:09 faster than average) and 00:02:26 (00:35 faster than average) respectively.

Segments to Improve


Based on the splits analysis, the segments where Paul lost the most time were Burpees Broad Jump, Run Total, Running 2, Running 3, Running 4, Running 5, Running 6, and Running 7. These segments indicate areas for improvement in his performance.

To address these areas, Paul should focus on improving his overall fitness and transition time during the Roxzone. By increasing his fitness level, Paul will be able to maintain a faster pace throughout the race and minimize the time spent in the transition zones.

Specific training strategies and techniques to improve performance in these areas include:
1. Burpees Broad Jump:
Practice explosive power and endurance exercises such as plyometric push-ups, squat jumps, and burpees to improve speed and efficiency in this segment.
2. Running 2, Running 3, Running 4, Running 5, Running 6, and Running 7:
Incorporate interval training and hill sprints into Paul's running routine to improve speed and endurance. Focus on maintaining a consistent pace throughout these segments.
3. Run Total:
Work on pacing strategies during training to ensure a steady and sustainable pace throughout the race. Implement tempo runs and negative splits to improve overall running performance.

Strategies


To improve overall performance during the race, Paul should implement the following strategies:

1. Pacing:
Pay attention to pacing during each segment to avoid going too fast or too slow. Consistency is key to maintaining energy levels and avoiding burnout.

2. Transition Efficiency:
Practice quick and smooth transitions between segments during training to minimize time spent in the Roxzone. Focus on improving speed and fluidity in movements such as equipment setup and transitions between exercises.

3. Mental Preparation:
Develop mental strategies to stay focused and motivated throughout the race. Visualization techniques and positive self-talk can help maintain a strong mindset and push through challenging moments.

4. Nutrition and Hydration:
Ensure proper fueling and hydration before, during, and after the race. Develop a personalized nutrition plan in consultation with a sports nutritionist to optimize performance and recovery.

By implementing these strategies and focusing on the identified areas for improvement, Paul can enhance his performance in future Hyrox races. Regular practice of specific exercises, drills, and training routines tailored to address his weaknesses will lead to overall improvement in his race performance.

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.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Freeman Mike 2024 Manchester 01:20:12
Tippet Andy 2023 London 01:19:12
Burton George 2024 Manchester 01:19:52
Louw Sean 2022 London 01:19:23
Whoriskey Adam 2024 Dublin 01:20:02
Cooper Kris 2024 Sports Direct HYROX London 01:19:22
Abbasi Ryan 2024 Melbourne 01:19:40
Janssen Bart 2024 Maastricht 01:19:48
Diesenberger Max 2024 Frankfurt 01:19:16
Trujillo González José Antonio 2024 Ciudad de Mexico 01:19:55

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Maastricht European Championships 01:17:28
2023 Frankfurt 01:17:17
2024 Frankfurt 01:17:31

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