Rose Andreas Hyrox Result

Dive into this athlete’s performance at 2023 München 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

AUT AUT Flag Men 30-34 #143014 01:36:42 59th in AG | Top 67.0% 256th | Top 66.8%
+02:31
49:58
Run Total
+00:20
06:15
Avg. Lap
+00:03
04:59
Best Lap
-02:12
38:50
Workout Total
-00:16
04:51
Avg. Workout
-00:18
07:58
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 Rose Andreas'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 Rose Andreas'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 Rose Andreas'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 Rose Andreas'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 04:06. Check the detail of the improvement plan below.

03:27 Potential Improvement 84.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:27 49:58 to 46:31 84.1%
Wall Balls 00:29 07:53 to 07:24 11.8%
Ski Erg 00:10 04:47 to 04:37 4.1%
Sled Push 00:00 02:41 to 02:41 0.0%
Sled Pull 00:00 05:29 to 05:29 0.0%
Burpees Broad Jump 00:00 05:46 to 05:46 0.0%
Rowing 00:00 04:57 to 04:57 0.0%
Farmers Carry 00:00 02:08 to 02:08 0.0%
Sandbag Lunges 00:00 05:09 to 05:09 0.0%

Splits Time

Rose Andreas Perfect Race
Splits Total Average Total
Running 1 04:59 00:00 05:00 -00:01 00:00 +00:00
Ski Erg 04:47 04:59 04:38 +00:09 05:00 -00:01
Running 2 05:48 09:46 05:26 +00:22 09:38 +00:08
Sled Push 02:41 15:34 03:16 -00:35 15:04 +00:30
Running 3 06:36 18:15 05:59 +00:37 18:20 -00:05
Sled Pull 05:29 24:51 05:40 -00:11 24:19 +00:32
Running 4 06:24 30:20 05:56 +00:28 29:59 +00:21
Burpees Broad Jump 05:46 36:44 06:22 -00:36 35:55 +00:49
Running 5 06:27 42:30 06:11 +00:16 42:17 +00:13
Rowing 04:57 48:57 05:03 -00:06 48:28 +00:29
Running 6 06:13 53:54 06:00 +00:13 53:31 +00:23
Farmers Carry 02:08 01:00:07 02:25 -00:17 59:31 +00:36
Running 7 05:58 01:02:15 05:58 +00:00 01:01:56 +00:19
Sandbag Lunges 05:09 01:08:13 05:55 -00:46 01:07:54 +00:19
Running 8 07:37 01:13:22 06:54 +00:43 01:13:49 -00:27
Wall Balls 07:53 01:20:59 07:43 +00:10 01:20:43 +00:16
Roxzone 07:58 01:36:42 08:16 -00:18 01:36:42
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Andreas Rose performed well in the Hyrox race in München, finishing with an overall rank of 256 out of 533 athletes, placing him in the top 48% of all participants. In his age group (30-34), he ranked 59th out of 123 athletes, placing him in the top 47%. His overall time was 01:36:42, with a total running time of 00:49:58, which was 04:02 slower than the average time for his finish.

Based on the splits analysis, Andreas performed better in some segments compared to the average time, such as the Sled Push (00:02:41, 00:52 faster than average), Sled Pull (00:05:29, 00:29 faster than average), Burpees Broad Jump (00:05:46, 00:13 faster than average), Rowing (00:04:57, 00:02 faster than average), Farmers Carry (00:02:08, 00:21 faster than average), Sandbag Lunges (00:05:09, 00:41 faster than average), and Sandbag Lunges (00:05:09, 00:41 faster than average).

However, there were areas where Andreas lost time compared to the average, namely in the Running 1 (00:04:59, 00:11 slower than average), Ski Erg (00:04:47, 00:14 slower than average), Running 2 (00:05:48, 00:23 slower than average), Running 3 (00:06:36, 00:32 slower than average), Running 4 (00:06:24, 00:25 slower than average), Running 5 (00:06:27, 00:16 slower than average), Running 6 (00:06:13, 00:11 slower than average), Running 8 (00:07:37, 00:36 slower than average), and Wall Balls (00:07:53, 00:15 slower than average).

Segments to Improve


1. Running 1:
Andreas was 00:11 slower than the average time in this segment. To improve, he should focus on speed and agility training. Incorporating interval training, such as sprints and shuttle runs, can help improve his running speed and efficiency.

2. Ski Erg:
Andreas was 00:14 slower than the average time in this segment. To improve, he should work on his technique and endurance on the Ski Erg machine. Incorporating specific Ski Erg workouts into his training routine, focusing on both power and endurance, can help him improve his time in this segment.

3. Running 2:
Andreas was 00:23 slower than the average time in this segment. To improve, he should focus on building his endurance and stamina for longer distance running. Incorporating longer runs and interval training can help improve his performance in this segment.

4. Running 3:
Andreas was 00:32 slower than the average time in this segment. To improve, he should work on his endurance and pacing. Incorporating tempo runs and hill training into his routine can help improve his performance in this segment.

5. Running 4:
Andreas was 00:25 slower than the average time in this segment. Similar to Running 3, he should focus on endurance and pacing. Incorporating longer runs, tempo runs, and interval training specific to this segment can help improve his time.

6. Running 5:
Andreas was 00:16 slower than the average time in this segment. To improve, he should focus on maintaining a steady pace and improving his endurance. Incorporating longer runs and interval training with varying speeds can help improve his performance in this segment.

7. Running 6:
Andreas was 00:11 slower than the average time in this segment. To improve, he should work on his endurance and speed. Incorporating interval training, such as fartlek runs and tempo runs, can help improve his performance in this segment.

8. Running 8:
Andreas was 00:36 slower than the average time in this segment. To improve, he should focus on maintaining a steady pace and improving his endurance for longer distance running. Incorporating longer runs and tempo runs specific to this segment can help improve his performance.

9. Wall Balls:
Andreas was 00:15 slower than the average time in this segment. To improve, he should work on his upper body and leg strength, as well as his coordination. Incorporating exercises such as squats, lunges, and wall ball throws into his training routine can help improve his performance in this segment.

Strategies


- Andreas should focus on maintaining a steady pace throughout the race, especially in the running segments where he lost time compared to the average. Pacing himself and avoiding starting too fast can help him maintain energy and endurance for the entire race.
- He should also work on his transitions between segments to minimize time spent in the roxzone. Improving his overall fitness and practicing smooth and efficient transitions can help him save valuable time during the race.
- Andreas should incorporate specific training sessions that mimic the demands of the race. This can include circuit training with exercises that simulate the race segments, as well as interval training to improve his speed and endurance.
- It is important for Andreas to focus on a well-rounded training program that includes strength training, cardio workouts, and flexibility training. This will help him improve his overall fitness and performance in all aspects of the race.
- Lastly, Andreas should set specific goals for each segment and work on improving his performance in those areas. This can help him stay motivated and focused during training, leading to better results in future races.

Similar Athletes
Constant Williams 2023 Paris 01:36:36
Chan Cheuk Yin 2024 Hong Kong 01:36:47
Shuter Kieran 2024 Birmingham 01:36:26
Wendelboe Allan 2024 Copenhagen 01:36:19
Hernandez Almaguer Sergio 2024 Ciudad de Mexico 01:37:04
Van Hees Fedde 2023 Rotterdam 01:36:16
Cubello Alessandro 2024 Stuttgart 01:36:44
Ross Sean 2023 Dallas 01:36:55
Kennedy Luke 2024 Dublin 01:37:02
Haynes Jonathon 2024 Manchester 01:37:12

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