Keller Konstantin Hyrox Result

Dive into this athlete’s performance at 2023 Hamburg 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 25-29 #105038 01:18:17 32nd in AG | Top 32.7% 193rd | Top 26.2%
-02:42
36:44
Run Total
-00:19
04:36
Avg. Lap
-00:03
04:15
Best Lap
+01:49
34:46
Workout Total
+00:13
04:20
Avg. Workout
+00:58
06:53
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 10 to 77.
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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 255 to 326.
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Based on 1000 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 120 to 358.
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Based on 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of Keller Konstantin's 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 Keller Konstantin 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 -90 to 58.
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Based on 1000 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 4622 to 4956.
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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 Keller Konstantin’s 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 866.
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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 Keller Konstantin'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 04:15. Check the detail of the improvement plan below.

00:54 Potential Improvement 21.2% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 90 to 600.
The chart has 1 Y axis displaying values. Data ranges from 5 to 4881.
CurrentTarget
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Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 00:54 05:06 to 04:12 21.2%
Wall Balls 00:46 05:58 to 05:12 18.0%
Burpees Broad Jump 00:39 04:51 to 04:12 15.3%
Ski Erg 00:31 04:44 to 04:13 12.2%
Rowing 00:27 04:59 to 04:32 10.6%
Sled Pull 00:26 04:28 to 04:02 10.2%
Farmers Carry 00:22 02:10 to 01:48 8.6%
Sled Push 00:10 02:30 to 02:20 3.9%
Run Total 00:00 36:44 to 36:44 0.0%

Splits Time

Keller Konstantin Perfect Race
Splits Total Average Total
Running 1 04:15 00:00 04:18 -00:03 00:00 +00:00
Ski Erg 04:44 04:15 04:19 +00:25 04:18 -00:03
Running 2 04:17 08:59 04:37 -00:20 08:37 +00:22
Sled Push 02:30 13:16 02:40 -00:10 13:14 +00:02
Running 3 04:39 15:46 05:00 -00:21 15:54 -00:08
Sled Pull 04:28 20:25 04:26 +00:02 20:54 -00:29
Running 4 04:40 24:53 04:58 -00:18 25:20 -00:27
Burpees Broad Jump 04:51 29:33 04:37 +00:14 30:18 -00:45
Running 5 04:40 34:24 05:07 -00:27 34:55 -00:31
Rowing 04:59 39:04 04:38 +00:21 40:02 -00:58
Running 6 04:26 44:03 05:00 -00:34 44:40 -00:37
Farmers Carry 02:10 48:29 02:00 +00:10 49:40 -01:11
Running 7 04:30 50:39 04:59 -00:29 51:40 -01:01
Sandbag Lunges 05:06 55:09 04:33 +00:33 56:39 -01:30
Running 8 05:21 01:00:15 05:26 -00:05 01:01:12 -00:57
Wall Balls 05:58 01:05:36 05:44 +00:14 01:06:38 -01:02
Roxzone 06:53 01:18:17 05:55 +00:58 01:18:17
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Konstantin Keller performed well in the Hyrox race in Hamburg, finishing with an overall rank of 193 out of 1091 athletes, which puts him in the top 17% of all participants. In his age group (25-29), he ranked 32 out of 176 athletes, placing him in the top 18%. His overall time was 01:18:17, with a total running time of 00:36:44, which was 01:37 faster than the average for his finish time.

Konstantin's best running lap was 00:04:15, indicating that he has good speed and endurance. However, there are areas where he can improve, as discussed in the following sections.

Segments to Improve


1. Roxzone:
Konstantin's Roxzone time was 00:06:53, which was 01:12 slower than the average. This suggests that he may have taken more time to transition between exercises or rested longer than necessary. To improve this segment, Konstantin should focus on improving his overall fitness and reducing transition time. Incorporating high-intensity interval training (HIIT) workouts, such as circuit training or Tabata intervals, can help improve cardiovascular endurance and reduce transition time.

2. Sandbag Lunges:
Konstantin's time for the Sandbag Lunges segment was 00:05:06, which was 00:36 slower than the average. To improve this segment, he should focus on strengthening his lower body, particularly his quadriceps, glutes, and hamstrings. Exercises such as squats, lunges, and deadlifts can help improve leg strength and endurance. Additionally, incorporating plyometric exercises like jump squats or box jumps can enhance explosive power, which is essential for efficient lunges.

3. Burpees Broad Jump:
Konstantin's time for the Burpees Broad Jump segment was 00:04:51, which was 00:34 slower than the average. To improve this segment, he should focus on improving his upper body strength and explosiveness. Exercises such as push-ups, bench press, and plyometric push-ups can help build upper body strength. In addition, incorporating explosive exercises like medicine ball slams or clap push-ups can enhance power output during the broad jumps.

4. Ski Erg:
Konstantin's time for the Ski Erg segment was 00:04:44, which was 00:27 slower than the average. To improve this segment, he should focus on improving his cardiovascular endurance and upper body strength. Incorporating exercises such as rowing, cycling, or swimming can help improve overall cardiovascular fitness. Additionally, incorporating upper body strength exercises like pull-ups, lat pulldowns, or dumbbell rows can enhance performance on the Ski Erg.

5. Rowing:
Konstantin's time for the Rowing segment was 00:04:59, which was 00:25 slower than the average. To improve this segment, he should focus on improving his rowing technique and overall cardiovascular endurance. Practicing proper rowing form, including a strong leg drive, controlled backswing, and explosive arm pull, can help improve efficiency and speed on the rower. Incorporating longer duration rowing sessions and interval training can also enhance cardiovascular fitness.

6. Wall Balls:
Konstantin's time for the Wall Balls segment was 00:05:58, which was 00:11 slower than the average. To improve this segment, he should focus on improving his lower body and core strength. Exercises such as squats, lunges, and deadlifts can help build lower body strength and power. Additionally, incorporating core exercises like planks, Russian twists, or medicine ball slams can enhance stability and power during wall balls.

Strategies


- Pacing: Konstantin should focus on maintaining a consistent pace throughout the race to avoid burning out early or finishing with energy left unused. He should aim to start at a manageable pace and gradually increase intensity as the race progresses.
- Transition Efficiency: Konstantin should practice efficient transitions between exercises to minimize time spent in the Roxzone. This can be achieved through regular practice of transitioning between exercises, focusing on speed and fluidity.
- Strength Training: Konstantin should incorporate strength training exercises into his routine to improve overall strength and power. This will help him excel in the strength-focused segments of the race, such as Sandbag Lunges and Burpees Broad Jump.
- Cardiovascular Endurance: Konstantin should include cardiovascular workouts in his training program to improve his overall endurance. This will help him maintain a strong pace throughout the race and improve his performance in segments such as Ski Erg and Rowing.

By implementing these strategies and focusing on the identified areas of improvement, Konstantin Keller can enhance his performance in future Hyrox races. It is important for him to tailor his training to address his specific strengths and weaknesses, while also considering his age group and overall rank. Regular practice and consistency will be key to his success.

Similar Athletes
De Rooij Armin 2023 Rotterdam 01:18:16
Keller Konstantin 2023 Hamburg 01:18:17
Pagano Nick 2024 Fort Lauderdale 01:18:32
Kelly Mike 2024 Sports Direct HYROX London 01:18:25
Squarzoni Corey 2023 Milan 01:18:31
Woods Alastair 2024 Cape Town 01:18:29
OCarroll Charlie 2024 Dublin 01:18:15
Boyce Nicky 2024 London 01:18:12
Kaag Robin 2024 Maastricht 01:18:07
Coulson Jack 2024 London 01:18:15

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