Koslow Sandro Hyrox Result

Dive into this athlete’s performance at 2024 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 35-39 #165031 01:18:47 96th in AG | Top 39.2% 410th | Top 32.9%
-00:59
38:41
Run Total
-00:07
04:50
Avg. Lap
+00:10
04:29
Best Lap
+00:19
33:29
Workout Total
+00:03
04:11
Avg. Workout
+00:44
06:42
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 Koslow Sandro'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 Koslow Sandro'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 Koslow Sandro'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 Koslow Sandro'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 03:38. Check the detail of the improvement plan below.

02:02 Potential Improvement 56.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:02 06:19 to 04:17 56.0%
Sandbag Lunges 01:05 05:21 to 04:16 29.8%
Wall Balls 00:17 05:34 to 05:17 7.8%
Run Total 00:10 38:41 to 38:31 4.6%
Sled Push 00:04 02:27 to 02:23 1.8%
Ski Erg 00:00 04:04 to 04:04 0.0%
Sled Pull 00:00 03:48 to 03:48 0.0%
Rowing 00:00 04:20 to 04:20 0.0%
Farmers Carry 00:00 01:36 to 01:36 0.0%

Splits Time

Koslow Sandro Perfect Race
Splits Total Average Total
Running 1 04:29 00:00 04:20 +00:09 00:00 +00:00
Ski Erg 04:04 04:29 04:20 -00:16 04:20 +00:09
Running 2 04:29 08:33 04:38 -00:09 08:40 -00:07
Sled Push 02:27 13:02 02:41 -00:14 13:18 -00:16
Running 3 04:45 15:29 05:01 -00:16 15:59 -00:30
Sled Pull 03:48 20:14 04:27 -00:39 21:00 -00:46
Running 4 04:52 24:02 05:00 -00:08 25:27 -01:25
Burpees Broad Jump 06:19 28:54 04:41 +01:38 30:27 -01:33
Running 5 04:58 35:13 05:09 -00:11 35:08 +00:05
Rowing 04:20 40:11 04:39 -00:19 40:17 -00:06
Running 6 04:54 44:31 05:02 -00:08 44:56 -00:25
Farmers Carry 01:36 49:25 02:01 -00:25 49:58 -00:33
Running 7 04:58 51:01 05:01 -00:03 51:59 -00:58
Sandbag Lunges 05:21 55:59 04:35 +00:46 57:00 -01:01
Running 8 05:20 01:01:20 05:28 -00:08 01:01:35 -00:15
Wall Balls 05:34 01:06:40 05:46 -00:12 01:07:03 -00:23
Roxzone 06:42 01:18:47 05:58 +00:44 01:18:47
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Sandro Koslow has turned in a strong performance at the 2024 Hamburg Hyrox race, finishing within the top 32% of all athletes and in the top 39% of his age category. His total running time was 01:14 faster than the average, suggesting a strong runner profile. His pacing was generally well-managed, as evidenced by his consistently faster-than-average times in all running segments. His strength parts were also impressive, especially in the Ski Erg, Sled Push, and Farmers Carry segments where he performed significantly better than average. However, there were a few areas such as the Roxzone, Burpees Broad Jump, and Sandbag Lunges where Sandro's performance was slower than average, indicating potential for improvement.

Segments to Improve:

  • Burpees Broad Jump: This was Sandro's weakest segment. To improve in this area, Sandro could incorporate more plyometric exercises into his training routine. These exercises, including box jumps and tuck jumps, can help to increase explosive power and improve the speed and efficiency of his burpee broad jumps. Additionally, focusing on form, specifically maintaining a straight back and using the arms for momentum during the jump, can help to improve performance in this segment.
  • Roxzone: Sandro's time in the Roxzone was slower than average, suggesting a need to improve overall fitness and transition times. High-intensity interval training (HIIT) can be an effective way to improve cardiovascular fitness and endurance. To improve transition times, Sandro could practice transitioning between different exercises in his training sessions. This can help to minimize downtime and improve efficiency during the race.
  • Sandbag Lunges: To improve his performance in this segment, Sandro could incorporate more strength training into his routine, focusing on lower body exercises such as squats, lunges, and deadlifts. Additionally, practicing the specific movement of the sandbag lunge can help to improve form and efficiency.

Race Strategies:

For future races, Sandro should continue to leverage his strengths in running and certain strength segments, while also focusing on the areas identified for improvement. During the race, it might be beneficial to pace himself more conservatively at the start to conserve energy for the more challenging segments later in the race. Furthermore, focusing on efficient transitions between exercises and maintaining good form throughout can help to minimize fatigue and maintain a steady pace throughout the race. Lastly, implementing a comprehensive warm-up routine before the race can help to prepare the body for the intense effort to come, potentially improving overall performance.

Similar Athletes
Demo Santiago Nicolas 2024 Rimini 01:19:14
Heuze Yoann 2024 Milan 01:19:01
Peet Mathew 2023 Manchester 01:18:38
Nicholson Andy 2023 München 01:18:36
Villadsen Steffen 2024 Copenhagen 01:18:44
ORourke James 2024 Dublin 01:18:52
Kirsten Hendrik 2024 Frankfurt 01:18:45
Melarkey Ben 2024 Paris 01:18:31
Puchly Florian 2023 Madrid 01:18:27
Villalongue Maxime 2022 Madrid 01:18:32

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