Dive into this athlete’s performance at 2024 Frankfurt 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.
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!
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.
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.
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.
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.
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 03:38. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 01:10 (From 06:07 to 04:57) | 32.1% |
| Sled Push | 00:44 (From 03:37 to 02:53) | 20.2% |
| BBJ | 00:38 (From 06:02 to 05:24) | 17.4% |
| Sandbag Lunges | 00:27 (From 05:36 to 05:09) | 12.4% |
| Ski Erg | 00:24 (From 04:52 to 04:28) | 11.0% |
| Wall Balls | 00:10 (From 06:40 to 06:30) | 4.6% |
| Rowing | 00:05 (From 04:55 to 04:50) | 2.3% |
| Farmers Carry | 00:00 (From 01:45 to 01:45) | 0.0% |
| Run Total | 00:00 (From 42:24 to 42:24) | 0.0% |
| Münchrath Oliver | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:54 | 00:00 | 04:47 -00:53 | 00:00 +00:00 |
| Ski Erg | 04:52 | 03:54 | 04:30 +00:22 | 04:47 -00:53 |
| Running 2 | 04:44 | 08:46 | 05:06 -00:22 | 09:17 -00:31 |
| Sled Push | 03:37 | 13:30 | 03:02 +00:35 | 14:23 -00:53 |
| Running 3 | 05:28 | 17:07 | 05:35 -00:07 | 17:25 -00:18 |
| Sled Pull | 06:07 | 22:35 | 05:12 +00:55 | 23:00 -00:25 |
| Running 4 | 05:47 | 28:42 | 05:33 +00:14 | 28:12 +00:30 |
| Burpees Broad Jump | 06:02 | 34:29 | 05:42 +00:20 | 33:45 +00:44 |
| Running 5 | 05:28 | 40:31 | 05:44 -00:16 | 39:27 +01:04 |
| Rowing | 04:55 | 45:59 | 04:54 +00:01 | 45:11 +00:48 |
| Running 6 | 05:23 | 50:54 | 05:34 -00:11 | 50:05 +00:49 |
| Farmers Carry | 01:45 | 56:17 | 02:17 -00:32 | 55:39 +00:38 |
| Running 7 | 05:29 | 58:02 | 05:34 -00:05 | 57:56 +00:06 |
| Sandbag Lunges | 05:36 | 01:03:31 | 05:25 +00:11 | 01:03:30 +00:01 |
| Running 8 | 06:14 | 01:09:07 | 06:15 -00:01 | 01:08:55 +00:12 |
| Wall Balls | 06:40 | 01:15:21 | 06:54 -00:14 | 01:15:10 +00:11 |
| Roxzone | 07:32 | 01:29:25 | 07:21 +00:11 | 01:29:25 |
Oliver, first off, let's recognize the effort you put into the 2024 Frankfurt Hyrox! Finishing with an overall time of 01:29:25 places you well within the top 62% of competitors. That's no small feat! You've shown you can run—your total running time of 00:42:24 is a solid 01:49 faster than average. This indicates that you have a strong runner profile; however, your performance in strength-based segments could use some work.
Your pacing started off strong with a remarkable running 1 lap at 00:03:54, which is 00:53 faster than average. However, it seems you might have gone out too fast, as your subsequent running segments showed a slight decline in pace. Remember, it's a marathon, not a sprint—unless you're sprinting, then it's a sprint! 😅
In terms of strength, segments like the Sled Push and Sled Pull clearly presented challenges, contributing to slower times that could have been optimized. Consistent training in these areas and refining your technique can make a significant difference. Let’s dive into those segments that need attention!
Focus on explosive leg strength and technique. Try practicing with lighter weights at high intensity. Aim for 4-6 sets of 20-meter pushes, focusing on driving through your legs and maintaining a straight back. Consider incorporating resistance band exercises to help translate that strength into power.
This segment can be improved by enhancing your grip strength and upper body pulling mechanics. Use a rowing machine or resistance bands for specific pulling exercises. Incorporate 2-3 sessions a week with heavy carries and pulling drills, such as inverted rows or TRX rows, to build a strong back and grip.
To maximize efficiency here, focus on explosive movements. Practice burpee variations with a focus on jumping instead of stepping back, and incorporate broad jumps in your training. Aim for 5 sets of 5 burpee broad jumps with a 1-minute rest in between to build endurance and explosiveness.
Strengthening your legs and core will enhance this segment. Incorporate weighted lunges into your training, aiming for 3 sets of 10 per leg. Ensure your form is on point—keep your chest up and core engaged. Consider adding mobility work to prevent fatigue during the race.
Work on your technique and endurance on the Ski Erg. Incorporate interval training where you push hard for 30 seconds followed by 30 seconds of active recovery. Gradually increase your time on the machine to build endurance.
When you’re in the race, remember to manage your energy wisely. Start strong but controlled. Your first run segment showed you can push the pace, but make sure you’re not exhausting yourself for the strength segments. Think of it as a chess game—each segment is a piece, and you want to keep plenty of pieces on the board for the end game.
Transition times (Roxzone) are critical! You spent 00:07:32 transitioning, which is 00:13 slower than average. Consider practicing quick transitions in your training. Set up a mock Hyrox course and time yourself moving from one exercise to another. This will condition your body and mind to be more efficient during the actual race.
Oliver, you’ve got a solid foundation and the potential to elevate your performance to the next level! Remember this: “It’s not about the destination, it’s about the journey.” Embrace each training session, and don't shy away from the hard work—after all, the pain you feel today is the strength you feel tomorrow. 💪
Keep pushing those limits! You’ve got what it takes to turn those weaknesses into strengths. Each session is a step forward, and every effort counts. Now, get out there and show those sleds who’s boss! 🏆
Your Rox-Coach is here cheering you on every step of the way! 💥
| Similar Athletes | |||
|---|---|---|---|
| Reckemeier Andreas | 2024 Hamburg | 01:29:04 | |
| Mathieu Valentin | 2023 Paris | 01:28:55 | |
| Moreiko Frank | 2024 Berlin | 01:29:54 | |
| Jones James | 2024 Manchester | 01:28:55 | |
| Gidman Barry | 2023 Birmingham | 01:29:33 | |
| Le Bel Michael | 2024 Toronto | 01:29:06 | |
| Guillén Gutiérrez Andrés | 2024 Ciudad de Mexico | 01:28:55 | |
| Pacetti Matteo | 2024 Turin | 01:29:15 | |
| Hasenstab Markus | 2023 Karlsruhe | 01:29:02 | |
| Meise Benny | 2018 Leipzig | 01:29:50 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Münchrath Oliver
