Dive into this athlete’s performance at 2023 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 05:41. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 04:30 (From 51:43 to 47:13) | 79.2% |
| Sled Pull | 00:53 (From 06:32 to 05:39) | 15.5% |
| Wall Balls | 00:18 (From 07:54 to 07:36) | 5.3% |
| Ski Erg | 00:00 (From 04:32 to 04:32) | 0.0% |
| Sled Push | 00:00 (From 02:40 to 02:40) | 0.0% |
| BBJ | 00:00 (From 05:26 to 05:26) | 0.0% |
| Rowing | 00:00 (From 04:52 to 04:52) | 0.0% |
| Farmers Carry | 00:00 (From 02:18 to 02:18) | 0.0% |
| Sandbag Lunges | 00:00 (From 05:33 to 05:33) | 0.0% |
| Koslowski Dennis | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:13 | 00:00 | 05:04 +00:09 | 00:00 +00:00 |
| Ski Erg | 04:32 | 05:13 | 04:38 -00:06 | 05:04 +00:09 |
| Running 2 | 05:30 | 09:45 | 05:31 -00:01 | 09:42 +00:03 |
| Sled Push | 02:40 | 15:15 | 03:19 -00:39 | 15:13 +00:02 |
| Running 3 | 06:29 | 17:55 | 06:04 +00:25 | 18:32 -00:37 |
| Sled Pull | 06:32 | 24:24 | 05:48 +00:44 | 24:36 -00:12 |
| Running 4 | 06:39 | 30:56 | 06:02 +00:37 | 30:24 +00:32 |
| Burpees Broad Jump | 05:26 | 37:35 | 06:37 -01:11 | 36:26 +01:09 |
| Running 5 | 06:36 | 43:01 | 06:17 +00:19 | 43:03 -00:02 |
| Rowing | 04:52 | 49:37 | 05:06 -00:14 | 49:20 +00:17 |
| Running 6 | 06:37 | 54:29 | 06:07 +00:30 | 54:26 +00:03 |
| Farmers Carry | 02:18 | 01:01:06 | 02:30 -00:12 | 01:00:33 +00:33 |
| Running 7 | 06:32 | 01:03:24 | 06:04 +00:28 | 01:03:03 +00:21 |
| Sandbag Lunges | 05:33 | 01:09:56 | 06:10 -00:37 | 01:09:07 +00:49 |
| Running 8 | 08:10 | 01:15:29 | 07:03 +01:07 | 01:15:17 +00:12 |
| Wall Balls | 07:54 | 01:23:39 | 07:55 -00:01 | 01:22:20 +01:19 |
| Roxzone | 07:17 | 01:38:42 | 08:27 -01:10 | 01:38:42 |
In terms of his overall time, Dennis completed the race in 01:38:42. His total running time was 00:51:43, which was 05:57 slower than the average time. This indicates a potential area for improvement in his running performance. However, it is worth noting that his best running lap was 00:05:13, which suggests that he has the capability to perform well in shorter bursts of running.
To improve his running performance, Dennis should incorporate specific training strategies and techniques. He should focus on increasing his overall fitness level and improving his transition time in the roxzone. Enhanced fitness will help him maintain a faster pace throughout the race, while reducing transition time will prevent unnecessary rest periods.
Specific exercises and training routines that can benefit Dennis include interval training, hill sprints, and tempo runs. Interval training can improve his speed and endurance by alternating between high-intensity running and recovery periods. Hill sprints can help build leg strength and power, which are crucial for maintaining speed during the race. Tempo runs, done at a comfortably hard pace, will improve his ability to sustain a faster pace over longer distances.
Additionally, Dennis should work on his running form and technique. Proper running form can optimize his energy efficiency and reduce the risk of injury. He should focus on maintaining an upright posture, landing midfoot, and engaging his core and arms for efficient movement.
Furthermore, Dennis should strategically plan his transitions in the roxzone to minimize time loss. Practicing efficient and quick transitions during his training will ensure smooth movement between exercises and minimize rest periods.
To improve overall race performance, Dennis should consider incorporating strength training into his routine. Strengthening his upper body and core will enhance his performance in exercises such as sled pull and burpees broad jump. Exercises such as pull-ups, push-ups, and planks can be beneficial for building upper body and core strength.
Lastly, Dennis should focus on maintaining mental toughness and staying motivated during the race. Hyrox races can be physically and mentally demanding, so developing mental resilience and positive self-talk can help him push through challenging moments and maintain a strong performance.
In conclusion, Dennis Koslowski has shown potential in the 2023 Frankfurt Hyrox race. To improve his performance, he should focus on improving his running speed and endurance, optimizing transitions in the roxzone, and incorporating strength training into his routine. By implementing the suggested training strategies, techniques, and race strategies, Dennis can enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Johnstone Rowan | 2024 Brisbane | 01:38:17 | |
| Tompkins Craig | 2024 Berlin | 01:38:56 | |
| Rocher Quentin | 2024 Paris | 01:38:25 | |
| Dalvand Meysam | 2024 Melbourne | 01:38:37 | |
| Tomasi Baptiste | 2022 Hong Kong | 01:38:38 | |
| Vallelonga Matthew | 2024 Perth | 01:38:48 | |
| Peerbooms Sjoerd | 2024 Nice | 01:39:03 | |
| Viviani Andrea | 2023 Milan | 01:38:56 | |
| Verdejo Haro Andres | 2022 Madrid | 01:38:49 | |
| Hocquard Simon | 2023 Rotterdam | 01:38:17 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Köln Koslowski Dennis, Schwab Lena | 01:19:04 | |
| 2024 Amsterdam Koslowski Dennis, Schwab Lena | 01:23:40 | |
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Koslowski Dennis
