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 04:26. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Wall Balls | 01:14 (From 06:44 to 05:30) | 27.8% |
| Run Total | 01:14 (From 40:39 to 39:25) | 27.8% |
| Sandbag Lunges | 00:43 (From 05:09 to 04:26) | 16.2% |
| Ski Erg | 00:23 (From 04:39 to 04:16) | 8.6% |
| Farmers Carry | 00:21 (From 02:15 to 01:54) | 7.9% |
| Sled Push | 00:17 (From 02:45 to 02:28) | 6.4% |
| Rowing | 00:08 (From 04:44 to 04:36) | 3.0% |
| Sled Pull | 00:06 (From 04:22 to 04:16) | 2.3% |
| BBJ | 00:00 (From 04:08 to 04:08) | 0.0% |
| Lau Thomas | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:27 | 00:00 | 04:23 +00:04 | 00:00 +00:00 |
| Ski Erg | 04:39 | 04:27 | 04:21 +00:18 | 04:23 +00:04 |
| Running 2 | 04:43 | 09:06 | 04:44 -00:01 | 08:44 +00:22 |
| Sled Push | 02:45 | 13:49 | 02:44 +00:01 | 13:28 +00:21 |
| Running 3 | 04:55 | 16:34 | 05:07 -00:12 | 16:12 +00:22 |
| Sled Pull | 04:22 | 21:29 | 04:36 -00:14 | 21:19 +00:10 |
| Running 4 | 05:03 | 25:51 | 05:06 -00:03 | 25:55 -00:04 |
| Burpees Broad Jump | 04:08 | 30:54 | 04:54 -00:46 | 31:01 -00:07 |
| Running 5 | 05:08 | 35:02 | 05:15 -00:07 | 35:55 -00:53 |
| Rowing | 04:44 | 40:10 | 04:41 +00:03 | 41:10 -01:00 |
| Running 6 | 05:12 | 44:54 | 05:08 +00:04 | 45:51 -00:57 |
| Farmers Carry | 02:15 | 50:06 | 02:04 +00:11 | 50:59 -00:53 |
| Running 7 | 05:15 | 52:21 | 05:06 +00:09 | 53:03 -00:42 |
| Sandbag Lunges | 05:09 | 57:36 | 04:45 +00:24 | 58:09 -00:33 |
| Running 8 | 06:00 | 01:02:45 | 05:35 +00:25 | 01:02:54 -00:09 |
| Wall Balls | 06:44 | 01:08:45 | 05:57 +00:47 | 01:08:29 +00:16 |
| Roxzone | 05:21 | 01:20:41 | 06:15 -00:54 | 01:20:41 |
In terms of overall time, Thomas completed the race in 01:20:41. His total running time was 00:40:39, which was 01:36 slower than the average. This suggests that he could benefit from improving his running performance. However, it is important to note that his best running lap was 00:04:27, indicating that he has the potential to excel in this area.
To improve the Run Total segment, Thomas should work on improving his overall fitness and his transition time. This could involve incorporating high-intensity interval training (HIIT) sessions into his training routine, as well as practicing efficient and quick transitions between exercises.
For the Wall Balls segment, Thomas should focus on building strength and endurance in his lower body and core muscles. Exercises such as squats, lunges, and wall sits can help improve his performance in this segment. Additionally, he should pay attention to his form and ensure that he is utilizing proper technique throughout the movement.
In the Sandbag Lunges segment, Thomas should work on increasing his speed and efficiency. He can achieve this by incorporating exercises that target his lower body muscles, such as lunges, step-ups, and Bulgarian split squats. Additionally, he should practice maintaining proper posture and balance during the lunges.
To improve in the Ski Erg segment, Thomas should focus on building his cardiovascular endurance and upper body strength. Incorporating exercises such as rowing, push-ups, and dumbbell shoulder presses can help him develop the necessary strength and endurance for this segment.
For his best lap, Thomas should continue to focus on improving his running speed and efficiency. Incorporating interval training, tempo runs, and hill sprints into his training routine can help him increase his speed and endurance.
To improve performance in Running 8, Running 1, and Running 7, Thomas should focus on increasing his speed and endurance through specific running drills and exercises. Incorporating interval training, hill sprints, and tempo runs can help him improve his running performance in these segments.
Additionally, Thomas should prioritize efficient transitions between exercises in order to minimize time spent in the Roxzone. Practicing quick transitions during training sessions can help him become more efficient in this aspect.
Overall, Thomas Lau should continue to focus on improving his running performance while maintaining a well-rounded fitness routine. By incorporating specific training strategies and techniques, such as interval training, strength exercises, and form corrections, he can enhance his performance in the identified areas for improvement. With determination and consistent training, he has the potential to achieve even better results in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Musolino Mark | 2024 Fort Lauderdale | 01:20:51 | |
| Descamp François | 2024 Bordeaux | 01:20:21 | |
| Skinner Brian | 2024 Milan | 01:21:06 | |
| Cyckajtys Armin | 2022 Frankfurt | 01:20:34 | |
| Galloway Andrew | 2023 Melbourne | 01:20:36 | |
| Turrioni Maurizio | 2024 Turin | 01:20:18 | |
| Plews Andrew Andrew Plews | 2024 Rotterdam | 01:21:06 | |
| Noon Jack | 2023 London | 01:21:10 | |
| Son Of Beth Isaacs Josh | 2023 Dallas | 01:20:30 | |
| Hofman Leon | 2023 Paris | 01:20:30 | |
| Other Results from this athlete | ||
|---|---|---|
| 2019 Nürnberg Lau Thomas | 01:37:46 | |
| 2019 Leipzig Lau Thomas | 01:33:17 | |
| 2022 Frankfurt Lau Thomas | 01:18:19 | |
| 2022 Bremen Lau Thomas | 01:12:31 | |
| 2022 München Lau Thomas | 01:20:01 | |
| 2021 Hamburg Lau Thomas | 01:20:54 | |
| 2021 Berlin Lau Thomas | 01:20:44 | |
| 2021 Leipzig Lau Thomas | 01:20:12 | |
| 2023 München Lau Thomas | 01:19:52 | |
| 2023 Hannover Lau Thomas | 01:16:03 | |
| 2022 Hamburg Lau Thomas | 01:20:58 | |
| 2022 Berlin Lau Thomas | 01:17:08 | |
| 2022 Leipzig Lau Thomas | 01:17:15 | |
| 2023 Hamburg Lau Thomas | 01:18:18 | |
| 2023 München Lau Thomas | 01:19:00 | |
| 2024 Karlsruhe Lau Thomas | 01:19:23 | |
| 2024 Berlin Lau Thomas | 01:14:06 | |
| 2024 Stuttgart Lau Thomas | 01:24:18 | |
| 2024 Hamburg Lau Thomas | 01:20:39 | |
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Lau Thomas
