Dive into this athlete’s performance at 2019 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 567 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 10:43. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Wall Balls | 05:37 (From 14:58 to 09:21) | 52.4% |
| BBJ | 03:08 (From 10:50 to 07:42) | 29.2% |
| Sandbag Lunges | 01:42 (From 08:46 to 07:04) | 15.9% |
| Rowing | 00:13 (From 05:36 to 05:23) | 2.0% |
| Ski Erg | 00:03 (From 04:56 to 04:53) | 0.5% |
| Sled Push | 00:00 (From 03:28 to 03:28) | 0.0% |
| Sled Pull | 00:00 (From 05:56 to 05:56) | 0.0% |
| Farmers Carry | 00:00 (From 02:20 to 02:20) | 0.0% |
| Run Total | 00:00 (From 48:32 to 48:32) | 0.0% |
| Pflugradt Marco | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:42 | 00:00 | 05:36 +00:06 | 00:00 +00:00 |
| Ski Erg | 04:56 | 05:42 | 04:51 +00:05 | 05:36 +00:06 |
| Running 2 | 05:37 | 10:38 | 06:15 -00:38 | 10:27 +00:11 |
| Sled Push | 03:28 | 16:15 | 03:49 -00:21 | 16:42 -00:27 |
| Running 3 | 06:09 | 19:43 | 06:59 -00:50 | 20:31 -00:48 |
| Sled Pull | 05:56 | 25:52 | 06:39 -00:43 | 27:30 -01:38 |
| Running 4 | 06:15 | 31:48 | 06:56 -00:41 | 34:09 -02:21 |
| Burpees Broad Jump | 10:50 | 38:03 | 07:58 +02:52 | 41:05 -03:02 |
| Running 5 | 06:35 | 48:53 | 07:19 -00:44 | 49:03 -00:10 |
| Rowing | 05:36 | 55:28 | 05:26 +00:10 | 56:22 -00:54 |
| Running 6 | 06:06 | 01:01:04 | 07:01 -00:55 | 01:01:48 -00:44 |
| Farmers Carry | 02:20 | 01:07:10 | 02:52 -00:32 | 01:08:49 -01:39 |
| Running 7 | 06:09 | 01:09:30 | 07:03 -00:54 | 01:11:41 -02:11 |
| Sandbag Lunges | 08:46 | 01:15:39 | 07:16 +01:30 | 01:18:44 -03:05 |
| Running 8 | 06:04 | 01:24:25 | 08:51 -02:47 | 01:26:00 -01:35 |
| Wall Balls | 14:58 | 01:30:29 | 09:30 +05:28 | 01:34:51 -04:22 |
| Roxzone | 09:45 | 01:55:03 | 10:42 -00:57 | 01:55:03 |
- Transitions: Marco should work on improving his transition times between segments. This can be achieved by practicing quick and efficient transitions during his training. By minimizing the time spent in the roxzone, he can save valuable time and maintain momentum throughout the race.
- Strength Training: Marco should continue to prioritize strength training in his routine. This will help him improve his overall performance in strength-based segments such as wall balls, burpees broad jump, and sandbag lunges. Incorporating exercises that target specific muscle groups used in these segments, such as squats, lunges, and upper body exercises, will help improve his strength and performance.
- Running Endurance: Marco should continue to focus on improving his running endurance. By incorporating interval training, hill sprints, and tempo runs into his training routine, he can increase his running speed and endurance. This will enable him to perform better in running segments and maintain a faster overall running time.
Overall, Marco Pflugradt had a solid performance in the 2019 Hamburg HYROX race. By focusing on specific areas of improvement, such as wall balls, burpees broad jump, and sandbag lunges, and implementing the suggested training strategies and techniques, he can enhance his performance in future races. Additionally, maintaining a consistent pace, improving transitions, and continuing to prioritize strength training and running endurance will contribute to his overall improvement in the HYROX race.
| Similar Athletes | |||
|---|---|---|---|
| De-Netto Clayton | 2024 London | 01:55:29 | |
| von Heymann Alexander | 2020 Karlsruhe | 01:54:45 | |
| Gorski Ivica | 2019 Karlsruhe | 01:55:21 | |
| Wegener Bernd | 2023 World Championships Manchester | 01:55:29 | |
| Wins Frédéric | 2024 Nice | 01:55:19 | |
| Van Berkel Miel | 2023 Rotterdam | 01:55:21 | |
| Reichl Philip | 2023 Frankfurt | 01:55:01 | |
| Bramhall Mark | 2024 Glasgow | 01:55:30 | |
| DeNetto Clayton | 2024 London | 01:55:29 | |
| Wilson Gavin | 2024 Birmingham | 01:54:55 | |
| Other Results from this athlete | ||
|---|---|---|
| 2019 Hannover Pflugradt Marco | 01:48:32 | |
| 2018 Hamburg Pflugradt Marco | 02:00:16 | |
| 2020 Hannover Pflugradt Marco | 01:58:50 | |
| 2021 Hamburg Pflugradt Marco | 01:55:14 | |
| 2023 Hamburg Pflugradt Marco | 02:03:32 | |
| 2023 Hamburg Pflugradt Marco | 01:51:20 | |
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Pflugradt Marco
