Dive into this athlete’s performance at 2019 Karlsruhe 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 05:27. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 05:21 (From 50:23 to 45:02) | 98.2% |
| Rowing | 00:06 (From 05:02 to 04:56) | 1.8% |
| Ski Erg | 00:00 (From 04:14 to 04:14) | 0.0% |
| Sled Push | 00:00 (From 01:55 to 01:55) | 0.0% |
| Sled Pull | 00:00 (From 03:39 to 03:39) | 0.0% |
| BBJ | 00:00 (From 05:38 to 05:38) | 0.0% |
| Farmers Carry | 00:00 (From 01:57 to 01:57) | 0.0% |
| Sandbag Lunges | 00:00 (From 05:01 to 05:01) | 0.0% |
| Wall Balls | 00:00 (From 05:22 to 05:22) | 0.0% |
| Essler Michael | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:43 | 00:00 | 04:53 -00:10 | 00:00 +00:00 |
| Ski Erg | 04:14 | 04:43 | 04:33 -00:19 | 04:53 -00:10 |
| Running 2 | 05:23 | 08:57 | 05:18 +00:05 | 09:26 -00:29 |
| Sled Push | 01:55 | 14:20 | 03:10 -01:15 | 14:44 -00:24 |
| Running 3 | 05:45 | 16:15 | 05:47 -00:02 | 17:54 -01:39 |
| Sled Pull | 03:39 | 22:00 | 05:28 -01:49 | 23:41 -01:41 |
| Running 4 | 06:31 | 25:39 | 05:48 +00:43 | 29:09 -03:30 |
| Burpees Broad Jump | 05:38 | 32:10 | 06:05 -00:27 | 34:57 -02:47 |
| Running 5 | 06:22 | 37:48 | 06:00 +00:22 | 41:02 -03:14 |
| Rowing | 05:02 | 44:10 | 04:59 +00:03 | 47:02 -02:52 |
| Running 6 | 06:25 | 49:12 | 05:49 +00:36 | 52:01 -02:49 |
| Farmers Carry | 01:57 | 55:37 | 02:21 -00:24 | 57:50 -02:13 |
| Running 7 | 06:44 | 57:34 | 05:48 +00:56 | 01:00:11 -02:37 |
| Sandbag Lunges | 05:01 | 01:04:18 | 05:41 -00:40 | 01:05:59 -01:41 |
| Running 8 | 08:33 | 01:09:19 | 06:37 +01:56 | 01:11:40 -02:21 |
| Wall Balls | 05:22 | 01:17:52 | 07:23 -02:01 | 01:18:17 -00:25 |
| Roxzone | 10:26 | 01:33:34 | 07:54 +02:32 | 01:33:34 |
In terms of pacing, Michael's best running lap was 00:04:43, which was only 00:03 slower than average. This suggests that he was able to maintain a consistent pace throughout the race. However, his total running time was slower than average, indicating that he may need to focus on improving his running endurance.
To improve in the Run Total segment, Michael should focus on improving his overall fitness and reducing his transition time. This can be accomplished through a combination of strength training and conditioning exercises. Some specific exercises that can be beneficial include interval training, hill sprints, and plyometric exercises such as box jumps and jump squats. Additionally, practicing quick transitions between exercises and minimizing rest time will help improve his performance in this segment.
In the Roxzone segment, where Michael spent 02:45 more than the average, he should prioritize improving his overall fitness and reducing transition time. This can be achieved through interval training, circuit training, and incorporating functional movements such as burpees and kettlebell swings into his workouts. Additionally, focusing on improving his cardiovascular endurance through high-intensity interval training (HIIT) and increasing his overall fitness level will aid in reducing time spent in the Roxzone.
For the Running 8, 7, 4, 6, and 5 segments, Michael should focus on improving his running endurance and pace. This can be achieved through a combination of long-distance running, interval training, and tempo runs. Incorporating strength training exercises that target the lower body, such as squats, lunges, and calf raises, will also help improve his running performance. Additionally, working on his running form and technique, such as maintaining proper posture, stride length, and foot strike, will contribute to more efficient running.
Overall, with targeted training strategies and implementation of race strategies, Michael can improve his performance in future Hyrox races. By focusing on improving his running endurance, reducing transition time, and incorporating strength training to complement his running, he can enhance his overall performance and achieve better results.
| Similar Athletes | |||
|---|---|---|---|
| Kleinke Tobias | 2021 Hamburg | 01:33:48 | |
| Medack Jörg | 2024 Stuttgart | 01:33:16 | |
| Bizzoco Paolo | 2024 Milan | 01:33:40 | |
| Hannon Seán | 2024 Dublin | 01:33:24 | |
| Czora Bartosz | 2023 Hamburg | 01:33:26 | |
| Chia Steve | 2024 Singapore | 01:33:08 | |
| Juli Rainer | 2024 Frankfurt | 01:34:04 | |
| Pfingttag Stefan | 2024 Singapore National Stadium | 01:33:12 | |
| Silva Dide | 2022 Amsterdam | 01:33:37 | |
| Louw Sheldon | 2023 Hong Kong | 01:34:04 | |
| Other Results from this athlete | ||
|---|---|---|
| 2018 Stuttgart Essler Michael | 01:27:20 | |
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Essler Michael
