Season 23/24 2023 Frankfurt (1400) HYROX (1164) Men (842) Röhr Mirko

Röhr Mirko Hyrox Result

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.

Performance Highlights

GER GER Flag Men 45-49 #124037 01:24:30 22nd in AG | Top 31.0% 390th | Top 46.3%
+01:48
44:03
Run Total
+00:14
05:30
Avg. Lap
-00:10
04:20
Best Lap
-01:31
34:05
Workout Total
-00:12
04:15
Avg. Workout
-00:16
06:27
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men

Running

We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Workouts

We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Röhr Mirko's performance at each station and run segment compared to the average. It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Röhr Mirko's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 1000 athletes with similar finish time in Hyrox Men

Spread of Splits Time

This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Röhr Mirko's performance against the competition, identifying areas of strength and those needing improvement. This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.

Percentile based on all the athletes who competed in Hyrox Men

Improvement Plan

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 Röhr Mirko's 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 04:16. Check the detail of the improvement plan below.

02:54 Potential Improvement 68.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:54 44:03 to 41:09 68.0%
Burpees Broad Jump 00:50 05:43 to 04:53 19.5%
Sandbag Lunges 00:31 05:15 to 04:44 12.1%
Wall Balls 00:01 05:56 to 05:55 0.4%
Ski Erg 00:00 04:15 to 04:15 0.0%
Sled Push 00:00 02:19 to 02:19 0.0%
Sled Pull 00:00 04:11 to 04:11 0.0%
Rowing 00:00 04:39 to 04:39 0.0%
Farmers Carry 00:00 01:47 to 01:47 0.0%

Splits Time

Röhr Mirko Perfect Race
Splits Total Average Total
Running 1 04:20 00:00 04:34 -00:14 00:00 +00:00
Ski Erg 04:15 04:20 04:25 -00:10 04:34 -00:14
Running 2 05:03 08:35 04:54 +00:09 08:59 -00:24
Sled Push 02:19 13:38 02:51 -00:32 13:53 -00:15
Running 3 05:24 15:57 05:21 +00:03 16:44 -00:47
Sled Pull 04:11 21:21 04:51 -00:40 22:05 -00:44
Running 4 05:27 25:32 05:19 +00:08 26:56 -01:24
Burpees Broad Jump 05:43 30:59 05:13 +00:30 32:15 -01:16
Running 5 05:35 36:42 05:29 +00:06 37:28 -00:46
Rowing 04:39 42:17 04:47 -00:08 42:57 -00:40
Running 6 05:38 46:56 05:20 +00:18 47:44 -00:48
Farmers Carry 01:47 52:34 02:08 -00:21 53:04 -00:30
Running 7 05:43 54:21 05:19 +00:24 55:12 -00:51
Sandbag Lunges 05:15 01:00:04 05:00 +00:15 01:00:31 -00:27
Running 8 06:56 01:05:19 05:55 +01:01 01:05:31 -00:12
Wall Balls 05:56 01:12:15 06:21 -00:25 01:11:26 +00:49
Roxzone 06:27 01:24:30 06:43 -00:16 01:24:30
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Mirko Röhr had a strong performance in the 2023 Frankfurt Hyrox race, finishing in the top 33% overall and top 23% in his age group. His overall time of 01:24:30 was solid, but there are areas where he can make improvements to further enhance his performance. Mirko's total running time of 00:44:03 was 03:06 slower than the average, indicating a potential area of improvement. Despite this, Mirko's best running lap was impressive at 00:04:20.

Segments to Improve


Based on the splits analysis, there are several segments where Mirko lost time compared to the average. These include Running 8, Burpees Broad Jump, Running 7, Sandbag Lunges, and Running 6. To improve these segments, Mirko should focus on specific training strategies and techniques.

For Running 8, Mirko should work on his running endurance and speed. Incorporating interval training, such as high-intensity interval training (HIIT) and tempo runs, can help improve his overall running performance. Additionally, including hill repeats and sprints in his training routine can enhance his strength and power during running.

In the Burpees Broad Jump segment, Mirko should focus on improving his burpee technique and explosiveness. Incorporating exercises like squat jumps, box jumps, and plyometric push-ups can help him develop power and explosiveness for the burpees. Additionally, practicing proper form and efficiency in performing the burpees can help reduce time spent on this segment.

For Running 7 and Sandbag Lunges, Mirko should work on improving his running endurance and speed. Incorporating long-distance runs, tempo runs, and interval training can help him build endurance and improve his running pace. Additionally, including strength training exercises that target the lower body, such as lunges, squats, and step-ups, can enhance his leg strength and stability during running.

In the Running 6 segment, Mirko should focus on improving his running endurance and speed. Incorporating interval training, tempo runs, and hill repeats can help him improve his running performance. Additionally, including exercises that target the core, such as planks, Russian twists, and mountain climbers, can enhance his stability and efficiency during running.

Strategies


To improve overall performance during the race, Mirko should consider implementing the following strategies:

1. Pacing:
It is important for Mirko to maintain a consistent pace throughout the race. Avoid starting too fast and burning out early. Instead, aim for a steady pace that allows for sustainable energy expenditure throughout the event.

2. Transitions:
To improve the roxzone time, Mirko should work on improving his overall fitness and transition time. This can be achieved through specific training focusing on quick and efficient transitions between exercises. Incorporating circuit training and practicing quick transitions during workouts can help improve overall efficiency.

3. Mental Preparation:
Hyrox races can be physically and mentally demanding. Mirko should focus on developing mental resilience and positivity during training and race preparation. Visualizing successful race scenarios and practicing positive self-talk can help him stay motivated and focused during the event.

4. Nutrition and Hydration:
Proper nutrition and hydration are crucial for optimal performance. Mirko should ensure he is properly fueling his body before, during, and after the race. Consulting with a sports nutritionist can help him develop a personalized nutrition plan tailored to his specific needs and goals.

By implementing these strategies and incorporating the suggested training techniques and exercises, Mirko can enhance his performance in the Hyrox race and continue to improve his overall fitness and athleticism.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Sterris Faadiel 2023 Maastricht European Championships 01:24:39
Nuzum Dre 2022 Dallas 01:24:47
Van Der Woude Rudie 2023 Amsterdam 01:24:45
Creed Darren 2024 Malaga 01:24:56
Kaliszewski Karol 2024 Poznan 01:24:18
González Rodríguez David 2024 Madrid 01:24:15
Lor Frédéric 2024 Marseille 01:24:01
Mcginn Peter 2024 Birmingham 01:24:57
Saunders Lloyd 2023 London 01:24:55
Corry Ian 2022 London 01:24:45

Measure Your Performance Against Top Athletes

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