Dive into this athlete’s performance at 2023 Köln 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 07:41. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 06:39 (From 53:52 to 47:13) | 86.6% |
| Farmers Carry | 00:44 (From 03:11 to 02:27) | 9.5% |
| Rowing | 00:18 (From 05:22 to 05:04) | 3.9% |
| Ski Erg | 00:00 (From 04:35 to 04:35) | 0.0% |
| Sled Push | 00:00 (From 02:56 to 02:56) | 0.0% |
| Sled Pull | 00:00 (From 03:42 to 03:42) | 0.0% |
| BBJ | 00:00 (From 05:18 to 05:18) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:38 to 04:38) | 0.0% |
| Wall Balls | 00:00 (From 07:28 to 07:28) | 0.0% |
| Klameth Justus | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:53 | 00:00 | 05:05 -00:12 | 00:00 +00:00 |
| Ski Erg | 04:35 | 04:53 | 04:38 -00:03 | 05:05 -00:12 |
| Running 2 | 06:54 | 09:28 | 05:30 +01:24 | 09:43 -00:15 |
| Sled Push | 02:56 | 16:22 | 03:20 -00:24 | 15:13 +01:09 |
| Running 3 | 07:20 | 19:18 | 06:04 +01:16 | 18:33 +00:45 |
| Sled Pull | 03:42 | 26:38 | 05:48 -02:06 | 24:37 +02:01 |
| Running 4 | 07:13 | 30:20 | 06:02 +01:11 | 30:25 -00:05 |
| Burpees Broad Jump | 05:18 | 37:33 | 06:36 -01:18 | 36:27 +01:06 |
| Running 5 | 07:25 | 42:51 | 06:17 +01:08 | 43:03 -00:12 |
| Rowing | 05:22 | 50:16 | 05:06 +00:16 | 49:20 +00:56 |
| Running 6 | 07:08 | 55:38 | 06:07 +01:01 | 54:26 +01:12 |
| Farmers Carry | 03:11 | 01:02:46 | 02:30 +00:41 | 01:00:33 +02:13 |
| Running 7 | 07:08 | 01:05:57 | 06:04 +01:04 | 01:03:03 +02:54 |
| Sandbag Lunges | 04:38 | 01:13:05 | 06:10 -01:32 | 01:09:07 +03:58 |
| Running 8 | 05:53 | 01:17:43 | 07:03 -01:10 | 01:15:17 +02:26 |
| Wall Balls | 07:28 | 01:23:36 | 07:55 -00:27 | 01:22:20 +01:16 |
| Roxzone | 07:46 | 01:38:45 | 08:30 -00:44 | 01:38:45 |
In terms of his splits, Klameth's total running time of 00:53:52 was 07:50 slower than the average. This suggests that he may need to focus more on improving his running speed and efficiency. However, it is worth noting that his best running lap of 00:04:53 was only 00:04 slower than the average, indicating that he has the potential to perform well in running segments.
To improve these segments, Klameth should focus on both his overall fitness and his transition time in the roxzone. Improving his overall fitness will help him maintain a faster pace throughout the race, while reducing his transition time will minimize the rest periods and increase his overall speed.
Specific training strategies and techniques for each segment include:
1. Running 2, Running 3, Running 4, Running 5, Running 6, Running 7:
- Interval training: Include high-intensity intervals in Klameth's running workouts to improve his speed and endurance.
- Tempo runs: Incorporate tempo runs at a slightly faster pace than his race pace to improve his stamina and ability to maintain a consistent speed.
- Hill repeats: Include hill repeats in his training to build strength and improve his ability to maintain pace on inclines.
- Form correction: Work on Klameth's running form to ensure efficiency and minimize energy wastage.
2. Farmers Carry:
- Grip strength training: Include exercises such as farmer's walks, deadlifts, and kettlebell swings to improve grip strength and endurance.
- Core strengthening: Incorporate exercises like planks, Russian twists, and weighted carries to improve overall core stability and support during the carry.
3. Rowing:
- Technique improvement: Focus on proper rowing technique, including a strong leg drive, a powerful pull with the arms, and a controlled return.
- Interval training: Incorporate interval training on the rowing machine to improve power and endurance.
By implementing these strategies and incorporating the specific training techniques mentioned, Justus Klameth can improve his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Lan Ronald | 2024 Singapore | 01:38:41 | |
| Zebitz Thompson Jan | 2022 Birmingham | 01:38:54 | |
| Dawson Keith | 2024 Stockholm | 01:38:22 | |
| Di Siena Gianluca | 2024 Turin | 01:38:43 | |
| Ong Jun Bin | 2024 Singapore | 01:38:26 | |
| Seidel Michael | 2018 Essen | 01:38:16 | |
| Leber Maik | 2024 Berlin | 01:38:17 | |
| Baier Dennis | 2022 Frankfurt | 01:38:40 | |
| Mcgovern Conor | 2024 Dublin | 01:39:07 | |
| özkaynak mehmet | 2024 Stockholm | 01:38:27 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Frankfurt Klameth Justus | 01:33:51 | |
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Klameth Justus
