Dive into this athlete’s performance at 2024 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.
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
Run, Baby, Run!
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!
Based on 1000 athletes with similar finish time in Hyrox Men
Station Showdown
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.
Based on 1000 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
Here’s the full breakdown of Gleiß Nils's 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 Gleiß Nils hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 1000 athletes with similar finish time in Hyrox Men
Expected Finish Time
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.
Spread of Splits Time
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 Gleiß Nils’s 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.
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 Gleiß Nils'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
05:12.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Nils Gleiß showcased a strong performance in the 2024 Köln HYROX event, finishing in the top 31% of all athletes and top 28% within his age group. This performance underlines his competitive edge and fitness level. A closer look at his overall time and splits indicates that Nils has a more strength-oriented profile, as evidenced by superior performance in strength-focused segments like the Sled Push, Sled Pull, Burpees Broad Jump, and Sandbag Lunges. However, his total running time was 03:19 slower than average, suggesting room for improvement in running efficiency and endurance. Additionally, the Roxzone time was significantly slower than average, indicating potential inefficiencies in transition times and overall fitness that could be addressed for a more balanced athlete profile.
Segments to Improve:
Total Running Time: To improve running efficiency and endurance, Nils should focus on incorporating interval training, long steady runs, and hill sprints into his workout routine. Interval training can help improve VO2 max, while long runs will build endurance. Hill sprints will increase leg strength and running economy. Incorporating plyometrics twice a week can also enhance running efficiency by improving explosive power and stride.
Roxzone: Improving transition times and overall fitness could significantly enhance Nils' Roxzone performance. Incorporating circuit training with minimal rest between exercises can simulate the quick transitions between exercises experienced during a race. Practicing specific transition drills, emphasizing swift movements from one exercise to the next, can also reduce Roxzone time.
Ski Erg and Rowing: These segments showed room for improvement and can benefit from targeted endurance and technique training. For Ski Erg, focusing on high-intensity interval training (HIIT) sessions will build endurance and power. Technique drills aimed at maximizing pull length and efficiency can also enhance performance. For Rowing, incorporating rowing intervals with emphasis on power strokes and consistent pacing can improve time. Technique work focusing on optimizing the stroke's catch, drive, and recovery phases will also be beneficial.
Race Strategies:
Pacing: Given the analysis of Nils' splits, a more strategic pacing approach could be beneficial. Starting at a controlled pace and gradually increasing intensity can help preserve energy for the latter stages of the race. Specifically, practicing pacing strategies during training, where Nils simulates race conditions with targeted split times, can help him manage his energy more efficiently during the race.
Strength and Endurance Balance: Focusing on balancing strength and endurance training will be crucial. This involves not only continuing with strength training sessions that have proven successful but also dedicating specific days to long endurance runs. A balanced approach will ensure that Nils does not sacrifice his strength advantage while improving his running performance.
Transition Drills: Implementing drills that mimic the race day transitions between running and strength exercises can help reduce Roxzone times. Practicing these transitions in a fatigued state, similar to race conditions, can also prepare Nils for the physical and mental challenges of quick switches during the event.
By focusing on these areas of improvement and implementing the suggested strategies, Nils Gleiß can become a more well-rounded athlete, potentially improving his overall rank and performance in future HYROX events.