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.
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 05:20. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:20 (From 39:49 to 37:29) | 43.8% |
| Sled Pull | 00:56 (From 04:52 to 03:56) | 17.5% |
| Sandbag Lunges | 00:56 (From 05:02 to 04:06) | 17.5% |
| BBJ | 00:25 (From 04:29 to 04:04) | 7.8% |
| Wall Balls | 00:22 (From 05:25 to 05:03) | 6.9% |
| Ski Erg | 00:21 (From 04:32 to 04:11) | 6.6% |
| Sled Push | 00:00 (From 01:50 to 01:50) | 0.0% |
| Rowing | 00:00 (From 04:28 to 04:28) | 0.0% |
| Farmers Carry | 00:00 (From 01:40 to 01:40) | 0.0% |
| Knott Ulrich | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:19 | 00:00 | 04:16 +00:03 | 00:00 +00:00 |
| Ski Erg | 04:32 | 04:19 | 04:19 +00:13 | 04:16 +00:03 |
| Running 2 | 04:27 | 08:51 | 04:33 -00:06 | 08:35 +00:16 |
| Sled Push | 01:50 | 13:18 | 02:37 -00:47 | 13:08 +00:10 |
| Running 3 | 04:56 | 15:08 | 04:55 +00:01 | 15:45 -00:37 |
| Sled Pull | 04:52 | 20:04 | 04:22 +00:30 | 20:40 -00:36 |
| Running 4 | 04:54 | 24:56 | 04:53 +00:01 | 25:02 -00:06 |
| Burpees Broad Jump | 04:29 | 29:50 | 04:34 -00:05 | 29:55 -00:05 |
| Running 5 | 05:07 | 34:19 | 05:01 +00:06 | 34:29 -00:10 |
| Rowing | 04:28 | 39:26 | 04:37 -00:09 | 39:30 -00:04 |
| Running 6 | 05:10 | 43:54 | 04:55 +00:15 | 44:07 -00:13 |
| Farmers Carry | 01:40 | 49:04 | 01:59 -00:19 | 49:02 +00:02 |
| Running 7 | 05:12 | 50:44 | 04:53 +00:19 | 51:01 -00:17 |
| Sandbag Lunges | 05:02 | 55:56 | 04:28 +00:34 | 55:54 +00:02 |
| Running 8 | 05:48 | 01:00:58 | 05:19 +00:29 | 01:00:22 +00:36 |
| Wall Balls | 05:25 | 01:06:46 | 05:40 -00:15 | 01:05:41 +01:05 |
| Roxzone | 05:01 | 01:17:05 | 05:44 -00:43 | 01:17:05 |
Ulrich's total running time of 00:39:49 was 02:02 slower than the average for his finish time. This suggests that he may benefit from improving his overall fitness and transition time in order to decrease the time spent in the roxzone. Additionally, his best running lap of 00:04:19 indicates that he has the potential to excel in running segments.
To improve in the running segments, Ulrich should focus on specific drills and techniques to enhance his running performance. This could include interval training, tempo runs, and hill sprints to increase speed and endurance. Additionally, incorporating strength training exercises such as squats, lunges, and plyometric exercises can help improve running power and efficiency.
For the Sandbag Lunges segment, Ulrich should work on strengthening his lower body muscles, particularly the quads, hamstrings, and glutes. Exercises such as squats, lunges, and step-ups can help build strength in these areas.
In the Running 8 and Running 7 segments, Ulrich should focus on improving his pacing and endurance. Incorporating longer distance runs and incorporating interval training can help him build the necessary endurance for these segments.
For the Best Lap, Ski Erg, Sled Pull, Running 6, Running 1, and Burpees Broad Jump segments, Ulrich should consider incorporating specific drills and exercises to improve his overall strength and power. This could include exercises such as deadlifts, kettlebell swings, box jumps, and burpees.
Overall, Ulrich Knott has shown great potential in the Hyrox race and can further improve his performance by focusing on specific areas of improvement. By implementing the suggested training strategies, techniques, and race strategies, he can enhance his overall performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Huyzer Willie | 2024 Malaga | 01:17:11 | |
| Murphy Killian | 2023 Birmingham | 01:16:46 | |
| Ferguson Sean | 2023 Anaheim | 01:17:16 | |
| Joyce Samuel | 2023 London | 01:17:25 | |
| Petry Thilo | 2024 Frankfurt | 01:17:27 | |
| Sfiriklas Nikolaos | 2019 Frankfurt | 01:16:37 | |
| Richards Jake | 2023 London | 01:16:51 | |
| Lamping Tom | 2024 London | 01:17:09 | |
| Joyanes Miralles Antonio | 2024 Manchester | 01:17:05 | |
| Gemmell Jack | 2024 Paris | 01:17:32 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Köln Knott Ulrich | 01:14:34 | |
| 2024 Stuttgart Knott Ulrich | 01:19:23 | |
| 2024 Frankfurt Knott Ulrich | 01:22:03 | |
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Knott Ulrich
