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 Kolb Lars'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 Kolb Lars 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 Kolb Lars’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 Kolb Lars'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
04:21.
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:
Lars Kolb showcased a commendable performance in the 2024 Köln HYROX race, finishing in the top 37% overall and the top 36% in his age group. His performance can be characterized as more strength-oriented, with notably superior showings in strength-based exercises such as the Burpees Broad Jump and Sandbag Lunges, where he far outpaced the average times. However, his total running time was slightly below average, indicating a potential area for improvement on the endurance side of his training. The pacing analysis suggests that Lars started some of the running segments at a pace slower than average but managed to maintain or slightly improve his speed in later runs, implying a conservative start. This strategy might have preserved his energy for strength exercises but suggests room for improvement in running efficiency and endurance.
Segments to Improve:
Roxzone: Lars spent significantly more time in the Roxzone compared to the average, indicating longer rest periods or slower transitions. To improve, focus on high-intensity interval training (HIIT) to enhance overall fitness and incorporate transition drills in workouts to minimize downtime between exercises. Practicing quick transitions from running to strength exercises and vice versa will also be beneficial.
Total Running Time: Given that Lars's total running time is slower than average, incorporating more targeted endurance and speed work into his training regime is essential. Interval training, tempo runs, and long-distance runs at a steady pace can help improve both speed and endurance. Additionally, running drills that focus on improving form and efficiency, such as hill repeats and speed ladders, could enhance his running performance.
Rowing: To improve rowing speed, Lars should focus on technique drills that enhance stroke power and efficiency. Incorporating rowing intervals at various intensities and lengths can also help build endurance and strength. Exercises like deadlifts, squats, and kettlebell swings can improve the leg drive and overall power applied during each stroke.
Race Strategies:
Start Strong but Steady: Lars should consider starting the running segments at a slightly faster pace than his current strategy. A strong but steady start can help him shave off critical seconds in the initial segments, improving his total running time without compromising his strength performance.
Efficient Transitions: Reducing time in the Roxzone can significantly impact overall race time. Lars should practice efficient transitions between exercises, focusing on quick movements and minimal rest. Setting up mock transition zones in training could help simulate race conditions and improve his transition times.
Endurance and Strength Balance: Given Lars's strength-oriented profile, maintaining a balance between endurance and strength training is crucial. Integrating more running and cardiovascular workouts into his routine, without sacrificing strength training, will help build a more well-rounded fitness level suitable for HYROX races.
In conclusion, Lars Kolb has demonstrated strong potential in strength-based segments of the HYROX race but has identifiable areas for improvement in running endurance, transition efficiency, and specific exercise segments like rowing. Tailoring his training to address these areas, alongside strategic adjustments during the race, could markedly enhance his future race performances.