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 286 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 15:45. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 12:25 (From 01:07:57 to 55:32) | 78.8% |
| BBJ | 02:41 (From 10:57 to 08:16) | 17.0% |
| Sandbag Lunges | 00:39 (From 08:15 to 07:36) | 4.1% |
| Ski Erg | 00:00 (From 04:56 to 04:56) | 0.0% |
| Sled Push | 00:00 (From 04:11 to 04:11) | 0.0% |
| Sled Pull | 00:00 (From 03:57 to 03:57) | 0.0% |
| Rowing | 00:00 (From 05:06 to 05:06) | 0.0% |
| Farmers Carry | 00:00 (From 02:26 to 02:26) | 0.0% |
| Wall Balls | 00:00 (From 06:55 to 06:55) | 0.0% |
| Koch Dominik | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:35 | 00:00 | 05:53 +00:42 | 00:00 +00:00 |
| Ski Erg | 04:56 | 06:35 | 04:57 -00:01 | 05:53 +00:42 |
| Running 2 | 07:45 | 11:31 | 06:29 +01:16 | 10:50 +00:41 |
| Sled Push | 04:11 | 19:16 | 04:07 +00:04 | 17:19 +01:57 |
| Running 3 | 08:50 | 23:27 | 07:20 +01:30 | 21:26 +02:01 |
| Sled Pull | 03:57 | 32:17 | 07:08 -03:11 | 28:46 +03:31 |
| Running 4 | 09:10 | 36:14 | 07:20 +01:50 | 35:54 +00:20 |
| Burpees Broad Jump | 10:57 | 45:24 | 08:46 +02:11 | 43:14 +02:10 |
| Running 5 | 10:04 | 56:21 | 07:44 +02:20 | 52:00 +04:21 |
| Rowing | 05:06 | 01:06:25 | 05:38 -00:32 | 59:44 +06:41 |
| Running 6 | 08:33 | 01:11:31 | 07:29 +01:04 | 01:05:22 +06:09 |
| Farmers Carry | 02:26 | 01:20:04 | 02:59 -00:33 | 01:12:51 +07:13 |
| Running 7 | 08:32 | 01:22:30 | 07:28 +01:04 | 01:15:50 +06:40 |
| Sandbag Lunges | 08:15 | 01:31:02 | 08:19 -00:04 | 01:23:18 +07:44 |
| Running 8 | 08:32 | 01:39:17 | 09:42 -01:10 | 01:31:37 +07:40 |
| Wall Balls | 06:55 | 01:47:49 | 10:47 -03:52 | 01:41:19 +06:30 |
| Roxzone | 09:09 | 02:03:44 | 11:38 -02:29 | 02:03:44 |
In terms of his running performance, Dominik had a total running time of 01:07:57, which was 12:41 slower than the average for his finish time. This indicates that he may need to work on his running speed and endurance. His best running lap was 00:06:35.
To improve the Run Total segment, Dominik should work on improving his overall fitness and transition time. He can incorporate high-intensity interval training (HIIT) sessions into his training routine to increase his cardiovascular endurance and speed. Additionally, practicing quick transitions between exercises can help him minimize the time spent in the roxzone.
For the Burpees Broad Jump segment, Dominik should focus on improving his power and explosiveness. Plyometric exercises such as box jumps, squat jumps, and burpees can help him develop the necessary strength and explosiveness for this segment. He should also work on his technique to ensure efficient movement during the burpees and broad jumps.
In the Running 5, Running 4, Running 3, Running 2, and Running 1 segments, Dominik should prioritize his running training. He can incorporate interval training, tempo runs, and hill sprints to improve his running speed and endurance. Working on his running form and efficiency can also help him conserve energy during these segments.
In the Best Lap segment, Dominik should aim to improve his pacing. He may have started too fast, resulting in slower times in subsequent laps. By practicing pacing strategies during training, such as negative splits or even pacing, he can optimize his performance throughout the race.
For the Running 6 and Running 7 segments, Dominik should focus on maintaining his running speed and endurance. Incorporating longer distance runs into his training routine can help him develop the necessary stamina for these segments.
It is important for Dominik to listen to his body and pace himself accordingly. Pushing too hard too early can lead to fatigue and slower times in subsequent segments. By pacing himself strategically and aiming for negative splits, he can improve his overall race performance.
Dominik should also practice efficient transitions between exercises to minimize the time spent in the roxzone. This can be achieved by practicing specific transitions during training and focusing on smooth and quick movements.
In conclusion, Dominik Koch has shown potential in the Hyrox race. By focusing on improving his running speed and endurance, optimizing his pacing, and practicing efficient transitions, he can enhance his overall performance in future races. Incorporating specific training strategies and techniques, such as interval training, plyometric exercises, and pacing drills, will help him address his areas of improvement and achieve better results.
| Similar Athletes | |||
|---|---|---|---|
| Sauer Sebastian | 2019 Essen | 02:03:44 | |
| De Pascali Antonio | 2023 Stuttgart | 02:04:04 | |
| Wilson Andy | 2024 Glasgow | 02:03:36 | |
| Foster Livingston | 2024 New York | 02:03:58 | |
| Klaiber Bernhard | 2018 Stuttgart | 02:03:16 | |
| Bruccoleri Robert | 2023 Dallas | 02:04:12 | |
| Le Seigle Kieran | 2024 Marseille | 02:03:30 | |
| Henn Ralph | 2024 Frankfurt | 02:04:05 | |
| Essig Michael | 2019 Karlsruhe | 02:04:11 | |
| Lehmkuhl Benjamin | 2024 Hamburg | 02:03:42 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Frankfurt Koch Dominik | 01:59:31 | |
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Koch Dominik
