Dive into this athlete’s performance at 2023 Karlsruhe 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 963 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 04:26. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:22 (From 51:45 to 49:23) | 53.4% |
| BBJ | 01:32 (From 08:27 to 06:55) | 34.6% |
| Sandbag Lunges | 00:21 (From 05:39 to 05:18) | 7.9% |
| Ski Erg | 00:11 (From 05:27 to 05:16) | 4.1% |
| Sled Push | 00:00 (From 02:54 to 02:54) | 0.0% |
| Sled Pull | 00:00 (From 06:09 to 06:09) | 0.0% |
| Rowing | 00:00 (From 05:26 to 05:26) | 0.0% |
| Farmers Carry | 00:00 (From 01:58 to 01:58) | 0.0% |
| Wall Balls | 00:00 (From 04:12 to 04:12) | 0.0% |
| Malczyk Julia | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:58 | 00:00 | 05:32 -01:34 | 00:00 +00:00 |
| Ski Erg | 05:27 | 03:58 | 05:17 +00:10 | 05:32 -01:34 |
| Running 2 | 06:01 | 09:25 | 05:55 +00:06 | 10:49 -01:24 |
| Sled Push | 02:54 | 15:26 | 03:01 -00:07 | 16:44 -01:18 |
| Running 3 | 06:38 | 18:20 | 06:17 +00:21 | 19:45 -01:25 |
| Sled Pull | 06:09 | 24:58 | 06:28 -00:19 | 26:02 -01:04 |
| Running 4 | 06:56 | 31:07 | 06:19 +00:37 | 32:30 -01:23 |
| Burpees Broad Jump | 08:27 | 38:03 | 07:08 +01:19 | 38:49 -00:46 |
| Running 5 | 07:11 | 46:30 | 06:32 +00:39 | 45:57 +00:33 |
| Rowing | 05:26 | 53:41 | 05:37 -00:11 | 52:29 +01:12 |
| Running 6 | 06:51 | 59:07 | 06:24 +00:27 | 58:06 +01:01 |
| Farmers Carry | 01:58 | 01:05:58 | 02:27 -00:29 | 01:04:30 +01:28 |
| Running 7 | 06:59 | 01:07:56 | 06:22 +00:37 | 01:06:57 +00:59 |
| Sandbag Lunges | 05:39 | 01:14:55 | 05:25 +00:14 | 01:13:19 +01:36 |
| Running 8 | 07:14 | 01:20:34 | 07:05 +00:09 | 01:18:44 +01:50 |
| Wall Balls | 04:12 | 01:27:48 | 05:41 -01:29 | 01:25:49 +01:59 |
| Roxzone | 07:41 | 01:39:32 | 08:02 -00:21 | 01:39:32 |
Julia's best running lap was 00:03:58, which was 01:17 faster than the average. This indicates that she has a good running ability and can maintain a fast pace during the race.
To improve her performance in these segments, Julia should focus on specific training strategies and techniques.
1. Run Total: Julia's total running time was 02:38 slower than the average. To improve this segment, she should work on improving her overall fitness and running endurance. Incorporating interval training, hill sprints, and tempo runs into her training routine can help her increase her running speed and stamina.
2. Burpees Broad Jump: Julia took 01:34 longer than the average in this segment. To improve her performance, she should focus on increasing her explosive power and agility. Plyometric exercises such as burpees, broad jumps, and box jumps can help improve her power and speed in this specific movement.
3. Running 5 and Running 7: Julia lost time in both of these running segments. To improve her performance, she should work on maintaining a steady pace and improving her endurance. Incorporating longer distance runs, interval training, and tempo runs into her training routine can help her improve her overall running speed and endurance.
4. Running 4 and Running 6: Julia lost time in these running segments as well. To improve her performance, she should focus on improving her running technique and stride efficiency. Incorporating drills such as high knees, butt kicks, and strides into her warm-up routine can help improve her running form and efficiency.
5. Running 3: Julia lost 00:18 compared to the average in this running segment. To improve her performance, she should focus on maintaining a consistent pace and improving her running endurance. Incorporating longer distance runs, interval training, and hill sprints into her training routine can help her improve her overall running speed and endurance.
6. Ski Erg: Julia took 00:14 longer than the average in this segment. To improve her performance, she should focus on improving her upper body strength and endurance. Incorporating exercises such as rows, pull-ups, and push-ups into her training routine can help improve her upper body strength and overall performance on the Ski Erg.
7. Sandbag Lunges: Julia took 00:14 longer than the average in this segment. To improve her performance, she should focus on improving her lower body strength and stability. Incorporating exercises such as squats, lunges, and deadlifts into her training routine can help improve her lower body strength and stability during sandbag lunges.
Overall, Julia Malczyk has shown great potential in the HYROX race. By focusing on improving her running endurance, strength, and technique, she can enhance her overall performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Steinhagen Ulrike | 2022 Manchester | 01:39:05 | |
| Jönsson Linda | 2024 Singapore National Stadium | 01:39:19 | |
| Arronis Benítez Victoria | 2024 Malaga | 01:39:40 | |
| De Vette Rianne | 2024 Rotterdam | 01:39:54 | |
| Wustrack Christina | 2024 Hamburg | 01:39:28 | |
| Cook Erin | 2024 London | 01:39:46 | |
| Kelly Shannon | 2019 New York | 01:39:04 | |
| Mcsharry Rhona | 2024 Birmingham | 01:39:11 | |
| Page Lesley | 2024 Birmingham | 01:39:44 | |
| Heinrichs Claudia | 2021 Berlin | 01:39:02 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Stuttgart Malczyk Julia | 01:41:12 | |
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Malczyk Julia
