König Holger
Hyrox Result
Dive into this athlete’s performance at 2024 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.
Race Summary
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
Running
We compare the athlete's running times with peers who have similar finish times.
This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Men
Workouts
We compare the athlete's workout times for each station with peers who have similar finish times.
This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire König Holger's performance at each station and run segment compared to the average.
It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights König Holger's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
Based on 1000 athletes with similar finish time in Hyrox Men
Spread of Splits Time
This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the König Holger's performance against the competition, identifying areas of strength and those needing improvement.
This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.
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 König Holger'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
02:59.
Check the detail of the improvement plan below.
01:36
Potential Improvement
53.6%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Hey Holger! First off, a huge congratulations on completing the 2024 Frankfurt Hyrox competition! With an overall rank of 1059 and placing in the top 71% of all competitors, you're proving that hard work pays off. You’ve got some solid strengths, especially in your skiing and sled push, but there are also areas where we can sharpen your game. Your pacing seemed to be a bit off; you started strong but then slowed down in the middle segments. This could indicate that you either went out too fast or didn’t manage your energy properly. Given your total running time of 46:39, which is slower than average, it suggests you might be leaning towards a stronger running profile, but we need to build that strength to match your endurance for a more hybrid approach. Remember, "It’s not about the size of the dog in the fight, but the size of the fight in the dog." That’s what we need to channel moving forward! 💪
Segments to Improve:
- Burpees Broad Jump (00:06:40) - This was your most time-consuming segment, and we can definitely shave off some seconds here. Focus on explosive power and efficiency. Work on your burpee technique to make sure you’re using your legs to spring up, rather than relying solely on your upper body. Drills you can implement:
- Practice burpees with a jump at the end, aiming for height and speed.
- Set a timer for 10-15 seconds and see how many burpees you can do in that time. Aim to improve over the weeks.
- Incorporate broad jumps into your warm-up routine to increase lower-body explosiveness.
- Ski Erg (00:05:00) - While your percentile was strong, there's still room for improvement as it was slower than average. Focus on your stroke rate and power output. Here’s how:
- Interval training on the Ski Erg: Alternate between 30 seconds of all-out effort and 30 seconds of easier skiing. Repeat for 10-15 minutes.
- Work on your core strength with planks and rotational exercises to maintain stability while skiing.
- Consider a technique-focused session where you analyze your stroke mechanics.
- Roxzone Time (00:08:28) - This is where you can really speed things up. Your transitions need to be more efficient. Here’s what you can do:
- Practice your transition drills: Set up cones and practice moving from one exercise to another quickly.
- Incorporate a circuit training session where you focus on minimizing rest time and maximizing speed between exercises.
- Visualize your race transitions: Knowing where you need to go and what to expect can cut down on hesitation.
Race Strategies:
For your next race, let’s implement some strategies to optimize your performance:
- Pacing: Start with a controlled pace in the early running segments. Try not to go all out in the first lap; save some energy for the latter parts. Remember, it’s about finishing strong, not just starting fast! 🏃♂️
- Visualize Success: Spend some time before the race visualizing each segment. Picture yourself executing perfect burpees and nailing those transitions. Visualization is a powerful tool that can boost your confidence and performance.
- Nutrition: Proper fueling before the race can’t be overstated. Make sure you're carb-loading adequately in the days leading up to the event, and stay hydrated!
Conclusion:
Holger, you've got the drive and the determination to elevate your Hyrox game. Remember, every time you push through a tough workout, you’re not just working on your strength or endurance; you’re building mental toughness. "You have to be willing to go to war with yourself." Let’s take that mindset into your training and racing. Keep pushing, keep striving, and above all, keep enjoying the journey. And hey, if you ever feel like giving up, just remember: the only thing worse than pushing through a tough workout is sitting on the couch and wondering what could have been! 💥
This is your time, Holger. Let’s keep crushing it together! You've got this. - The Rox-Coach
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator