Carolina JuliusCarl Performance Analysis

Dive into this athlete’s performance at 2024 Rotterdam 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 226 similar athletes.

Season 23/24 2024 Rotterdam (2178) HYROX (1965) Men (1380) Carolina JuliusCarl

NED NED Flag Men 35-39 #174013 02:07:49 232nd in AG | Top 98.7% 1333rd | Top 96.6%

Performance Highlights

-01:25
01:00:46
Run Total
-00:09
07:36
Avg. Lap
+00:45
06:48
Best Lap
+03:13
57:20
Workout Total
+00:25
07:10
Avg. Workout
-01:49
09:47
Roxzone

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 226 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 226 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Carolina JuliusCarl'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 Carolina JuliusCarl'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 226 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 Carolina JuliusCarl'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 Carolina JuliusCarl'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 12:41. Check the detail of the improvement plan below.

05:11 Potential Improvement 40.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 05:11 12:57 to 07:46 40.9%
Run Total 04:23 01:00:46 to 56:23 34.6%
Wall Balls 02:03 12:22 to 10:19 16.2%
Burpees Broad Jump 00:39 09:05 to 08:26 5.1%
Ski Erg 00:25 05:26 to 05:01 3.3%
Sled Push 00:00 03:41 to 03:41 0.0%
Sled Pull 00:00 06:14 to 06:14 0.0%
Rowing 00:00 05:31 to 05:31 0.0%
Farmers Carry 00:00 02:04 to 02:04 0.0%

Splits Time

Carolina JuliusCarl Perfect Race
Splits Total Average Total
Running 1 06:53 00:00 05:47 +01:06 00:00 +00:00
Ski Erg 05:26 06:53 05:00 +00:26 05:47 +01:06
Running 2 06:48 12:19 07:01 -00:13 10:47 +01:32
Sled Push 03:41 19:07 04:08 -00:27 17:48 +01:19
Running 3 07:22 22:48 07:39 -00:17 21:56 +00:52
Sled Pull 06:14 30:10 07:36 -01:22 29:35 +00:35
Running 4 07:19 36:24 07:35 -00:16 37:11 -00:47
Burpees Broad Jump 09:05 43:43 08:52 +00:13 44:46 -01:03
Running 5 07:05 52:48 08:07 -01:02 53:38 -00:50
Rowing 05:31 59:53 05:40 -00:09 01:01:45 -01:52
Running 6 07:22 01:05:24 07:47 -00:25 01:07:25 -02:01
Farmers Carry 02:04 01:12:46 03:03 -00:59 01:15:12 -02:26
Running 7 07:45 01:14:50 07:53 -00:08 01:18:15 -03:25
Sandbag Lunges 12:57 01:22:35 08:34 +04:23 01:26:08 -03:33
Running 8 10:15 01:35:32 10:17 -00:02 01:34:42 +00:50
Wall Balls 12:22 01:45:47 11:14 +01:08 01:44:59 +00:48
Roxzone 09:47 02:07:49 11:36 -01:49 02:07:49
Based on 226 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

JuliusCarl Carolina demonstrated a solid performance in the 2024 Rotterdam HYROX, finishing in the top 67% of both the overall and age group categories. His total running time was notably strong, being 01:25 faster than average, indicating a more runner-oriented profile. However, the initial running segment was slower than average, suggesting a potential pacing issue at the start of the race. Carolina showed exceptional strength in the Sled Push, Sled Pull, and Farmers Carry, indicating well-developed power and endurance in these areas. Conversely, the Sandbag Lunges and Wall Balls were significant areas of weakness, highlighting a need for improvement in endurance and strength for prolonged, intense efforts. His Roxzone time was faster than average, suggesting efficient transitions and overall fitness but indicating room for improvement in maintaining momentum between exercises.

Segments to Improve:

  • Sandbag Lunges: Carolina's performance in the Sandbag Lunges was significantly slower than average, highlighting a need for enhanced lower body strength and endurance. Training strategies should include volume lunges without weight to focus on form and endurance, progressively adding weight to build strength. Incorporating plyometric exercises, such as jump squats and box jumps, can also improve power and endurance. Practicing lunges with uneven weights can help simulate the imbalance and challenge of sandbag lunges in a race.
  • Wall Balls: The slower time in Wall Balls suggests a need for improved upper body strength, coordination, and cardiovascular endurance. Drills should include high-repetition wall ball sessions focusing on form and breathing, combined with strength-building exercises like thrusters, push presses, and medicine ball slams. Interval training with wall balls can help improve endurance and recovery time.
  • Burpees Broad Jump: The performance in this segment was below average, indicating a need for improvement in explosive power and efficiency in burpees. Techniques for improvement include practicing burpees with a focus on minimizing ground contact time and maximizing jump distance. Plyometric exercises, such as box jumps and jump lunges, can help build explosive power. Incorporating burpee broad jumps into interval training can also improve cardiovascular endurance and muscle fatigue resilience.

Race Strategies:

  • Pacing: Given Carolina's initial running segment was slower than average, adopting a more consistent pacing strategy from the start can help conserve energy for the entire race. Starting slightly faster than comfortable in the initial running segment, then settling into a sustainable pace, can prevent early fatigue and maintain a competitive speed throughout.
  • Strength Training Emphasis: Considering the total running time was faster than average, Carolina should focus on strength training to balance his runner profile. Emphasizing compound lifts (squats, deadlifts) and functional fitness exercises (kettlebell swings, sled pushes/pulls) can enhance overall strength and performance in strength-focused segments.
  • Efficient Transitions: Although Roxzone time was faster than average, further minimizing transition times between exercises can save valuable seconds. Practicing quick transitions in training, focusing on the immediate switch from running to strength exercises and vice versa, can improve overall race time.
  • Endurance and Recovery: Implementing more endurance training, focusing on maintaining high intensity over longer periods, can help improve performance in the longer, more strenuous segments like Sandbag Lunges. Incorporating active recovery and mobility work into training routines can also aid in faster recovery between segments.

By addressing these specific areas for improvement and adopting strategic race strategies, JuliusCarl Carolina can significantly enhance his future HYROX performances, turning identified weaknesses into strengths and achieving a more balanced athlete profile.

Similar Athletes
Novoa Villoria David 2024 Madrid 02:07:38
Castro Gilberto 2021 Dallas 02:07:25
West Craig 2024 Manchester 02:08:04
Campos Juan 2024 Ciudad de Mexico 02:07:31
Driscoll Jon 2023 Dallas 02:07:24
Pradhan Rahul 2024 Brisbane 02:07:23
Smith Corey 2024 Dallas 02:07:23
Koh Khai Yang 2024 Singapore National Stadium 02:08:18
Schacht Thomas 2019 Hannover 02:07:56
Gallacher Rob 2023 London 02:08:06

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