Dive into this athlete’s performance at 2019 Hannover 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.
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 06:15. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 06:03 (From 49:46 to 43:43) | 96.8% |
| BBJ | 00:12 (From 05:41 to 05:29) | 3.2% |
| Ski Erg | 00:00 (From 04:10 to 04:10) | 0.0% |
| Sled Push | 00:00 (From 01:27 to 01:27) | 0.0% |
| Sled Pull | 00:00 (From 03:44 to 03:44) | 0.0% |
| Rowing | 00:00 (From 04:33 to 04:33) | 0.0% |
| Farmers Carry | 00:00 (From 02:09 to 02:09) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:33 to 04:33) | 0.0% |
| Wall Balls | 00:00 (From 05:52 to 05:52) | 0.0% |
| Grabowski Tim | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:19 | 00:00 | 04:47 +00:32 | 00:00 +00:00 |
| Ski Erg | 04:10 | 05:19 | 04:31 -00:21 | 04:47 +00:32 |
| Running 2 | 05:32 | 09:29 | 05:07 +00:25 | 09:18 +00:11 |
| Sled Push | 01:27 | 15:01 | 03:03 -01:36 | 14:25 +00:36 |
| Running 3 | 06:23 | 16:28 | 05:37 +00:46 | 17:28 -01:00 |
| Sled Pull | 03:44 | 22:51 | 05:14 -01:30 | 23:05 -00:14 |
| Running 4 | 06:27 | 26:35 | 05:35 +00:52 | 28:19 -01:44 |
| Burpees Broad Jump | 05:41 | 33:02 | 05:44 -00:03 | 33:54 -00:52 |
| Running 5 | 06:25 | 38:43 | 05:46 +00:39 | 39:38 -00:55 |
| Rowing | 04:33 | 45:08 | 04:55 -00:22 | 45:24 -00:16 |
| Running 6 | 06:23 | 49:41 | 05:36 +00:47 | 50:19 -00:38 |
| Farmers Carry | 02:09 | 56:04 | 02:17 -00:08 | 55:55 +00:09 |
| Running 7 | 06:20 | 58:13 | 05:36 +00:44 | 58:12 +00:01 |
| Sandbag Lunges | 04:33 | 01:04:33 | 05:27 -00:54 | 01:03:48 +00:45 |
| Running 8 | 07:00 | 01:09:06 | 06:17 +00:43 | 01:09:15 -00:09 |
| Wall Balls | 05:52 | 01:16:06 | 06:56 -01:04 | 01:15:32 +00:34 |
| Roxzone | 08:03 | 01:29:54 | 07:26 +00:37 | 01:29:54 |
To improve the Run Total segment, Tim should focus on improving his overall fitness and transition time. This can be achieved through high-intensity interval training (HIIT) sessions that combine cardiovascular exercises with strength training. Incorporating exercises such as sprints, hill runs, and plyometric training will help improve Tim's running speed and endurance.
For the Roxzone segment, Tim should work on reducing his transition time between exercise zones. This can be achieved through specific training drills that focus on quick transitions and efficient movement between exercises. Tim can simulate the race conditions by setting up a circuit of exercises and timing himself to improve his transition speed.
In the Running 4, Running 6, Running 7, Running 3, Running 1, Running 5, and Running 8 segments, Tim should focus on improving his running speed and endurance. Incorporating long-distance runs, interval training, and tempo runs into his training routine will help him develop the necessary cardiovascular fitness for these segments. Additionally, incorporating strength training exercises such as squats, lunges, and deadlifts will help improve Tim's leg strength and power, leading to better running performance.
In the Burpees Broad Jump segment, Tim should focus on improving his speed and explosiveness in the burpees and broad jumps. This can be achieved through plyometric training exercises such as box jumps, squat jumps, and burpee variations. Tim should also focus on maintaining proper form and technique throughout the segment to maximize efficiency.
Tim should also focus on efficient transitions between exercise zones. By practicing quick and smooth transitions during training, Tim can save valuable time during the race.
Additionally, Tim should pay attention to his nutrition and hydration during the race. Proper fueling and hydration before and during the race will help maintain energy levels and prevent fatigue.
Overall, Tim's performance in the 2019 Hannover Hyrox race was commendable. By focusing on improving specific segments, implementing effective race strategies, and maintaining a well-rounded training routine, Tim can continue to enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Bradford Clark | 2023 Manchester | 01:29:54 | |
| Calmon Martin | 2022 Birmingham | 01:29:27 | |
| Van Der Veen Patrick | 2023 Rotterdam | 01:29:49 | |
| Kelly Matt | 2022 London | 01:29:47 | |
| Hodgson Neil | 2024 Manchester | 01:30:18 | |
| Bailey James | 2024 Dublin | 01:30:17 | |
| Barrie Tejan | 2024 Paris | 01:30:18 | |
| Patt Dylan | 2024 Brisbane | 01:30:17 | |
| Di Vincenzo Jochen | 2024 Frankfurt | 01:29:37 | |
| Hardenbol Raymon | 2024 Amsterdam | 01:29:30 | |
| Other Results from this athlete | ||
|---|---|---|
| 2020 Hannover Grabowski Tim | 01:27:23 | |
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Grabowski Tim
