Season 24/25 2024 Frankfurt (3346) HYROX (2825) Men (1865) Bode Lukas

Bode Lukas 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.

Performance Highlights

GER GER Flag Men 30-34 #115028 01:18:36 125th in AG | Top 36.7% 503rd | Top 34.1%
+02:04
41:38
Run Total
+00:16
05:12
Avg. Lap
+00:31
04:50
Best Lap
-02:17
30:50
Workout Total
-00:17
03:51
Avg. Workout
+00:16
06:13
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 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 Bode Lukas'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 Bode Lukas'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 Bode Lukas'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 Bode Lukas'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 04:26. Check the detail of the improvement plan below.

03:20 Potential Improvement 75.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:20 41:38 to 38:18 75.2%
Burpees Broad Jump 00:29 04:43 to 04:14 10.9%
Sled Pull 00:21 04:25 to 04:04 7.9%
Ski Erg 00:09 04:22 to 04:13 3.4%
Rowing 00:07 04:39 to 04:32 2.6%
Sled Push 00:00 02:14 to 02:14 0.0%
Farmers Carry 00:00 01:41 to 01:41 0.0%
Sandbag Lunges 00:00 04:03 to 04:03 0.0%
Wall Balls 00:00 04:43 to 04:43 0.0%

Splits Time

Bode Lukas Perfect Race
Splits Total Average Total
Running 1 04:11 00:00 04:19 -00:08 00:00 +00:00
Ski Erg 04:22 04:11 04:20 +00:02 04:19 -00:08
Running 2 04:50 08:33 04:38 +00:12 08:39 -00:06
Sled Push 02:14 13:23 02:40 -00:26 13:17 +00:06
Running 3 05:15 15:37 05:00 +00:15 15:57 -00:20
Sled Pull 04:25 20:52 04:27 -00:02 20:57 -00:05
Running 4 05:15 25:17 04:59 +00:16 25:24 -00:07
Burpees Broad Jump 04:43 30:32 04:39 +00:04 30:23 +00:09
Running 5 05:22 35:15 05:08 +00:14 35:02 +00:13
Rowing 04:39 40:37 04:39 +00:00 40:10 +00:27
Running 6 05:14 45:16 05:01 +00:13 44:49 +00:27
Farmers Carry 01:41 50:30 02:01 -00:20 49:50 +00:40
Running 7 05:23 52:11 05:00 +00:23 51:51 +00:20
Sandbag Lunges 04:03 57:34 04:35 -00:32 56:51 +00:43
Running 8 06:10 01:01:37 05:27 +00:43 01:01:26 +00:11
Wall Balls 04:43 01:07:47 05:46 -01:03 01:06:53 +00:54
Roxzone 06:13 01:18:36 05:57 +00:16 01:18:36
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Lukas, you rocked the 2024 Frankfurt Hyrox with an overall time of 01:18:36, landing in the top 34% of all athletes! That’s no small feat. You’ve got some solid strengths, especially in your Sled Push and Farmers Carry, where you really showed off your power. However, your pacing strategy needs some fine-tuning. Starting fast with a 00:04:11 in Running 1 was impressive, but it looks like that burst of speed led to a slower overall running time compared to the average. You might be leaning more towards a runner profile, but your strength segments suggest you’re a hybrid athlete at heart. Remember, in Hyrox, it’s not just about how fast you can run; it’s about how well you can combine strength and endurance. You’ve got the potential to thrive in both areas, so let’s harness that and push your limits! 💪

Segments to Improve:

Let’s dive into the nitty-gritty of your performance and pinpoint where we can squeeze out those extra seconds:

  • Burpees Broad Jump (00:04:43) - This segment was 00:04 slower than average, putting you in the 34th percentile. To improve here, focus on explosive power and endurance. Try integrating plyometric exercises like box jumps and depth jumps into your training. Also, practice the burpee-broad jump combo in a circuit to simulate race conditions. Aim for 3 sets of 10 reps with a focus on form and speed.
  • Sled Pull (00:04:25) - While you were just 00:02 faster than average, there’s still room for improvement. Incorporate sled pulls into your weekly routine, focusing on form and speed. Use a heavier sled for short distances (10-20 meters) to build strength, then switch to a lighter sled for speed work. Aim for 4-6 sets, alternating between heavy and light pulls. Make sure to engage your core and keep your posture upright.
  • Total Running Time (00:41:38) - You were 02:04 slower than average overall, suggesting that running needs some work. Incorporate interval training with a mix of longer runs and speed intervals. Try a session of 6x800 meters at a pace slightly faster than your goal race pace, with 90 seconds of rest in between. Also, practice negative splits in your long runs to help you maintain your pace throughout the race.
Race Strategies:

During the race, consider these strategies to maximize your performance:

  • Start Smart: While it’s tempting to sprint out of the gate, aim for a more controlled pace in the first half. Find your rhythm and hold back just a bit to save energy for the later segments.
  • Transition Mastery: Your Roxzone time was 00:06:13, which is 00:16 slower than average. Work on your transitions during training. Set up mock race conditions and practice moving quickly between exercises to reduce downtime. Get in the habit of having your gear laid out efficiently, so you can grab and go!
  • Stay Hydrated & Fuel Up: Make sure to hydrate before and during the race. Consider carrying a small water bottle or using a hydration pack for quick sips during running segments. Fueling up with gels or electrolyte drinks can help maintain your energy levels.
Conclusion:

Lukas, you’ve got the heart of a lion and the strength of a bear—now it’s about refining that raw power into a finely-tuned Hyrox machine. Remember, “It’s not about the destination; it’s about the journey.” Embrace each training session, and remember that every drop of sweat is a step closer to your goals. You’re already in the top 34%—let’s aim for the top 20% next time! Keep grinding, stay focused, and remember: when you feel like quitting, think about why you started. 🏆💥

Let’s go out there and turn those weaknesses into strengths. You’ve got this, champ! I’m here cheering you on—The Rox-Coach.

Similar Athletes
Larsson Erik 2024 Copenhagen 01:18:51
Beyer Sebastian 2024 Berlin 01:18:52
Key Ryan 2024 Melbourne 01:18:58
Costa Paulo 2024 Madrid 01:18:37
Gouader Naël 2024 Bordeaux 01:18:58
Chan King Hin Dennis 2023 Hong Kong 01:18:39
Bogdanski Greg 2023 Chicago - North American Open Championship 01:18:47
Jackson Carl 2024 Dallas 01:18:12
Lr Antonio 2024 Ciudad de Mexico 01:18:51
Rasch Dario 2018 Hamburg 01:18:52

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