Dive into this athlete’s performance at 2023 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.
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 04:30. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:29 (From 43:27 to 40:58) | 55.2% |
| Sled Pull | 01:16 (From 05:47 to 04:31) | 28.1% |
| BBJ | 00:24 (From 05:15 to 04:51) | 8.9% |
| Farmers Carry | 00:14 (From 02:14 to 02:00) | 5.2% |
| Ski Erg | 00:07 (From 04:28 to 04:21) | 2.6% |
| Sled Push | 00:00 (From 02:13 to 02:13) | 0.0% |
| Rowing | 00:00 (From 04:32 to 04:32) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:11 to 04:11) | 0.0% |
| Wall Balls | 00:00 (From 05:41 to 05:41) | 0.0% |
| Dankert David | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:45 | 00:00 | 04:34 +00:11 | 00:00 +00:00 |
| Ski Erg | 04:28 | 04:45 | 04:25 +00:03 | 04:34 +00:11 |
| Running 2 | 04:55 | 09:13 | 04:53 +00:02 | 08:59 +00:14 |
| Sled Push | 02:13 | 14:08 | 02:52 -00:39 | 13:52 +00:16 |
| Running 3 | 05:25 | 16:21 | 05:18 +00:07 | 16:44 -00:23 |
| Sled Pull | 05:47 | 21:46 | 04:50 +00:57 | 22:02 -00:16 |
| Running 4 | 05:36 | 27:33 | 05:16 +00:20 | 26:52 +00:41 |
| Burpees Broad Jump | 05:15 | 33:09 | 05:11 +00:04 | 32:08 +01:01 |
| Running 5 | 05:45 | 38:24 | 05:27 +00:18 | 37:19 +01:05 |
| Rowing | 04:32 | 44:09 | 04:47 -00:15 | 42:46 +01:23 |
| Running 6 | 05:35 | 48:41 | 05:18 +00:17 | 47:33 +01:08 |
| Farmers Carry | 02:14 | 54:16 | 02:08 +00:06 | 52:51 +01:25 |
| Running 7 | 05:28 | 56:30 | 05:17 +00:11 | 54:59 +01:31 |
| Sandbag Lunges | 04:11 | 01:01:58 | 04:59 -00:48 | 01:00:16 +01:42 |
| Running 8 | 06:02 | 01:06:09 | 05:53 +00:09 | 01:05:15 +00:54 |
| Wall Balls | 05:41 | 01:12:11 | 06:18 -00:37 | 01:11:08 +01:03 |
| Roxzone | 06:23 | 01:24:07 | 06:41 -00:18 | 01:24:07 |
In terms of pacing, David's overall time was slightly slower than average, with a total running time of 00:43:27, which was 02:46 slower than average. This suggests that he may need to work on his overall fitness and transition time in order to improve his performance in the roxzone. Additionally, his total running time was slower than average, indicating that he may benefit from focusing more on his running training.
For the Run Total segment, David should work on improving his overall fitness and endurance. Incorporating interval training, such as high-intensity interval training (HIIT) or fartlek training, can help improve his running speed and stamina. Additionally, incorporating hill sprints or incline training can help simulate the challenges of the race course.
In the Sled Pull segment, David lost 00:36 more than the average time. To improve this segment, he should focus on strengthening his lower body and increasing his pulling power. Exercises such as deadlifts, squats, and lunges can help build the necessary strength. He should also practice sled pulls specifically, gradually increasing the weight and distance to improve his performance.
During the Best Lap segment, David lost 00:21 more than average. To improve this segment, he should focus on increasing his running speed and efficiency. Incorporating speed drills, such as interval sprints and tempo runs, can help improve his running pace. Additionally, working on his running form and stride length can help optimize his performance.
The Burpees Broad Jump segment was another area where David lost time. To improve this segment, he should focus on improving his explosive power and agility. Plyometric exercises, such as box jumps and squat jumps, can help increase his power output. Additionally, practicing burpees with a focus on speed and efficiency can help improve his overall performance in this segment.
For the Running 1, Running 4, Running 5, and Running 6 segments, David should continue to focus on improving his overall running performance. Incorporating a combination of long-distance runs, interval training, and speed drills can help improve his running speed, endurance, and efficiency.
Additionally, David should pay attention to his transitions in the roxzone. By practicing smooth and efficient transitions during training, he can minimize the time spent in this area during the race. This can be achieved by practicing specific transition drills, such as quickly switching between exercises or equipment.
In conclusion, David Dankert had a solid performance in the HYROX race in Frankfurt. By focusing on improving his overall fitness, running performance, and specific segments where he lost the most time, he can enhance his performance in future races. Incorporating specific training strategies, exercises, and form corrections tailored to his areas of improvement will help him reach his full potential as a fitness athlete.
| Similar Athletes | |||
|---|---|---|---|
| Price David | 2023 Birmingham | 01:24:04 | |
| Ryder Mitchell | 2023 Chicago - North American Open Championship | 01:24:03 | |
| Schött Dominik | 2019 Karlsruhe | 01:24:18 | |
| Lux Sebastian | 2024 Frankfurt | 01:23:57 | |
| Knottenbelt Wesley | 2024 Maastricht | 01:23:42 | |
| Morales Pacheco Miguel Ángel | 2024 Malaga | 01:24:28 | |
| Kane Luke | 2024 Glasgow | 01:24:29 | |
| Daran Fabien | 2023 Frankfurt | 01:24:00 | |
| Mccarter Aaron | 2023 Glasgow | 01:24:04 | |
| Park Peter | 2024 London | 01:23:37 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Köln Dankert David | 01:19:41 | |
| 2024 Frankfurt Dankert David, Kambeck Michael | 01:43:27 | |
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Dankert David
