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 753 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 02:54. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sandbag Lunges | 01:09 (From 06:41 to 05:32) | 39.7% |
| BBJ | 00:49 (From 08:07 to 07:18) | 28.2% |
| Run Total | 00:46 (From 51:29 to 50:43) | 26.4% |
| Sled Pull | 00:06 (From 06:37 to 06:31) | 3.4% |
| Wall Balls | 00:04 (From 05:59 to 05:55) | 2.3% |
| Ski Erg | 00:00 (From 05:00 to 05:00) | 0.0% |
| Sled Push | 00:00 (From 03:04 to 03:04) | 0.0% |
| Rowing | 00:00 (From 05:38 to 05:38) | 0.0% |
| Farmers Carry | 00:00 (From 02:18 to 02:18) | 0.0% |
| Krebs Milena | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:39 | 00:00 | 05:38 +00:01 | 00:00 +00:00 |
| Ski Erg | 05:00 | 05:39 | 05:21 -00:21 | 05:38 +00:01 |
| Running 2 | 05:54 | 10:39 | 06:07 -00:13 | 10:59 -00:20 |
| Sled Push | 03:04 | 16:33 | 03:08 -00:04 | 17:06 -00:33 |
| Running 3 | 06:17 | 19:37 | 06:28 -00:11 | 20:14 -00:37 |
| Sled Pull | 06:37 | 25:54 | 06:45 -00:08 | 26:42 -00:48 |
| Running 4 | 06:26 | 32:31 | 06:32 -00:06 | 33:27 -00:56 |
| Burpees Broad Jump | 08:07 | 38:57 | 07:33 +00:34 | 39:59 -01:02 |
| Running 5 | 06:38 | 47:04 | 06:43 -00:05 | 47:32 -00:28 |
| Rowing | 05:38 | 53:42 | 05:41 -00:03 | 54:15 -00:33 |
| Running 6 | 06:23 | 59:20 | 06:35 -00:12 | 59:56 -00:36 |
| Farmers Carry | 02:18 | 01:05:43 | 02:31 -00:13 | 01:06:31 -00:48 |
| Running 7 | 06:22 | 01:08:01 | 06:34 -00:12 | 01:09:02 -01:01 |
| Sandbag Lunges | 06:41 | 01:14:23 | 05:41 +01:00 | 01:15:36 -01:13 |
| Running 8 | 07:53 | 01:21:04 | 07:14 +00:39 | 01:21:17 -00:13 |
| Wall Balls | 05:59 | 01:28:57 | 06:09 -00:10 | 01:28:31 +00:26 |
| Roxzone | 08:16 | 01:43:04 | 08:24 -00:08 | 01:43:04 |
Milena's best running lap was completed in 00:05:39, which was 00:17 slower than the average. Her other splits varied, with some being faster than the average and others being slower.
To improve in the Run Total segment, Milena should focus on improving her overall fitness and transition time. This can be achieved by incorporating interval training and circuit workouts into her training routine. High-intensity interval training (HIIT) can help improve speed and endurance, while circuit training can enhance overall strength and help with transitions between exercises.
For the Sandbag Lunges segment, Milena should focus on improving her strength and stability. Exercises such as lunges, squats, and deadlifts can help strengthen the muscles involved in lunging movements. Additionally, incorporating core stability exercises, such as planks and Russian twists, can improve overall stability during the lunges.
In the Burpees Broad Jump segment, Milena should work on improving her speed and explosiveness. Plyometric exercises, such as box jumps and tuck jumps, can help improve explosive power. Additionally, practicing burpees with proper form and focusing on quick transitions between the jump and the push-up can help improve overall speed in this segment.
In the Running 8 segment, Milena should focus on improving her endurance and speed. Incorporating long-distance runs and interval training into her training routine can help improve her running performance. Additionally, working on proper running form and technique, such as maintaining a steady pace and efficient stride, can also contribute to better performance in this segment.
In the Best Lap and Running 1 segments, Milena should focus on improving her running speed and efficiency. Interval training, hill sprints, and tempo runs can help improve running speed. Additionally, practicing proper running form, such as maintaining an upright posture and engaging the core, can help improve running efficiency.
For the Wall Balls segment, Milena should focus on improving her strength and endurance. Incorporating exercises such as squats, wall sits, and overhead presses can help improve the muscles involved in wall ball movements. Additionally, practicing wall balls with proper form, such as maintaining a consistent rhythm and depth in the squat, can help improve overall performance in this segment.
Overall, by focusing on improving specific segments, implementing effective training strategies, and adopting race-specific strategies, Milena can enhance her performance in future Hyrox races. It is important to tailor the training and strategies to her individual strengths and weaknesses, taking into account her age group, nationality, and overall rankings.
| Similar Athletes | |||
|---|---|---|---|
| Buhl Magdalena Natalie | 2023 Frankfurt | 01:43:19 | |
| Shehayeb Hiba | 2024 Dubai | 01:43:04 | |
| Teves Zaira | 2023 Singapore | 01:43:25 | |
| Langford Esther | 2024 Birmingham | 01:42:57 | |
| Pentland Kelly Taylor | 2024 Hong Kong | 01:43:34 | |
| King Ally | 2024 Melbourne | 01:42:51 | |
| Wilhelms Alexandra | 2018 Hamburg | 01:42:47 | |
| Grosch Stephanie | 2019 Frankfurt | 01:42:42 | |
| Hoogendijk Sue | 2021 Amsterdam | 01:43:34 | |
| Waring Evie | 2022 London | 01:42:42 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Krebs Milena
