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 04:37. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 02:05 (From 06:47 to 04:42) | 45.1% |
| Wall Balls | 01:16 (From 07:24 to 06:08) | 27.4% |
| Ski Erg | 00:49 (From 05:13 to 04:24) | 17.7% |
| BBJ | 00:12 (From 05:17 to 05:05) | 4.3% |
| Rowing | 00:09 (From 04:54 to 04:45) | 3.2% |
| Sandbag Lunges | 00:06 (From 05:00 to 04:54) | 2.2% |
| Sled Push | 00:00 (From 02:40 to 02:40) | 0.0% |
| Farmers Carry | 00:00 (From 01:47 to 01:47) | 0.0% |
| Run Total | 00:00 (From 40:34 to 40:34) | 0.0% |
| Mueller Dirk | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:27 | 00:00 | 04:39 -00:12 | 00:00 +00:00 |
| Ski Erg | 05:13 | 04:27 | 04:27 +00:46 | 04:39 -00:12 |
| Running 2 | 04:45 | 09:40 | 04:59 -00:14 | 09:06 +00:34 |
| Sled Push | 02:40 | 14:25 | 02:56 -00:16 | 14:05 +00:20 |
| Running 3 | 04:58 | 17:05 | 05:25 -00:27 | 17:01 +00:04 |
| Sled Pull | 06:47 | 22:03 | 05:01 +01:46 | 22:26 -00:23 |
| Running 4 | 05:03 | 28:50 | 05:25 -00:22 | 27:27 +01:23 |
| Burpees Broad Jump | 05:17 | 33:53 | 05:21 -00:04 | 32:52 +01:01 |
| Running 5 | 05:15 | 39:10 | 05:35 -00:20 | 38:13 +00:57 |
| Rowing | 04:54 | 44:25 | 04:50 +00:04 | 43:48 +00:37 |
| Running 6 | 05:02 | 49:19 | 05:28 -00:26 | 48:38 +00:41 |
| Farmers Carry | 01:47 | 54:21 | 02:12 -00:25 | 54:06 +00:15 |
| Running 7 | 04:58 | 56:08 | 05:25 -00:27 | 56:18 -00:10 |
| Sandbag Lunges | 05:00 | 01:01:06 | 05:08 -00:08 | 01:01:43 -00:37 |
| Running 8 | 06:10 | 01:06:06 | 06:03 +00:07 | 01:06:51 -00:45 |
| Wall Balls | 07:24 | 01:12:16 | 06:33 +00:51 | 01:12:54 -00:38 |
| Roxzone | 06:53 | 01:26:24 | 06:57 -00:04 | 01:26:24 |
To improve in the Sled Pull, Dirk should focus on building strength and power in his pulling muscles. Exercises such as deadlifts, bent-over rows, and lat pulldowns can help strengthen the muscles used in the Sled Pull. Additionally, practicing the Sled Pull specifically, with a focus on maintaining a strong and efficient pulling technique, will be beneficial.
For the Wall Balls segment, Dirk should work on improving his upper body and leg strength. Exercises such as squats, lunges, and overhead presses can help build the necessary strength. Additionally, practicing the Wall Balls movement with proper form and technique will be important for improving performance in this segment.
To improve in the Ski Erg segment, Dirk should focus on improving his cardiovascular endurance and power output. Incorporating high-intensity interval training (HIIT) sessions that mimic the demands of the Ski Erg, such as rowing or cycling intervals, can help improve his performance. Additionally, working on his technique and efficiency on the Ski Erg will be beneficial.
The Burpees Broad Jump segment can be improved by focusing on both cardiovascular endurance and explosive power. Incorporating plyometric exercises such as box jumps, squat jumps, and burpee variations can help improve explosive power. Additionally, incorporating high-intensity interval training (HIIT) sessions that include Burpees can improve cardiovascular endurance and familiarity with the movement.
Additionally, Dirk should prioritize efficient transitions between segments to minimize time spent in the Roxzone. This can be achieved through practicing quick and smooth transitions during training sessions.
To optimize his overall performance, Dirk should consider incorporating a balanced training program that includes both cardiovascular endurance training and strength training. This will help improve his overall fitness and performance in all segments of the race. Specifically, he should focus on improving his upper body and leg strength, as well as his cardiovascular endurance.
By implementing these strategies and incorporating specific exercises and training techniques tailored to address his areas of improvement, Dirk can enhance his performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Duggan Tony | 2023 Barcelona | 01:26:13 | |
| Kaya Kayhan | 2024 Stuttgart | 01:26:24 | |
| Adams Gerard | 2024 Brisbane | 01:26:25 | |
| Keane Seamus | 2022 New York | 01:26:23 | |
| Hommes Daniel | 2023 Hamburg | 01:26:50 | |
| Viliamu Aloalii | 2024 Melbourne | 01:26:17 | |
| Majstorovic George | 2024 Madrid | 01:26:21 | |
| Rueda España Moises | 2023 Malaga | 01:26:42 | |
| Diaby Aboubacar | 2024 Poznan | 01:26:27 | |
| Hesse John | 2023 Melbourne | 01:26:31 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Mueller Dirk
