Dive into this athlete’s performance at 2019 Karlsruhe 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 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.
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.
This section showcases the entire Lauer Frank'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 Lauer Frank's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Lauer Frank'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.
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 Lauer Frank'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 03:19. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 01:59 | 41:14 to 39:15 | 59.8% |
| Burpees Broad Jump | 00:33 | 05:00 to 04:27 | 16.6% |
| Wall Balls | 00:27 | 05:54 to 05:27 | 13.6% |
| Ski Erg | 00:12 | 04:28 to 04:16 | 6.0% |
| Farmers Carry | 00:08 | 02:01 to 01:53 | 4.0% |
| Sled Push | 00:00 | 02:08 to 02:08 | 0.0% |
| Sled Pull | 00:00 | 03:24 to 03:24 | 0.0% |
| Rowing | 00:00 | 04:29 to 04:29 | 0.0% |
| Sandbag Lunges | 00:00 | 03:53 to 03:53 | 0.0% |
| Lauer Frank | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:38 | 00:00 | 04:23 +00:15 | 00:00 +00:00 |
| Ski Erg | 04:28 | 04:38 | 04:21 +00:07 | 04:23 +00:15 |
| Running 2 | 04:48 | 09:06 | 04:43 +00:05 | 08:44 +00:22 |
| Sled Push | 02:08 | 13:54 | 02:44 -00:36 | 13:27 +00:27 |
| Running 3 | 04:52 | 16:02 | 05:06 -00:14 | 16:11 -00:09 |
| Sled Pull | 03:24 | 20:54 | 04:34 -01:10 | 21:17 -00:23 |
| Running 4 | 05:10 | 24:18 | 05:05 +00:05 | 25:51 -01:33 |
| Burpees Broad Jump | 05:00 | 29:28 | 04:52 +00:08 | 30:56 -01:28 |
| Running 5 | 05:06 | 34:28 | 05:14 -00:08 | 35:48 -01:20 |
| Rowing | 04:29 | 39:34 | 04:40 -00:11 | 41:02 -01:28 |
| Running 6 | 05:11 | 44:03 | 05:07 +00:04 | 45:42 -01:39 |
| Farmers Carry | 02:01 | 49:14 | 02:03 -00:02 | 50:49 -01:35 |
| Running 7 | 05:07 | 51:15 | 05:05 +00:02 | 52:52 -01:37 |
| Sandbag Lunges | 03:53 | 56:22 | 04:43 -00:50 | 57:57 -01:35 |
| Running 8 | 06:25 | 01:00:15 | 05:34 +00:51 | 01:02:40 -02:25 |
| Wall Balls | 05:54 | 01:06:40 | 05:56 -00:02 | 01:08:14 -01:34 |
| Roxzone | 07:51 | 01:20:18 | 06:08 +01:43 | 01:20:18 |
To improve his performance in the Run Total segment, Frank should focus on improving his overall fitness and his transition time. This can be achieved by incorporating interval training, such as high-intensity interval training (HIIT), into his training routine. Additionally, incorporating plyometric exercises, such as box jumps and squat jumps, can help improve his explosiveness and speed.
In the Roxzone segment, Frank should aim to reduce his transition time and improve his overall fitness. Including specific transition drills in his training routine, such as practicing quick equipment changes and efficient movement between exercises, can help improve his performance in this segment.
For Running 8, Frank should focus on improving his running endurance. Incorporating longer distance runs into his training routine, as well as interval training focusing on sustained efforts at race pace, can help improve his overall running performance.
To improve his performance in the Burpees Broad Jump segment, Frank should focus on improving his explosive power and agility. Incorporating exercises such as squat jumps, tuck jumps, and lateral jumps can help improve his power and agility, which are essential for this segment.
For his Best Lap and Running 1 segments, Frank should work on improving his running speed and efficiency. Incorporating speed drills, such as intervals of sprints and recovery jogs, can help improve his overall running speed. Additionally, focusing on proper running form, including maintaining a tall posture, engaging the core, and landing with a midfoot strike, can help improve his running efficiency.
Overall, with a focus on improving his overall fitness, reducing transition times, and specific training strategies targeting his weaker segments, Frank Lauer can continue to improve his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Esskandari Manzur | 2019 Essen | 01:20:48 | |
| Atkins Davis | 2024 Houston | 01:19:50 | |
| Mckenzie Ross | 2024 Manchester | 01:20:28 | |
| Sztanski Ryan | 2024 Melbourne | 01:20:10 | |
| Aalbers David | 2024 Köln | 01:20:02 | |
| Gilroy Craig | 2024 Rotterdam | 01:20:27 | |
| Schröder Niclas | 2024 Copenhagen | 01:20:08 | |
| Robinson Jay | 2024 Dublin | 01:20:41 | |
| Dalvi Kashif | 2023 London | 01:20:24 | |
| Tomas Riera Miguel | 2023 Barcelona | 01:20:03 | |
| Other Results from this athlete | ||
|---|---|---|
| 2019 Frankfurt | 01:21:01 | |
| 2023 Köln | 01:23:02 | |
| 2024 Frankfurt | — | |
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