Dive into this athlete’s performance at 2022 Essen 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 162 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 13:42. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 13:06 (From 01:11:31 to 58:25) | 95.6% |
| Sled Push | 00:36 (From 05:07 to 04:31) | 4.4% |
| Ski Erg | 00:00 (From 04:22 to 04:22) | 0.0% |
| Sled Pull | 00:00 (From 07:39 to 07:39) | 0.0% |
| BBJ | 00:00 (From 07:40 to 07:40) | 0.0% |
| Rowing | 00:00 (From 05:08 to 05:08) | 0.0% |
| Farmers Carry | 00:00 (From 02:18 to 02:18) | 0.0% |
| Sandbag Lunges | 00:00 (From 07:07 to 07:07) | 0.0% |
| Wall Balls | 00:00 (From 07:30 to 07:30) | 0.0% |
| Witiska Tom | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:58 | 00:00 | 06:01 -00:03 | 00:00 +00:00 |
| Ski Erg | 04:22 | 05:58 | 05:06 -00:44 | 06:01 -00:03 |
| Running 2 | 07:02 | 10:20 | 07:03 -00:01 | 11:07 -00:47 |
| Sled Push | 05:07 | 17:22 | 04:17 +00:50 | 18:10 -00:48 |
| Running 3 | 09:56 | 22:29 | 08:03 +01:53 | 22:27 +00:02 |
| Sled Pull | 07:39 | 32:25 | 07:41 -00:02 | 30:30 +01:55 |
| Running 4 | 08:41 | 40:04 | 08:02 +00:39 | 38:11 +01:53 |
| Burpees Broad Jump | 07:40 | 48:45 | 09:18 -01:38 | 46:13 +02:32 |
| Running 5 | 09:39 | 56:25 | 08:41 +00:58 | 55:31 +00:54 |
| Rowing | 05:08 | 01:06:04 | 05:44 -00:36 | 01:04:12 +01:52 |
| Running 6 | 08:11 | 01:11:12 | 08:11 +00:00 | 01:09:56 +01:16 |
| Farmers Carry | 02:18 | 01:19:23 | 03:10 -00:52 | 01:18:07 +01:16 |
| Running 7 | 07:59 | 01:21:41 | 08:12 -00:13 | 01:21:17 +00:24 |
| Sandbag Lunges | 07:07 | 01:29:40 | 09:10 -02:03 | 01:29:29 +00:11 |
| Running 8 | 14:08 | 01:36:47 | 11:30 +02:38 | 01:38:39 -01:52 |
| Wall Balls | 07:30 | 01:50:55 | 11:50 -04:20 | 01:50:09 +00:46 |
| Roxzone | 16:27 | 02:14:45 | 12:46 +03:41 | 02:14:45 |
Looking at his overall time of 02:14:45, we can see that his total running time was 01:11:31, which is 08:58 slower than the average. This indicates that Tom may need to focus on improving his overall fitness and transition time during the roxzone.
To improve the Run Total segment, Tom should focus on improving his overall fitness and his transition time during the roxzone. This could include incorporating interval training and strength exercises to increase his endurance and speed. Additionally, practicing quick transitions between exercises and minimizing rest time can help improve his overall time in this segment.
For the Roxzone segment, Tom should also focus on improving his overall fitness and transition time. Incorporating specific exercises that target the muscles used during the roxzone, such as lunges, burpees, and sled pushes/pulls, can help improve his performance in this segment. Additionally, practicing quick transitions and minimizing rest time can also be beneficial.
In the Running 8 segment, Tom was 03:03 slower than average. To improve his performance in this segment, he should focus on increasing his running endurance and speed. Incorporating interval training and longer distance runs into his training routine can help improve his overall running performance. Additionally, incorporating strength exercises that target the muscles used during running, such as squats and lunges, can also be beneficial.
For the Running 3, Running 5, Running 4, and Running 6 segments, Tom should focus on improving his running endurance and speed. Incorporating interval training, hill sprints, and longer distance runs into his training routine can help improve his overall running performance. Additionally, incorporating strength exercises that target the muscles used during running, such as plyometric exercises and agility drills, can also be beneficial.
For the Best Lap segment, Tom performed well, being 00:02 faster than average. To continue improving his performance in this segment, he should focus on maintaining his speed and form throughout the race. Incorporating interval training and speed workouts into his training routine can help improve his overall running performance.
In summary, Tom Witiska had a solid performance in the Hyrox race in Essen. To improve his overall performance, he should focus on improving his overall fitness and transition time during the roxzone. Additionally, he should target specific areas for improvement, such as his running endurance and speed. By incorporating specific exercises, drills, and training routines, Tom can enhance his performance in these areas and continue to progress as a fitness athlete.
| Similar Athletes | |||
|---|---|---|---|
| Haker Michael | 2024 Amsterdam | 02:14:52 | |
| Pella Mendoza Victor Ivan | 2024 Mexico City | 02:14:53 | |
| Martin Gerion | 2023 Köln | 02:14:33 | |
| Kumar Anurodh | 2024 Singapore National Stadium | 02:15:14 | |
| Townes Keith | 2024 Toronto | 02:14:28 | |
| Sperl Martin | 2023 München | 02:15:09 | |
| Niedermair Michael | 2023 München | 02:14:48 | |
| Ludwig Volker | 2023 Frankfurt | 02:14:58 | |
| Valencia Adrien | 2022 Los Angeles | 02:15:07 | |
| Koschelnik Maxim | 2019 Frankfurt | 02:15:14 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Frankfurt Witiska Tom, Kirchner Kornelia | 01:31:22 | |
| 2024 Frankfurt Witiska Tom, Fuhrmann Bianca, Fuhrmann Arnulph, Lorenz Clarissa | 01:42:15 | |
| 2024 Hamburg Witiska Tom, Creus Martinez Isabell | 01:23:36 | |
| 2024 Köln Witiska Tom, Kirchner Kornelia | 01:35:14 | |
| 2023 Frankfurt Witiska Tom, Thal Thomas | 01:33:44 | |
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Witiska Tom
