Dive into this athlete’s performance at 2023 London 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 04:48. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:18 (From 45:18 to 43:00) | 47.9% |
| Sled Pull | 00:51 (From 05:44 to 04:53) | 17.7% |
| Farmers Carry | 00:43 (From 02:51 to 02:08) | 14.9% |
| Sandbag Lunges | 00:25 (From 05:30 to 05:05) | 8.7% |
| Sled Push | 00:16 (From 03:07 to 02:51) | 5.6% |
| Rowing | 00:15 (From 05:04 to 04:49) | 5.2% |
| Ski Erg | 00:00 (From 04:07 to 04:07) | 0.0% |
| BBJ | 00:00 (From 03:55 to 03:55) | 0.0% |
| Wall Balls | 00:00 (From 04:58 to 04:58) | 0.0% |
| Wienecke Julian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:00 | 00:00 | 04:45 -00:45 | 00:00 +00:00 |
| Ski Erg | 04:07 | 04:00 | 04:29 -00:22 | 04:45 -00:45 |
| Running 2 | 05:08 | 08:07 | 05:06 +00:02 | 09:14 -01:07 |
| Sled Push | 03:07 | 13:15 | 02:59 +00:08 | 14:20 -01:05 |
| Running 3 | 05:53 | 16:22 | 05:33 +00:20 | 17:19 -00:57 |
| Sled Pull | 05:44 | 22:15 | 05:07 +00:37 | 22:52 -00:37 |
| Running 4 | 05:52 | 27:59 | 05:32 +00:20 | 27:59 +00:00 |
| Burpees Broad Jump | 03:55 | 33:51 | 05:38 -01:43 | 33:31 +00:20 |
| Running 5 | 06:23 | 37:46 | 05:43 +00:40 | 39:09 -01:23 |
| Rowing | 05:04 | 44:09 | 04:53 +00:11 | 44:52 -00:43 |
| Running 6 | 06:10 | 49:13 | 05:34 +00:36 | 49:45 -00:32 |
| Farmers Carry | 02:51 | 55:23 | 02:15 +00:36 | 55:19 +00:04 |
| Running 7 | 05:41 | 58:14 | 05:33 +00:08 | 57:34 +00:40 |
| Sandbag Lunges | 05:30 | 01:03:55 | 05:22 +00:08 | 01:03:07 +00:48 |
| Running 8 | 06:13 | 01:09:25 | 06:14 -00:01 | 01:08:29 +00:56 |
| Wall Balls | 04:58 | 01:15:38 | 06:47 -01:49 | 01:14:43 +00:55 |
| Roxzone | 08:13 | 01:28:41 | 07:11 +01:02 | 01:28:41 |
Julian's best running lap was 00:04:00, which was 00:34 faster than the average. This indicates that he has strong running capabilities and can maintain a good pace.
To improve in these areas, Julian should focus on specific training strategies and techniques:
1. Run Total: Julian's total running time was 03:01 slower than the average. To improve this segment, he should work on enhancing his overall fitness and endurance. Incorporating interval training, hill sprints, and tempo runs into his training routine will help improve his running speed and stamina.
2. Roxzone: Julian's Roxzone time was 01:09 slower than the average, indicating that he might have taken more time during transitions or rested longer. To improve this segment, he should aim to improve his overall fitness level and focus on reducing transition time. Interval training and circuit training can help improve his overall fitness and enhance his transition speed.
3. Running 5 and Running 6: Julian's time in Running 5 and Running 6 was slower than the average. To improve these segments, he should incorporate specific running drills and exercises that target speed and endurance. Fartlek runs, tempo runs, and interval training will help him improve his running performance and pace.
4. Farmers Carry: Julian's time in the Farmers Carry segment was 00:32 slower than the average. To improve this segment, he should focus on strengthening his grip and core muscles. Incorporating exercises like farmer's walks, deadlifts, and kettlebell swings into his training routine will help improve his grip strength and overall performance in this segment.
5. Sled Pull: Julian's time in the Sled Pull segment was 00:17 slower than the average. To improve this segment, he should work on improving his lower body strength and explosive power. Exercises like squats, lunges, and plyometric training will help him develop the necessary strength and power for an efficient sled pull.
6. Running 3 and Running 4: Julian's time in Running 3 and Running 4 was slower than the average. To improve these segments, he should focus on maintaining a consistent pace and improving his endurance. Long-distance runs, tempo runs, and hill training will help him improve his endurance and pacing in these segments.
7. Rowing: Julian's time in the Rowing segment was 00:15 slower than the average. To improve this segment, he should focus on improving his rowing technique and overall strength. Incorporating rowing intervals and rowing-specific strength exercises, such as bent-over rows and seated rows, will help him improve his rowing performance.
8. Sandbag Lunges: Julian's time in the Sandbag Lunges segment was 00:13 slower than the average. To improve this segment, he should focus on improving his lower body strength and stability. Exercises like lunges, squats, and Bulgarian split squats will help him strengthen his legs and improve his performance in sandbag lunges.
By implementing these strategies and focusing on the identified areas of improvement, Julian can enhance his performance in future HYROX races and achieve even better results.
| Similar Athletes | |||
|---|---|---|---|
| Adanero Velasco Alberto | 2024 Madrid | 01:28:40 | |
| Webb Chad | 2023 London | 01:28:32 | |
| Christmann Dustin | 2023 Köln | 01:28:45 | |
| Augello Joe | 2024 Chicago Navy Pier | 01:28:45 | |
| Bayer Daniel | 2022 Frankfurt | 01:28:37 | |
| Lloyd James | 2024 London | 01:28:37 | |
| Gartner Tom | 2024 Karlsruhe | 01:28:31 | |
| Niu Ziru Luke | 2024 Singapore | 01:28:33 | |
| Breeze Paul | 2023 London | 01:29:11 | |
| Ammerlahn Dominik | 2023 Maastricht European Championships | 01:28:13 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Wienecke Julian
