Dive into this athlete’s performance at 2023 Köln 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 06:23. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 05:18 (From 50:58 to 45:40) | 83.0% |
| BBJ | 00:48 (From 06:44 to 05:56) | 12.5% |
| Sandbag Lunges | 00:11 (From 04:51 to 04:40) | 2.9% |
| Wall Balls | 00:06 (From 04:44 to 04:38) | 1.6% |
| Ski Erg | 00:00 (From 04:40 to 04:40) | 0.0% |
| Sled Push | 00:00 (From 02:25 to 02:25) | 0.0% |
| Sled Pull | 00:00 (From 04:22 to 04:22) | 0.0% |
| Rowing | 00:00 (From 04:56 to 04:56) | 0.0% |
| Farmers Carry | 00:00 (From 01:57 to 01:57) | 0.0% |
| Kornatowska Emilia | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:13 | 00:00 | 05:11 -00:58 | 00:00 +00:00 |
| Ski Erg | 04:40 | 04:13 | 05:09 -00:29 | 05:11 -00:58 |
| Running 2 | 06:28 | 08:53 | 05:33 +00:55 | 10:20 -01:27 |
| Sled Push | 02:25 | 15:21 | 02:48 -00:23 | 15:53 -00:32 |
| Running 3 | 06:49 | 17:46 | 05:52 +00:57 | 18:41 -00:55 |
| Sled Pull | 04:22 | 24:35 | 05:54 -01:32 | 24:33 +00:02 |
| Running 4 | 06:52 | 28:57 | 05:52 +01:00 | 30:27 -01:30 |
| Burpees Broad Jump | 06:44 | 35:49 | 06:16 +00:28 | 36:19 -00:30 |
| Running 5 | 06:57 | 42:33 | 06:01 +00:56 | 42:35 -00:02 |
| Rowing | 04:56 | 49:30 | 05:25 -00:29 | 48:36 +00:54 |
| Running 6 | 07:04 | 54:26 | 05:56 +01:08 | 54:01 +00:25 |
| Farmers Carry | 01:57 | 01:01:30 | 02:19 -00:22 | 59:57 +01:33 |
| Running 7 | 07:02 | 01:03:27 | 05:53 +01:09 | 01:02:16 +01:11 |
| Sandbag Lunges | 04:51 | 01:10:29 | 04:53 -00:02 | 01:08:09 +02:20 |
| Running 8 | 05:37 | 01:15:20 | 06:20 -00:43 | 01:13:02 +02:18 |
| Wall Balls | 04:44 | 01:20:57 | 05:05 -00:21 | 01:19:22 +01:35 |
| Roxzone | 06:01 | 01:31:34 | 07:07 -01:06 | 01:31:34 |
Pacing and Profile:
Emilia's total running time of 00:50:58 was 06:00 slower than the average. This suggests that she may need to focus on improving her overall fitness and transition time. Additionally, her best running lap time of 00:04:13 was 00:46 faster than average, indicating that she has a stronger running profile. To further improve her performance, she should consider incorporating more strength training into her routine.
Additionally, Emilia should prioritize efficient transitions between segments to minimize the time spent in the roxzone. Practicing quick and smooth transitions during training can help improve her overall race time.
Incorporating interval training and strength training exercises specific to her identified areas of improvement can also help Emilia enhance her performance. By following a well-rounded training program that includes both running and strength training, she can continue to improve her overall fitness and race performance.
Overall, Emilia performed well in the HYROX race, but there are areas where she can make significant improvements. By implementing the suggested training strategies and techniques, she can further enhance her performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Beatty Serena | 2024 Dallas | 01:31:42 | |
| Ramsbottom Tina | 2023 London | 01:32:04 | |
| Grassi Evy | 2024 Maastricht | 01:31:06 | |
| Flowers Safia | 2019 Hamburg | 01:31:58 | |
| Mantegazza Elena | 2024 Rimini | 01:31:55 | |
| Siegel Anna | 2024 Köln | 01:31:06 | |
| Peterson Lauren | 2024 Brisbane | 01:31:09 | |
| Lim Joelle | 2024 Singapore National Stadium | 01:31:09 | |
| Smyth Susan | 2024 Dublin | 01:31:54 | |
| Morrison Abigail | 2024 Sports Direct HYROX London | 01:32:01 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Frankfurt Kornatowska Emilia | 01:37:05 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
Kornatowska Emilia
