Franke Kai Hyrox Result

Dive into this athlete’s performance at 2023 Hannover 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.

Performance Highlights

GER GER Flag Men 35-39 #124025 01:31:19 54th in AG | Top 70.1% 246th | Top 69.3%
-00:24
44:42
Run Total
-00:02
05:35
Avg. Lap
+00:17
05:04
Best Lap
+01:11
39:54
Workout Total
+00:09
04:59
Avg. Workout
-00:47
06:46
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men

Running

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.

Based on 1000 athletes with similar finish time in Hyrox Men

Workouts

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.

Based on 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Franke Kai'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 Franke Kai's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 1000 athletes with similar finish time in Hyrox Men

Spread of Splits Time

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 Franke Kai'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.

Percentile based on all the athletes who competed in Hyrox Men

Improvement Plan

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 Franke Kai'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 03:49. Check the detail of the improvement plan below.

01:56 Potential Improvement 50.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:56 07:31 to 05:35 50.7%
Run Total 00:36 44:42 to 44:06 15.7%
Sled Pull 00:20 05:24 to 05:04 8.7%
Wall Balls 00:19 07:01 to 06:42 8.3%
Rowing 00:16 05:08 to 04:52 7.0%
Sandbag Lunges 00:15 05:32 to 05:17 6.6%
Ski Erg 00:07 04:37 to 04:30 3.1%
Sled Push 00:00 02:47 to 02:47 0.0%
Farmers Carry 00:00 01:54 to 01:54 0.0%

Splits Time

Franke Kai Perfect Race
Splits Total Average Total
Running 1 05:04 00:00 04:48 +00:16 00:00 +00:00
Ski Erg 04:37 05:04 04:32 +00:05 04:48 +00:16
Running 2 05:04 09:41 05:13 -00:09 09:20 +00:21
Sled Push 02:47 14:45 03:06 -00:19 14:33 +00:12
Running 3 05:35 17:32 05:42 -00:07 17:39 -00:07
Sled Pull 05:24 23:07 05:18 +00:06 23:21 -00:14
Running 4 05:38 28:31 05:40 -00:02 28:39 -00:08
Burpees Broad Jump 07:31 34:09 05:53 +01:38 34:19 -00:10
Running 5 05:48 41:40 05:52 -00:04 40:12 +01:28
Rowing 05:08 47:28 04:56 +00:12 46:04 +01:24
Running 6 05:35 52:36 05:42 -00:07 51:00 +01:36
Farmers Carry 01:54 58:11 02:19 -00:25 56:42 +01:29
Running 7 05:40 01:00:05 05:41 -00:01 59:01 +01:04
Sandbag Lunges 05:32 01:05:45 05:32 +00:00 01:04:42 +01:03
Running 8 06:22 01:11:17 06:25 -00:03 01:10:14 +01:03
Wall Balls 07:01 01:17:39 07:07 -00:06 01:16:39 +01:00
Roxzone 06:46 01:31:19 07:33 -00:47 01:31:19
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Kai Franke had a solid performance in the HYROX race at Hannover, ranking in the top 46% overall and top 50% in his age group. His overall time of 01:31:19 is respectable, but there are areas where he can improve to enhance his performance in future races.

Based on the splits analysis, Kai's total running time of 00:44:42 is 01:03 slower than the average. This indicates that he could benefit from improving his running fitness. However, it is worth noting that his best running lap of 00:05:04 is actually faster than the average, suggesting that he has the potential to excel in this area with the right training.

Segments to Improve


1. Burpees Broad Jump:
Kai took 02:01 longer than the average time in this segment. To improve his performance in burpees, he should focus on increasing his upper body strength and cardiovascular endurance. Incorporating exercises like push-ups, pull-ups, and planks into his training routine will help him build the necessary strength. Additionally, practicing burpees with proper form and efficiency will improve his speed and efficiency during the race.

2. Running 1:
Kai was 00:24 slower than the average time in this running segment. To improve his running performance, he should focus on increasing his speed and endurance. Incorporating interval training, such as sprints and hill repeats, into his training routine will help him improve his speed. Endurance runs and tempo runs will help him build his endurance. Additionally, working on his running form and technique can also help improve his overall running performance.

3. Rowing:
Kai was 00:16 slower than the average time in this segment. To improve his rowing performance, he should focus on building his upper body and core strength. Incorporating exercises like rows, pull-ups, and planks into his training routine will help him develop the necessary strength for rowing. Additionally, practicing rowing technique and learning how to maximize his power and efficiency on the rowing machine will improve his performance in this segment.

Strategies


1. Pacing:
Kai should focus on maintaining a steady pace throughout the race to avoid burning out too early. It is important to find a balance between pushing hard and conserving energy for the later segments. He should aim to start the race at a pace that he can comfortably maintain and gradually increase his effort as the race progresses.

2. Transitions:
Kai should work on improving his transition times between segments to minimize time spent in the roxzone. This can be achieved by practicing quick and efficient transitions during training sessions. He should familiarize himself with the layout of the racecourse and plan his transitions in advance to ensure a smooth and swift transition between exercises.

3. Hybrid Training:
Given Kai's slightly slower running time compared to the average, he should prioritize incorporating more running-specific workouts into his training routine. This can include interval training, tempo runs, and long runs to improve his running endurance and speed. However, he should also continue to focus on strength training to maintain his performance in the strength-based segments.

In conclusion, Kai Franke had a respectable performance in the HYROX race at Hannover. By focusing on improving his running performance, particularly in segments such as Burpees Broad Jump and Running 1, and implementing effective race strategies such as pacing and quick transitions, he can enhance his overall performance in future races.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Ruiz Rolando 2024 Chicago Navy Pier 01:31:23
Cheung Eddie 2022 Birmingham 01:31:03
Morris Greg 2023 Chicago 01:31:31
Barbieri Alessandro 2024 Rimini 01:31:32
Franke Kai 2023 Köln 01:31:48
Bermudez Posadas Aldo Jair 2024 Ciudad de Mexico 01:30:58
Petersen Sven 2022 Berlin 01:31:04
Wadsworth Saul 2024 Birmingham 01:31:14
Nieuwpoort Ruud 2024 Rotterdam 01:31:23
Pulfer Martin 2019 Karlsruhe 01:31:24

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Berlin 01:40:59
2022 Bremen 01:50:43
2023 Köln 01:31:48
2018 Hamburg 01:54:42
2022 Hamburg 01:38:59
2023 Hamburg 01:29:57
2024 Maastricht 01:35:38
2024 Berlin 01:29:31
2024 Hamburg 01:32:55

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