Dive into this athlete’s performance at 2024 Frankfurt 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
482 similar athletes.
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.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 5 to 41.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 5 to 41.
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Percentile based on all the athletes who competed in Hyrox Pro Men
Run, Baby, Run!
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!
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The chart has 1 Y axis displaying values. Data ranges from 205 to 279.
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Based on 482 athletes with similar finish time in Hyrox Pro Men
Station Showdown
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.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 111 to 333.
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Based on 482 athletes with similar finish time in Hyrox Pro Men
Fast, slow, or steady?
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.
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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -72 to 79.
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Based on 482 athletes with similar finish time in Hyrox Pro Men
Expected Finish Time
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.
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Expected Finish Time
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The chart has 1 Y axis displaying values. Data ranges from 4138 to 4596.
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Spread of Splits Time
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.
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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 82 to 839.
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Percentile based on all the athletes who competed in Hyrox Pro 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 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 performance we identified a possible improvement of
03:24.
Check the detail of the improvement plan below.
Based on 482 athletes with similar finish time in Hyrox Pro Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Jonas, congratulations on a solid performance at the 2024 Frankfurt Hyrox! Finishing 74th overall and 22nd in your age group is no small feat, especially with 280 athletes in the mix. Your time of 01:09:49 places you in the top 26% of the field, which is impressive. What stands out is your total running time of 33:57, which is a commendable 6 seconds faster than average. This indicates that you have a strong running profile—you're the gazelle in a sea of hippos! 🦒
However, pacing can be a double-edged sword. Your first running segment was a bit too fast, clocking in at 3:25. While it's great to start strong, you might have burned some matches early on. Your performance in the strength segments shows that while you excel at running, there’s room to enhance your strength and endurance during the Hyrox-specific challenges. Remember, “You can't climb the ladder of success with your hands in your pockets.” – Arnold Schwarzenegger. Now, let’s dive into where you can sharpen your skills.
Segments to Improve:
Sled Pull (00:05:33) - This was one of your slower segments, ranking in the 40th percentile. Focus on building your back and leg strength. Incorporate deadlifts, pull-ups, and sled drags into your training. Consider performing sled pulls as part of your HIIT workouts, aiming for a mix of explosive power and endurance.
Burpees Broad Jump (00:03:41) - Ranked in the 31st percentile, this segment needs attention. Burpees are all about rhythm and explosiveness. Practice your burpees with an emphasis on quick transitions and maximum jump distance. Add plyometric box jumps and burpee variations to your routine. Aim for 3-4 sets of 10 reps with a focus on speed and form.
Total Running Time (00:33:57) - While you’re faster than average overall, there's still room to improve your pacing strategy. Work on your endurance with long runs that mimic race conditions. Incorporate interval training to improve speed, and consider practicing your running segments after strength workouts to simulate race fatigue.
Race Strategies:
Start with a Plan: Your initial pace was too quick. Aim for even splits during the first half of the race. Try to run the first segment at a pace that feels sustainable, not sprinting away from the pack.
Transitions Matter: Your Roxzone time of 5:58 was slower than average. Work on your transition drills. Set up mock race scenarios where you practice moving quickly from one exercise to the next, minimizing rest time.
Stay Hydrated: Proper hydration can improve your performance. Pay attention to your fluid intake before and during the race. Think of it as putting oil in a well-running engine; it keeps everything running smoothly!
Visualize Success: Use visualization techniques before the race. Picture yourself executing each segment flawlessly. This mental rehearsal can make a huge difference when the adrenaline kicks in!
Conclusion:
Jonas, you’ve got the grit and determination to improve. Remember that every time you step onto that Hyrox course, you’re not just racing against others; you’re racing against yourself. “It’s not about being better than someone else; it’s about being better than you were the day before.” – Unknown. Take the insights from this analysis and turn them into actionable training goals. With dedication, you’ll turn those weaknesses into strengths faster than you can say “burpee broad jump.” 🏆
Keep pushing, stay focused, and remember: every moment spent training is a moment closer to achieving your goals. Let’s get after it, Jonas! The Rox-Coach believes in you! 💥
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.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 2 to 100.
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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 2 to 94.
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Percentile based on all the athletes who competed in Hyrox Pro Men