Rogowski Robin Performance Analysis

Dive into this athlete’s performance at 2024 Hamburg 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.

Season 24/25 2024 Hamburg (2116) HYROX (1853) Men (1247) Rogowski Robin

GER GER Flag Men 30-34 #135003 01:35:49 218th in AG | Top 78.4% 932nd | Top 74.7%

Performance Highlights

-02:05
44:49
Run Total
-00:15
05:36
Avg. Lap
-00:03
04:53
Best Lap
+01:27
42:17
Workout Total
+00:11
05:17
Avg. Workout
+00:38
08:47
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 Rogowski Robin'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 Rogowski Robin'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 Rogowski Robin'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 Rogowski Robin'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 03:57. Check the detail of the improvement plan below.

02:20 Potential Improvement 59.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 02:20 08:00 to 05:40 59.1%
Burpees Broad Jump 01:17 07:20 to 06:03 32.5%
Sled Pull 00:14 05:40 to 05:26 5.9%
Rowing 00:06 05:05 to 04:59 2.5%
Ski Erg 00:00 04:19 to 04:19 0.0%
Sled Push 00:00 02:44 to 02:44 0.0%
Farmers Carry 00:00 01:56 to 01:56 0.0%
Wall Balls 00:00 07:13 to 07:13 0.0%
Run Total 00:00 44:49 to 44:49 0.0%

Splits Time

Rogowski Robin Perfect Race
Splits Total Average Total
Running 1 04:52 00:00 04:58 -00:06 00:00 +00:00
Ski Erg 04:19 04:52 04:36 -00:17 04:58 -00:06
Running 2 04:53 09:11 05:23 -00:30 09:34 -00:23
Sled Push 02:44 14:04 03:13 -00:29 14:57 -00:53
Running 3 05:42 16:48 05:52 -00:10 18:10 -01:22
Sled Pull 05:40 22:30 05:36 +00:04 24:02 -01:32
Running 4 05:41 28:10 05:53 -00:12 29:38 -01:28
Burpees Broad Jump 07:20 33:51 06:20 +01:00 35:31 -01:40
Running 5 05:37 41:11 06:07 -00:30 41:51 -00:40
Rowing 05:05 46:48 05:03 +00:02 47:58 -01:10
Running 6 05:38 51:53 05:55 -00:17 53:01 -01:08
Farmers Carry 01:56 57:31 02:27 -00:31 58:56 -01:25
Running 7 05:41 59:27 05:54 -00:13 01:01:23 -01:56
Sandbag Lunges 08:00 01:05:08 05:54 +02:06 01:07:17 -02:09
Running 8 06:49 01:13:08 06:48 +00:01 01:13:11 -00:03
Wall Balls 07:13 01:19:57 07:41 -00:28 01:19:59 -00:02
Roxzone 08:47 01:35:49 08:09 +00:38 01:35:49
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Robin Rogowski displayed a commendable performance in the 2024 Hamburg HYROX race, ranking in the top 85% of 823 athletes. He showcased a strong runner profile, completing the race with a total running time of 00:44:49, which is 02:16 faster than the average. His best running lap was timed at 00:04:53. However, his overall time was 01:35:49, suggesting room for improvement in certain segments of the race. Comparing Robin's initial segments from Running 1 to Running 4 with the average times, it seems he started the race at a good pace, neither too fast nor too slow.

Segments to Improve

While Robin's running segments were generally above average, there were certain areas where improvement is needed, particularly in the Sandbag Lunges, Burpees Broad Jump and Roxzone segments.

  • Sandbag Lunges: At 00:08:00, Robin was 02:08 slower than the average, ranking him in the 97th percentile. To improve his performance in this segment, Robin could incorporate more lower body strength training exercises into his routine, specifically focusing on lunges. Weighted lunges, reverse lunges, and walking lunges could be particularly beneficial. Additionally, improving his form, ensuring his knee doesn't pass his toes while lunging, could help prevent fatigue and enhance performance.
  • Burpees Broad Jump: Robin was 01:05 slower than the average in this segment. To improve this, he could focus on plyometric exercises to increase his explosive power, such as box jumps, broad jumps, and plyo push-ups. For the burpees, he could work on his technique, ensuring smooth transitions between the squat, plank, push-up, and jump stages of the exercise.
  • Roxzone: Robin's Roxzone time was 00:08:47, 00:39 slower than the average. This suggests he may have needed more rest or took more time during the transition. To improve this segment, Robin could work on his overall fitness, particularly his stamina and recovery time. Interval training, where he alternates between high-intensity exercise and rest periods, could be beneficial. He should also practice transitions to minimize time lost between segments.

Race Strategies

On the race day, Robin should aim to maintain a steady pace throughout the race, ensuring he doesn't exhaust himself too early. He should particularly focus on maintaining his energy levels before the Sandbag Lunges and Burpees Broad Jump segments, where he tends to slow down. Practicing the correct form and techniques for these exercises before the race can also help maximize his performance. Additionally, Robin should work on his transition times, ensuring he moves smoothly and quickly between each segment to minimize time lost in the Roxzone.

Similar Athletes
Mcclure Colin 2024 Glasgow 01:35:24
Beelen Ingo 2023 Rotterdam 01:35:42
Lawson Nathan 2023 Hamburg 01:35:26
Kett Tamaran 2023 London 01:35:50
Cottrall Simon 2024 Sports Direct HYROX London 01:35:20
Dessì Nicola 2023 Rotterdam 01:35:36
Brown Greg 2024 Washington - North American Championships 01:36:12
Dean Matthew 2022 London 01:36:17
Bornemann Matthias 2024 Hamburg 01:35:21
van Goozen D 2021 Amsterdam 01:35:55

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