Dive into this athlete’s performance at 2023 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.
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 01:54. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 00:42 (From 06:46 to 06:04) | 36.8% |
| Farmers Carry | 00:37 (From 02:58 to 02:21) | 32.5% |
| Sandbag Lunges | 00:22 (From 06:02 to 05:40) | 19.3% |
| Run Total | 00:10 (From 46:15 to 46:05) | 8.8% |
| Sled Push | 00:02 (From 03:13 to 03:11) | 1.8% |
| Ski Erg | 00:01 (From 04:37 to 04:36) | 0.9% |
| Sled Pull | 00:00 (From 04:46 to 04:46) | 0.0% |
| Rowing | 00:00 (From 04:46 to 04:46) | 0.0% |
| Wall Balls | 00:00 (From 06:21 to 06:21) | 0.0% |
| Röhl Nils | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:38 | 00:00 | 04:59 +00:39 | 00:00 +00:00 |
| Ski Erg | 04:37 | 05:38 | 04:36 +00:01 | 04:59 +00:39 |
| Running 2 | 05:41 | 10:15 | 05:24 +00:17 | 09:35 +00:40 |
| Sled Push | 03:13 | 15:56 | 03:14 -00:01 | 14:59 +00:57 |
| Running 3 | 05:48 | 19:09 | 05:53 -00:05 | 18:13 +00:56 |
| Sled Pull | 04:46 | 24:57 | 05:37 -00:51 | 24:06 +00:51 |
| Running 4 | 05:46 | 29:43 | 05:53 -00:07 | 29:43 +00:00 |
| Burpees Broad Jump | 06:46 | 35:29 | 06:20 +00:26 | 35:36 -00:07 |
| Running 5 | 05:44 | 42:15 | 06:08 -00:24 | 41:56 +00:19 |
| Rowing | 04:46 | 47:59 | 05:03 -00:17 | 48:04 -00:05 |
| Running 6 | 05:31 | 52:45 | 05:56 -00:25 | 53:07 -00:22 |
| Farmers Carry | 02:58 | 58:16 | 02:26 +00:32 | 59:03 -00:47 |
| Running 7 | 05:25 | 01:01:14 | 05:55 -00:30 | 01:01:29 -00:15 |
| Sandbag Lunges | 06:02 | 01:06:39 | 05:55 +00:07 | 01:07:24 -00:45 |
| Running 8 | 06:45 | 01:12:41 | 06:48 -00:03 | 01:13:19 -00:38 |
| Wall Balls | 06:21 | 01:19:26 | 07:40 -01:19 | 01:20:07 -00:41 |
| Roxzone | 10:18 | 01:35:58 | 08:11 +02:07 | 01:35:58 |
Nils' best running lap was 00:05:25, showcasing his potential in terms of speed and endurance. However, there were several segments where he lost time, including the Roxzone, Running 1, Best Lap, Burpees Broad Jump, Run Total, Farmers Carry, and Running 2. These are the areas that require improvement in order to enhance his overall performance.
- Pace Yourself: Nils should focus on pacing himself throughout the race to avoid burning out too quickly. It is important to maintain a steady and sustainable pace to ensure optimal performance throughout the entire race.
- Transition Efficiency: Nils should work on improving his transition time between segments to minimize time spent in the Roxzone. Practicing quick and efficient transitions during training sessions can help improve his overall race performance.
- Strength and Endurance Training: Nils should incorporate strength training exercises for both the upper and lower body to improve his overall strength and endurance. This will help him tackle the various strength-based segments of the race more effectively.
- Interval Training: Incorporating interval training sessions into his training routine can help improve Nils' overall speed and endurance. This can be done through interval running, cycling, or rowing workouts to simulate the demands of the race.
- Recovery and Rest: Adequate rest and recovery are crucial for optimal performance. Nils should prioritize rest days and incorporate recovery techniques such as stretching, foam rolling, and proper nutrition to aid in his recovery and enhance his performance.
By implementing these strategies and focusing on the identified areas of improvement, Nils can enhance his overall performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Felger Mathias | 2018 Stuttgart | 01:35:39 | |
| Fred Dessus | 2024 Paris | 01:35:39 | |
| Hill Dan | 2022 Dallas | 01:35:39 | |
| Kuijk Ray | 2024 Rotterdam | 01:36:14 | |
| Mcelwee Tommy | 2023 Dublin | 01:36:11 | |
| Breaux Austin | 2024 Dallas | 01:35:37 | |
| Gómez Gabriel | 2024 Mexico City | 01:36:05 | |
| Mariage Jean | 2020 Karlsruhe | 01:35:43 | |
| Viles Christiann | 2024 Houston | 01:36:26 | |
| Hadley Christopher | 2022 London | 01:36:02 | |
| Other Results from this athlete | ||
|---|---|---|
| 2020 Hannover Röhl Nils | 01:39:34 | |
| 2019 Hamburg Röhl Nils | 01:28:13 | |
| 2023 Hamburg Röhl Nils | 01:43:43 | |
| 2024 Berlin Röhl Nils | 01:31:51 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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Röhl Nils
