Werner Frederic Hyrox Result

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 979 similar athletes.

Performance Highlights

GER GER Flag Men 45-49 #91049 01:45:29 110th in AG | Top 86.6% 1306th | Top 88.4%
-08:05
43:22
Run Total
-01:00
05:25
Avg. Lap
-00:25
04:51
Best Lap
+06:52
51:41
Workout Total
+00:51
06:27
Avg. Workout
+01:10
10:29
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 979 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 979 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Werner Frederic'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 Werner Frederic'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 979 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 Werner Frederic'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 Werner Frederic'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 10:01. Check the detail of the improvement plan below.

04:09 Potential Improvement 41.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 04:09 11:05 to 06:56 41.4%
Wall Balls 03:58 12:20 to 08:22 39.6%
Sled Push 00:53 04:28 to 03:35 8.8%
Ski Erg 00:35 05:20 to 04:45 5.8%
Rowing 00:26 05:38 to 05:12 4.3%
Sled Pull 00:00 05:01 to 05:01 0.0%
Farmers Carry 00:00 02:11 to 02:11 0.0%
Sandbag Lunges 00:00 05:38 to 05:38 0.0%
Run Total 00:00 43:22 to 43:22 0.0%

Splits Time

Werner Frederic Perfect Race
Splits Total Average Total
Running 1 04:26 00:00 05:16 -00:50 00:00 +00:00
Ski Erg 05:20 04:26 04:43 +00:37 05:16 -00:50
Running 2 04:51 09:46 05:47 -00:56 09:59 -00:13
Sled Push 04:28 14:37 03:37 +00:51 15:46 -01:09
Running 3 05:21 19:05 06:27 -01:06 19:23 -00:18
Sled Pull 05:01 24:26 06:16 -01:15 25:50 -01:24
Running 4 05:28 29:27 06:26 -00:58 32:06 -02:39
Burpees Broad Jump 11:05 34:55 07:05 +04:00 38:32 -03:37
Running 5 06:06 46:00 06:41 -00:35 45:37 +00:23
Rowing 05:38 52:06 05:15 +00:23 52:18 -00:12
Running 6 05:32 57:44 06:30 -00:58 57:33 +00:11
Farmers Carry 02:11 01:03:16 02:38 -00:27 01:04:03 -00:47
Running 7 05:16 01:05:27 06:29 -01:13 01:06:41 -01:14
Sandbag Lunges 05:38 01:10:43 06:37 -00:59 01:13:10 -02:27
Running 8 06:24 01:16:21 07:45 -01:21 01:19:47 -03:26
Wall Balls 12:20 01:22:45 08:38 +03:42 01:27:32 -04:47
Roxzone 10:29 01:45:29 09:19 +01:10 01:45:29
Based on 979 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Frederic, you put in an admirable effort at the 2024 Frankfurt Hyrox competition, finishing with an overall time of 01:45:29, landing you in the top 88% of all participants. Not too shabby! Your total running time of 00:43:22 was a solid 8:05 faster than the average, showcasing your strong running profile. This suggests you have the chops to blitz through the running segments, but it seems like those heavy lifts and skill-based exercises may need a little extra love. Remember, it's not just about how fast you can run; it’s about how well you can transition between the tasks and maintain that pace. Your pacing during the first running segment was on point, coming in 50 seconds faster than average, but it seems the excitement may have had you pushing a bit too hard at the start. This can lead to fatigue in the later stages, as seen in your running 4 split. We need to channel that energy wisely! ⚡️

Segments to Improve:

Now, let's dive into the segments where you can elevate your game. Here are the areas that need some focused attention:

  • Burpees Broad Jump (00:11:05, 99 Percentile Rank): This segment really held you back. Improving your burpee efficiency can drastically cut down your time. Focus on explosive power and rhythm. Try practicing burpee broad jumps as part of your warm-up. Aim for sets of 10 with a focus on maximizing distance on the jump while keeping your transitions smooth and controlled. Work on your timing; each jump should be a fluid motion, not a series of stops and starts.
  • Wall Balls (00:12:20, 97 Percentile Rank): A 12:20 here means we need to tighten that up! Focus on your technique: make sure you're using your legs to generate power. Consider incorporating wall ball drills into your weekly routine, aiming for 3 sets of 20 reps. Pay attention to your breathing; exhale as you push the ball up to maintain rhythm and avoid fatigue.
  • Sled Push (00:04:28, 93 Percentile Rank): This one was a little sluggish, and it’s crucial for building leg strength. For sled pushes, focus on a low position, keeping your back straight and driving from your legs. Practice pushing heavier weights for shorter distances to build strength and speed. Aim for 5 sets of 20 meters with a weight that challenges you but allows you to maintain form.
  • Ski Erg (00:05:20, 98 Percentile Rank): Here, your pacing might need adjusting. Work on your arms and core while maintaining a strong leg drive. Incorporate interval training on the Ski Erg, alternating between 30 seconds of all-out effort and 30 seconds of recovery. This will improve your endurance and power output.
  • Rowing (00:05:38, 93 Percentile Rank): Rowing can be a sneaky segment. Focus on your technique: engage your core and legs while keeping your arms straight until your legs are fully extended. Try to incorporate rowing intervals into your training, such as 5 x 500 meters with a 1-minute rest in between. This will help build your endurance and power.
Race Strategies:

During the race, consider the following strategies:

  • Pacing: Start strong but controlled. Your first running segment was fast, which can have a ripple effect on later segments. Aim for a steady, sustainable pace for the first half, then push harder in the latter stages once you’ve settled into the rhythm.
  • Transition Time: Your Roxzone time of 00:10:29 indicates there's room for improvement. Practice transitioning between exercises in training, simulating race conditions. Focus on quick changes between shoes, gear, or water breaks. Aim to cut down your transition times by 15-30 seconds—this can make a big difference in your overall time!
  • Mindset: Your mental game is as crucial as your physical game. Remember, “You’re not here to be average; you’re here to be awesome.” Embrace discomfort; it’s where growth happens. When the burpees start burning, visualize crossing that finish line strong.
Conclusion:

Frederic, your performance in Frankfurt shows you have serious potential! With a little fine-tuning in your strength and skill-based segments, we can turn those weaknesses into strengths. Remember, every great athlete has been where you are right now—it's the grit and determination that sets champions apart. As David Goggins says, “You are not going to experience a lot of growth without the pain.” Embrace the grind, and let's work together to crush those weaknesses. 💪💥

Keep pushing, stay disciplined, and remember: the only bad workout is the one you didn’t do. Let’s crush the next one, Frederic! I’m here to support you every step of the way.

— The Rox-Coach

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
Frye Tony 2023 Dallas 01:45:23
Khaldi Andy 2023 Hamburg 01:45:35
Bergamini Kevin 2024 Milan 01:45:17
Wootton Gary 2024 Glasgow 01:45:21
Bergamini Alessandro 2023 Milan 01:45:21
Yeo Sean 2023 Singapore 01:44:59
Lim Deffrey 2024 Singapore National Stadium 01:45:17
Hickens Leslie 2023 Birmingham 01:45:23
Murphy Liam 2024 Birmingham 01:45:47
Bonnett Justin 2024 Hong Kong 01:45:01

Measure Your Performance Against Top Athletes

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