Dive into this athlete’s performance at 2023 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 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 04:00. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:53 (From 46:58 to 44:05) | 72.1% |
| Ski Erg | 00:32 (From 05:02 to 04:30) | 13.3% |
| Farmers Carry | 00:14 (From 02:27 to 02:13) | 5.8% |
| Rowing | 00:09 (From 05:02 to 04:53) | 3.8% |
| Sled Pull | 00:07 (From 05:12 to 05:05) | 2.9% |
| BBJ | 00:05 (From 05:40 to 05:35) | 2.1% |
| Sled Push | 00:00 (From 02:41 to 02:41) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:38 to 04:38) | 0.0% |
| Wall Balls | 00:00 (From 06:00 to 06:00) | 0.0% |
| Porwol Christian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:26 | 00:00 | 04:49 +00:37 | 00:00 +00:00 |
| Ski Erg | 05:02 | 05:26 | 04:32 +00:30 | 04:49 +00:37 |
| Running 2 | 05:47 | 10:28 | 05:13 +00:34 | 09:21 +01:07 |
| Sled Push | 02:41 | 16:15 | 03:05 -00:24 | 14:34 +01:41 |
| Running 3 | 05:38 | 18:56 | 05:42 -00:04 | 17:39 +01:17 |
| Sled Pull | 05:12 | 24:34 | 05:17 -00:05 | 23:21 +01:13 |
| Running 4 | 05:52 | 29:46 | 05:40 +00:12 | 28:38 +01:08 |
| Burpees Broad Jump | 05:40 | 35:38 | 05:52 -00:12 | 34:18 +01:20 |
| Running 5 | 06:15 | 41:18 | 05:52 +00:23 | 40:10 +01:08 |
| Rowing | 05:02 | 47:33 | 04:56 +00:06 | 46:02 +01:31 |
| Running 6 | 05:43 | 52:35 | 05:41 +00:02 | 50:58 +01:37 |
| Farmers Carry | 02:27 | 58:18 | 02:19 +00:08 | 56:39 +01:39 |
| Running 7 | 05:33 | 01:00:45 | 05:40 -00:07 | 58:58 +01:47 |
| Sandbag Lunges | 04:38 | 01:06:18 | 05:31 -00:53 | 01:04:38 +01:40 |
| Running 8 | 06:47 | 01:10:56 | 06:25 +00:22 | 01:10:09 +00:47 |
| Wall Balls | 06:00 | 01:17:43 | 07:06 -01:06 | 01:16:34 +01:09 |
| Roxzone | 07:40 | 01:31:15 | 07:35 +00:05 | 01:31:15 |
Based on the splits analysis, Porwol performed relatively well in the Sled Push and Sled Pull segments, being faster than the average time by 00:45 and 00:25, respectively. He also showed strength in the Sandbag Lunges segment, finishing 00:51 faster than the average time. However, there were several areas where Porwol can improve, including the Running 1, Running 2, Ski Erg, Running 5, Running 8, Running 4, and Rowing segments.
- Transition Time: Porwol should aim to minimize his transition time in the Roxzone. This can be achieved by practicing quick and efficient transitions during training sessions. Incorporating specific drills to improve speed and agility can help him become more efficient during transitions.
- Strength Training: Porwol should prioritize strength training exercises to improve his overall performance. Focusing on exercises that target major muscle groups, such as squats, deadlifts, and lunges, can help enhance his strength and power, leading to improved performance in various segments of the race.
- Endurance Training: Porwol should incorporate regular endurance training sessions into his routine. This can include longer distance runs, interval training, and tempo runs to improve his cardiovascular fitness and endurance.
- Specific Segment Training: Porwol should dedicate specific training sessions to target the segments where he had the most time lost. This can include drills and exercises that mimic the movements and intensity of those segments, allowing him to improve his performance in those areas.
- Recovery: Porwol should prioritize proper recovery and rest between training sessions to avoid overtraining and reduce the risk of injury. Incorporating rest days, stretching, foam rolling, and adequate sleep can help optimize his recovery and improve overall performance.
By implementing these training strategies and techniques, Christian Porwol can improve his overall performance in the HYROX race. It is important for him to focus on both his running endurance and speed, as well as his upper body and core strength. With targeted training and a strategic race approach, Porwol has the potential to enhance his performance and achieve better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Lobo Marc | 2024 Perth | 01:31:36 | |
| Schoonbrood Wesley | 2024 Rotterdam | 01:31:02 | |
| Richter Vincent | 2024 Hamburg | 01:31:18 | |
| Gissane Michael | 2024 Glasgow | 01:31:04 | |
| Dulin Doug | 2024 New York | 01:31:33 | |
| Grierson Brady | 2024 Glasgow | 01:31:10 | |
| Wasiak Dominik | 2022 Essen | 01:31:01 | |
| Hall Christopher | 2024 Amsterdam | 01:31:14 | |
| Fernández Morán Ricardo | 2022 Madrid | 01:31:17 | |
| Hatton Christian | 2024 Manchester | 01:30:59 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Porwol Christian
