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
1000 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.
Percentile based on all the athletes who competed in Hyrox 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!
Based on 1000 athletes with similar finish time in Hyrox 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.
Based on 1000 athletes with similar finish time in Hyrox 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.
Based on 1000 athletes with similar finish time in Hyrox 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.
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.
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 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
04:59.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
André, you put on a solid show at the 2024 Frankfurt Hyrox, finishing 465th overall and ranking 114th in your age group. That places you in the top 31% and 33% respectively—definitely something to be proud of! Your overall time of 01:17:46 is commendable, especially considering your total running time of 00:36:28, which is an impressive 02:44 faster than the average. It looks like you’ve got those runner legs working for you! 🏃♂️💨
However, your pacing in the first segment (Running 1) was a bit aggressive—hitting 00:03:40, which is 00:38 faster than average. That might have set a fiery tone but could have also contributed to energy management issues later in the race. It seems your profile leans more towards being a runner, so let’s channel that strength while beefing up your power segments. Remember, "You can’t hurt me," as Goggins would say, but let’s make sure you don’t hurt your race strategy either!
Segments to Improve:
Now, let’s dive into those segments where you can really turn up the heat:
Farmers Carry (00:03:15): This was your slowest segment, placing you in the 94th percentile. Focus on grip strength and core stability. Incorporate exercises like farmer’s walks with heavier weights. Start with a manageable load, gradually increasing the weight as your strength improves. Aim for 3 sets of 30 meters, resting as needed, and focus on maintaining an upright posture.
Sandbag Lunges (00:05:08): This was another tough spot for you. Work on your lunging technique—keep your core tight and back straight. Add weighted lunges to your routine, aiming for 3 sets of 10 lunges per leg. Also, practice walking lunges with a sandbag for functional strength. This will help you maintain good form even when fatigued.
Ski Erg (00:04:45): A 00:26 slower time here means you need more upper body endurance and technique. Try interval training on the Ski Erg—30 seconds of max effort followed by 30 seconds of rest, for 10 rounds. Focus on your pull technique; think about engaging your core and driving your elbows back.
Sled Pull (00:04:32): Consider adding more pulling strength to your regimen. Include band pulls and heavy sled pulls in your training. Aim for 3 sets of 20 meters, focusing on maintaining a low posture and driving with your legs.
Wall Balls (00:05:38): You can shave some seconds off by improving your squat depth and explosiveness. Incorporate front squats and medicine ball throws into your workouts. Work on achieving a good squat position and exploding upward to throw the ball higher.
Burpees Broad Jump (00:04:35): This was another segment where you can improve. Practice transitioning smoothly between the burpee and the jump. Set up a circuit of 10 burpees followed by 10 broad jumps for 3 rounds, focusing on quick transitions.
Sled Push (00:02:40): Building leg strength is crucial here. Include squat variations and sled pushes in your routine, focusing on driving through your heels and keeping your body low. Aim for 4 sets of 20 meters with heavy weight.
Race Strategies:
On race day, here are a few strategies to keep in mind:
Pacing: Start strong but not at a sprint. Aim for a steady, maintainable pace that allows you to finish strong. A strong start is good, but remember to save enough for the latter segments.
Transitions: Work on your transitions. Your roxzone time of 00:06:04 was slower than average. Practice quick changes between exercises in your training to streamline your transition time. Try setting up a mock race in your training sessions where you practice the flow from running to the next segment.
Nutrition: Keep your nutrition on point in the lead-up to the race. Make sure you're fueled properly—carbs for energy, but don’t forget protein for muscle recovery!
Mindset: Remember to stay mentally tough. When things get hard, remind yourself of why you started. Repeat Goggins’ mantra: "Stay hard!" to push through those tough moments.
Conclusion:
André, you’ve got a great foundation to work from, and your ability to run is a significant asset in this competition. Focus on turning those less-than-ideal segments into strengths, and you’ll see your overall performance soar! Remember, “The only easy day was yesterday.” So let’s take that to heart and push through the tough training ahead. You’ve got this! 💪💥
Keep grinding, keep smiling, and let’s turn those weaknesses into strengths! I’m here for you—let’s make every session count! This is Rox-Coach signing off! 🏆
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