Dive into this athlete’s performance at 2020 Karlsruhe 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 03:33. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 01:03 (From 40:28 to 39:25) | 29.6% |
| Farmers Carry | 00:51 (From 02:45 to 01:54) | 23.9% |
| Sandbag Lunges | 00:32 (From 04:58 to 04:26) | 15.0% |
| Sled Pull | 00:30 (From 04:46 to 04:16) | 14.1% |
| Sled Push | 00:24 (From 02:52 to 02:28) | 11.3% |
| Wall Balls | 00:13 (From 05:43 to 05:30) | 6.1% |
| Ski Erg | 00:00 (From 04:13 to 04:13) | 0.0% |
| BBJ | 00:00 (From 04:08 to 04:08) | 0.0% |
| Rowing | 00:00 (From 04:27 to 04:27) | 0.0% |
| Heinz Johannes | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:47 | 00:00 | 04:23 +00:24 | 00:00 +00:00 |
| Ski Erg | 04:13 | 04:47 | 04:21 -00:08 | 04:23 +00:24 |
| Running 2 | 04:54 | 09:00 | 04:44 +00:10 | 08:44 +00:16 |
| Sled Push | 02:52 | 13:54 | 02:44 +00:08 | 13:28 +00:26 |
| Running 3 | 05:01 | 16:46 | 05:07 -00:06 | 16:12 +00:34 |
| Sled Pull | 04:46 | 21:47 | 04:35 +00:11 | 21:19 +00:28 |
| Running 4 | 04:54 | 26:33 | 05:06 -00:12 | 25:54 +00:39 |
| Burpees Broad Jump | 04:08 | 31:27 | 04:55 -00:47 | 31:00 +00:27 |
| Running 5 | 04:50 | 35:35 | 05:15 -00:25 | 35:55 -00:20 |
| Rowing | 04:27 | 40:25 | 04:41 -00:14 | 41:10 -00:45 |
| Running 6 | 04:59 | 44:52 | 05:08 -00:09 | 45:51 -00:59 |
| Farmers Carry | 02:45 | 49:51 | 02:04 +00:41 | 50:59 -01:08 |
| Running 7 | 05:01 | 52:36 | 05:06 -00:05 | 53:03 -00:27 |
| Sandbag Lunges | 04:58 | 57:37 | 04:45 +00:13 | 58:09 -00:32 |
| Running 8 | 06:06 | 01:02:35 | 05:35 +00:31 | 01:02:54 -00:19 |
| Wall Balls | 05:43 | 01:08:41 | 05:57 -00:14 | 01:08:29 +00:12 |
| Roxzone | 06:21 | 01:20:38 | 06:12 +00:09 | 01:20:38 |
To improve Running 1, Johannes should work on his speed and endurance. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve his running pace and overall fitness level. He should also focus on proper running form, including maintaining a tall posture, engaging core muscles, and using an efficient stride.
For Running 2, Johannes should continue to work on his speed and endurance. Incorporating hill training or interval training with incline settings on a treadmill can help simulate the demands of the race and improve his running performance on inclines.
In the Farmers Carry segment, Johannes should focus on improving his grip strength and overall strength in his upper body and core. Exercises such as deadlifts, farmer's carries, and pull-ups can help strengthen these areas. Additionally, practicing the specific movement of the Farmers Carry with weighted objects, such as kettlebells or dumbbells, can help improve his performance in this segment.
To improve his performance in the Best Lap segment, Johannes should focus on increasing his running speed and efficiency. Interval training, sprint drills, and plyometric exercises can help improve his speed and power output. Additionally, working on his agility and coordination through ladder drills or cone drills can help him navigate the course more efficiently.
In the Roxzone segment, Johannes should focus on improving his overall fitness and transition time. Incorporating circuit training or interval training that combines cardiovascular exercises and strength exercises can help improve his overall fitness level and reduce the time spent in the Roxzone.
For the Sandbag Lunges segment, Johannes should focus on improving his leg strength and endurance. Exercises such as squats, lunges, and Bulgarian split squats can help strengthen his lower body muscles. Additionally, incorporating exercises that mimic the movement of sandbag lunges, such as walking lunges with weights, can help improve his performance in this segment.
Finally, in Running 8, Johannes should focus on improving his endurance and pacing. Long-distance running, tempo runs, and steady-state cardio can help improve his endurance and ability to maintain a consistent pace throughout the race.
By implementing these strategies and focusing on specific areas of improvement, Johannes can enhance his performance in future HYROX races and continue to excel in his age group.
| Similar Athletes | |||
|---|---|---|---|
| Pliet Maximilian | 2023 Köln | 01:20:18 | |
| Boyal Parvin | 2024 Manchester | 01:20:32 | |
| De Kogel Jordi | 2024 Rotterdam | 01:20:13 | |
| Martin Barry | 2024 Paris | 01:20:54 | |
| Ballesta Martin Alejandro | 2023 Barcelona | 01:20:26 | |
| Razzauti Paolo | 2024 Rimini | 01:20:43 | |
| Boland Domingo | 2024 Maastricht | 01:20:35 | |
| Jordan Luke | 2024 Birmingham | 01:21:05 | |
| Jakubiak Piotr | 2024 Poznan | 01:20:12 | |
| Mewes Fabian | 2023 Karlsruhe | 01:20:30 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Heinz Johannes
