Dive into this athlete’s performance at 2024 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 03:37. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 01:15 (From 37:33 to 36:18) | 34.6% |
| BBJ | 00:46 (From 04:36 to 03:50) | 21.2% |
| Wall Balls | 00:36 (From 05:24 to 04:48) | 16.6% |
| Sled Pull | 00:34 (From 04:19 to 03:45) | 15.7% |
| Sandbag Lunges | 00:26 (From 04:21 to 03:55) | 12.0% |
| Ski Erg | 00:00 (From 04:04 to 04:04) | 0.0% |
| Sled Push | 00:00 (From 01:38 to 01:38) | 0.0% |
| Rowing | 00:00 (From 04:11 to 04:11) | 0.0% |
| Farmers Carry | 00:00 (From 01:38 to 01:38) | 0.0% |
| Ronge Karsten | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:36 | 00:00 | 04:09 +00:27 | 00:00 +00:00 |
| Ski Erg | 04:04 | 04:36 | 04:16 -00:12 | 04:09 +00:27 |
| Running 2 | 04:23 | 08:40 | 04:26 -00:03 | 08:25 +00:15 |
| Sled Push | 01:38 | 13:03 | 02:33 -00:55 | 12:51 +00:12 |
| Running 3 | 04:41 | 14:41 | 04:47 -00:06 | 15:24 -00:43 |
| Sled Pull | 04:19 | 19:22 | 04:11 +00:08 | 20:11 -00:49 |
| Running 4 | 04:40 | 23:41 | 04:45 -00:05 | 24:22 -00:41 |
| Burpees Broad Jump | 04:36 | 28:21 | 04:21 +00:15 | 29:07 -00:46 |
| Running 5 | 04:49 | 32:57 | 04:53 -00:04 | 33:28 -00:31 |
| Rowing | 04:11 | 37:46 | 04:33 -00:22 | 38:21 -00:35 |
| Running 6 | 04:44 | 41:57 | 04:47 -00:03 | 42:54 -00:57 |
| Farmers Carry | 01:38 | 46:41 | 01:54 -00:16 | 47:41 -01:00 |
| Running 7 | 04:36 | 48:19 | 04:46 -00:10 | 49:35 -01:16 |
| Sandbag Lunges | 04:21 | 52:55 | 04:18 +00:03 | 54:21 -01:26 |
| Running 8 | 05:06 | 57:16 | 05:08 -00:02 | 58:39 -01:23 |
| Wall Balls | 05:24 | 01:02:22 | 05:23 +00:01 | 01:03:47 -01:25 |
| Roxzone | 06:57 | 01:14:38 | 05:28 +01:29 | 01:14:38 |
Firstly, congratulations to athlete Karsten Ronge for his commendable performance in the 2024 Hamburg HYROX race. Securing a rank in the top 20% of overall athletes and the top 22% in his age group is a testament to his dedication and fitness prowess. His total running time was especially impressive, being 22 seconds faster than the average. This showcases his strong running capabilities. However, his pacing at the start of the race could use some improvement, as observed in Running 1 where his time was 27 seconds slower than the average. This is indicative of a slow start, which could be due to initial fatigue or strategy. His performance shines in strength-based exercises like the Ski Erg and Sled Push, where he outperformed the average times significantly. On the other hand, his performance in the Roxzone segment suggests a need for enhanced overall fitness and quicker transitions between exercises.
To improve race performance, Karsten should focus on the following strategies:
| Similar Athletes | |||
|---|---|---|---|
| Bennett Arron | 2024 Malaga | 01:14:57 | |
| Brodersen Andreas | 2021 Amsterdam | 01:14:31 | |
| Schneider Marc | 2021 Stuttgart | 01:14:41 | |
| Valentin Suchet | 2024 Karlsruhe | 01:14:48 | |
| Barnes Louis | 2024 London | 01:15:08 | |
| Van Den Berg Cas | 2024 Maastricht | 01:14:57 | |
| Mawunga Jake | 2023 Barcelona | 01:14:14 | |
| Garijo Garijo Aragues Carlos Alberto | 2023 Barcelona | 01:14:14 | |
| Bramble Francis | 2024 London | 01:14:47 | |
| Walton Dylan | 2023 Birmingham | 01:14:39 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Ronge Karsten
