Dive into this athlete’s performance at 2023 Köln 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 05:13. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:06 (From 44:04 to 40:58) | 59.4% |
| Wall Balls | 00:42 (From 06:35 to 05:53) | 13.4% |
| BBJ | 00:41 (From 05:32 to 04:51) | 13.1% |
| Sandbag Lunges | 00:38 (From 05:20 to 04:42) | 12.1% |
| Farmers Carry | 00:06 (From 02:06 to 02:00) | 1.9% |
| Ski Erg | 00:00 (From 04:13 to 04:13) | 0.0% |
| Sled Push | 00:00 (From 02:16 to 02:16) | 0.0% |
| Sled Pull | 00:00 (From 03:17 to 03:17) | 0.0% |
| Rowing | 00:00 (From 04:42 to 04:42) | 0.0% |
| Lorenz Simon | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:15 | 00:00 | 04:34 -01:19 | 00:00 +00:00 |
| Ski Erg | 04:13 | 03:15 | 04:25 -00:12 | 04:34 -01:19 |
| Running 2 | 08:16 | 07:28 | 04:53 +03:23 | 08:59 -01:31 |
| Sled Push | 02:16 | 15:44 | 02:52 -00:36 | 13:52 +01:52 |
| Running 3 | 05:28 | 18:00 | 05:18 +00:10 | 16:44 +01:16 |
| Sled Pull | 03:17 | 23:28 | 04:50 -01:33 | 22:02 +01:26 |
| Running 4 | 05:28 | 26:45 | 05:16 +00:12 | 26:52 -00:07 |
| Burpees Broad Jump | 05:32 | 32:13 | 05:09 +00:23 | 32:08 +00:05 |
| Running 5 | 05:57 | 37:45 | 05:26 +00:31 | 37:17 +00:28 |
| Rowing | 04:42 | 43:42 | 04:46 -00:04 | 42:43 +00:59 |
| Running 6 | 05:17 | 48:24 | 05:18 -00:01 | 47:29 +00:55 |
| Farmers Carry | 02:06 | 53:41 | 02:09 -00:03 | 52:47 +00:54 |
| Running 7 | 05:31 | 55:47 | 05:17 +00:14 | 54:56 +00:51 |
| Sandbag Lunges | 05:20 | 01:01:18 | 04:58 +00:22 | 01:00:13 +01:05 |
| Running 8 | 04:54 | 01:06:38 | 05:52 -00:58 | 01:05:11 +01:27 |
| Wall Balls | 06:35 | 01:11:32 | 06:17 +00:18 | 01:11:03 +00:29 |
| Roxzone | 05:57 | 01:23:59 | 06:39 -00:42 | 01:23:59 |
Simon's total running time of 00:44:04 was 03:20 slower than the average for his finish time. This suggests that he may benefit from improving his overall fitness and transition time. Additionally, his best running lap of 00:03:15 was 01:10 faster than average, indicating that he has a strong running ability.
To improve Running 2, Simon can incorporate interval training into his workouts. This can involve alternating between high-intensity sprints and recovery jogs. Additionally, he should work on his endurance by including longer distance runs in his training routine.
For the Burpees Broad Jump segment, Simon can benefit from practicing burpees and broad jumps separately to improve his technique and speed. He should focus on maintaining good form throughout the exercise, ensuring that he jumps explosively and lands in a stable position.
To enhance his performance in the Sandbag Lunges segment, Simon can incorporate lunges into his strength training routine. He should focus on maintaining proper form, keeping his chest up and his knees aligned with his toes. Additionally, he can increase the weight of the sandbag gradually to build strength and endurance.
In the Wall Balls segment, Simon should focus on improving his accuracy and efficiency. He can practice wall balls with a lighter medicine ball to improve his technique and then gradually increase the weight. Additionally, he should work on his squat form to ensure proper depth and explosiveness in the movement.
For the Running 4 segment, Simon should focus on improving his endurance and speed. Incorporating interval training, hill sprints, and tempo runs can help him improve his overall running performance.
Simon should also pay attention to his transitions between exercises. By practicing quick and efficient transitions during his training, he can save valuable time during the race and improve his overall performance.
Additionally, Simon should incorporate functional training exercises into his routine to improve his overall strength and endurance. This can include exercises such as kettlebell swings, box jumps, and battle rope exercises.
Overall, Simon Lorenz has shown great potential in the Hyrox race. By implementing the suggested training strategies and race strategies, he can further enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Weber Florian | 2023 Hamburg | 01:23:34 | |
| Mcdougall Cameron | 2024 Melbourne | 01:23:34 | |
| Wall Greg | 2024 Manchester | 01:23:57 | |
| Fitzsimons Shane | 2024 Madrid | 01:23:48 | |
| Ugur Dan | 2023 London | 01:23:36 | |
| Dyer Rhys | 2024 Sports Direct HYROX London | 01:24:22 | |
| Van Den Berg Derwin | 2023 Maastricht European Championships | 01:24:18 | |
| Hobkinson Thomas | 2022 London | 01:23:36 | |
| Lansbergen Wilco | 2022 Amsterdam | 01:23:39 | |
| Groenewold Rob | 2024 Rotterdam | 01:23:37 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Frankfurt Lorenz Simon | 01:19:36 | |
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Lorenz Simon
