Dive into this athlete’s performance at 2024 Poznan 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
Running
We compare the athlete's running times with peers who have similar finish times.
This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Men
Workouts
We compare the athlete's workout times for each station with peers who have similar finish times.
This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Engstler Frank's performance at each station and run segment compared to the average.
It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Engstler Frank's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
Based on 1000 athletes with similar finish time in Hyrox Men
Spread of Splits Time
This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Engstler Frank's performance against the competition, identifying areas of strength and those needing improvement.
This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.
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 Engstler Frank's 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
03:20.
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
Frank Engstler, a promising athlete from Germany, showcased commendable performance in the 2024 Poznan HYROX race. His overall rank was 588 out of 774 athletes, placing him in the top 75% of the competition. Within his age group (25-29), he ranked 114 out of 141 athletes, placing him in the top 80%.
Frank exhibited a balanced profile, performing well in both running and strength-based segments. However, his total running time of 00:48:26 was slower than average by 01:15, indicating a need to ramp up his endurance training. His pace in the first four running segments suggests that he started a bit slower than average, which could have impacted his overall time.
Segments to Improve
Roxzone: Frank's roxzone time of 00:10:48 was slower than average by 02:39, indicating that he took more time to rest or transition between exercises. To improve in this area, Frank should focus on enhancing his overall fitness and reducing transition times. Drills that simulate race conditions, including quick transitions between various exercises, can be particularly beneficial. Incorporating interval workouts, where high-intensity bursts are followed by short recovery periods, can also help improve stamina and transition efficiency.
Total Running Time: As Frank's total running time was slower than average, he should aim to improve his running endurance and speed. Interval running, hill sprints, and long-distance runs can help increase running stamina. Incorporating strength training, particularly lower body exercises like squats and lunges, can also enhance running performance.
Burpees Broad Jump: Frank's burpees broad jump time was slower than average by 00:47, indicating a need for improvement in this segment. Plyometric exercises, which involve explosive movements, can help enhance performance in this area. Exercises like box jumps, squat jumps, and plyometric push-ups can be particularly beneficial. Additionally, practicing burpees with a focus on form and speed can also lead to improvements.
Race Strategies
Effective pacing can significantly enhance Frank's overall performance. He should aim to start at a steady pace that is sustainable throughout the race, rather than starting too slow which could cost valuable time. To achieve this, practicing pace runs can be helpful. This involves running a set distance at the desired pace to get comfortable with it.
Furthermore, focusing on efficient transitions between exercises can also save time and enhance overall performance. Frank should practice transitioning quickly between different exercises during training to simulate race conditions. This can help reduce roxzone time and lead to a better overall time.