Dive into this athlete’s performance at 2024 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.
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
05:18.
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:
Markus Volk showcased a commendable performance in the 2024 Karlsruhe HYROX race, finishing within the top 24% of his age group and the top 22% overall among 1065 athletes. A standout aspect of Markus's performance was his running, where he demonstrated significant prowess by finishing the total running time 02:38 faster than average, indicating a strong runner profile. However, there's an opportunity for improvement in strength-focused segments, as slower times in Farmers Carry and Sandbag Lunges suggest. His pacing started exceptionally strong but showed signs of struggle in maintaining pace in strength-demanding exercises, indicating a potential need for pacing strategy adjustments and strength conditioning.
Segments to Improve:
Farmers Carry & Sandbag Lunges: Markus faced considerable challenges in these segments, finishing significantly slower than average. To improve, Markus should incorporate grip strength exercises (like dead hangs and farmer's walks with progressively heavier weights) and functional leg strength workouts (such as weighted lunges, squats, and deadlifts). Implementing plyometric exercises (box jumps, jump squats) can also enhance his explosive power, crucial for these segments. Balancing running with strength training will ensure that his running performance doesn't suffer as a result of increased muscle mass or fatigue.
Burpees Broad Jump: To improve in this segment, Markus should focus on exercises that increase explosive power and cardiovascular endurance. Interval training combining burpees with sprints, and plyometric drills like broad jumps and jump squats, will be beneficial. Practicing burpees with an emphasis on form and efficiency will help reduce fatigue, allowing for a quicker and more consistent pace throughout the race.
Sled Pull & Sled Push: These segments require both technique and strength. For sled push, Markus should work on lower body strength through squats and leg presses, and practice the actual sled push with varying weights to improve technique. For sled pull, back and arm strength are crucial, so incorporating pull-ups, rows, and deadlifts into his routine will be beneficial. Technique drills focusing on maintaining a low, powerful stance for pushing and an efficient pulling technique for sled pull can greatly improve performance.
Race Strategies:
Effective Pacing: Markus started the race with an exceptionally fast pace but showed signs of struggle in strength-heavy segments. Implementing a more controlled start, preserving energy for the latter half of the race, could lead to more consistent performance across all segments. Interval training that mimics the race's structure (alternating between running and strength exercises) can help Markus develop a sustainable pacing strategy.
Transition Efficiency (Roxzone): With a slightly faster than average Roxzone time, focusing on reducing transition times between exercises can shave off crucial seconds. Practicing quick transitions in training sessions, focusing on rapid recovery, and moving efficiently between segments will improve overall race time.
Strength and Endurance Balance: Given Markus's runner profile, incorporating more strength training, specifically targeting his weaker segments, will be key. However, this should be balanced with his running training to avoid compromising his running performance. A well-structured training plan that includes both endurance running and strength workouts, with adequate recovery time, will ensure improvements in both areas.
By addressing these areas of improvement through targeted training and strategic race planning, Markus Volk can expect to see enhancements in his overall performance, particularly in strength-demanding segments, while maintaining or even improving his running prowess.