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 372 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 08:55. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 07:31 (From 01:02:22 to 54:51) | 84.3% |
| Ski Erg | 00:54 (From 05:51 to 04:57) | 10.1% |
| Farmers Carry | 00:18 (From 03:19 to 03:01) | 3.4% |
| Rowing | 00:10 (From 05:39 to 05:29) | 1.9% |
| BBJ | 00:02 (From 08:08 to 08:06) | 0.4% |
| Sled Push | 00:00 (From 04:07 to 04:07) | 0.0% |
| Sled Pull | 00:00 (From 05:16 to 05:16) | 0.0% |
| Sandbag Lunges | 00:00 (From 07:11 to 07:11) | 0.0% |
| Wall Balls | 00:00 (From 09:40 to 09:40) | 0.0% |
| Wany Florian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:37 | 00:00 | 05:44 -00:07 | 00:00 +00:00 |
| Ski Erg | 05:51 | 05:37 | 04:54 +00:57 | 05:44 -00:07 |
| Running 2 | 07:38 | 11:28 | 06:23 +01:15 | 10:38 +00:50 |
| Sled Push | 04:07 | 19:06 | 04:02 +00:05 | 17:01 +02:05 |
| Running 3 | 07:47 | 23:13 | 07:13 +00:34 | 21:03 +02:10 |
| Sled Pull | 05:16 | 31:00 | 07:05 -01:49 | 28:16 +02:44 |
| Running 4 | 07:55 | 36:16 | 07:14 +00:41 | 35:21 +00:55 |
| Burpees Broad Jump | 08:08 | 44:11 | 08:25 -00:17 | 42:35 +01:36 |
| Running 5 | 08:33 | 52:19 | 07:37 +00:56 | 51:00 +01:19 |
| Rowing | 05:39 | 01:00:52 | 05:33 +00:06 | 58:37 +02:15 |
| Running 6 | 08:26 | 01:06:31 | 07:22 +01:04 | 01:04:10 +02:21 |
| Farmers Carry | 03:19 | 01:14:57 | 02:56 +00:23 | 01:11:32 +03:25 |
| Running 7 | 08:50 | 01:18:16 | 07:20 +01:30 | 01:14:28 +03:48 |
| Sandbag Lunges | 07:11 | 01:27:06 | 07:49 -00:38 | 01:21:48 +05:18 |
| Running 8 | 07:38 | 01:34:17 | 09:23 -01:45 | 01:29:37 +04:40 |
| Wall Balls | 09:40 | 01:41:55 | 10:12 -00:32 | 01:39:00 +02:55 |
| Roxzone | 09:09 | 02:00:38 | 11:26 -02:17 | 02:00:38 |
To improve these segments, Florian should focus on specific training strategies and techniques. Here are some recommendations:
1. Running Technique: Florian should work on improving his running technique and efficiency. This can be achieved through drills such as high knees, butt kicks, and strides. Incorporate interval training, tempo runs, and hill sprints to enhance speed and endurance.
2. Strength Training for Running: Florian can benefit from strength training exercises that target the muscles used in running. These include squats, lunges, deadlifts, and calf raises. Implementing resistance band exercises for hip mobility and stability can also improve running performance.
3. Ski Erg: Florian should focus on improving his performance on the Ski Erg. This can be achieved by incorporating interval training sessions specifically targeting the Ski Erg. Increasing the resistance and duration of the intervals gradually will help build endurance and improve efficiency on this equipment.
4. Farmers Carry: To improve performance in the Farmers Carry segment, Florian should work on grip strength and overall upper body strength. Exercises such as farmer's walks, dead hangs, and pull-ups can help develop grip strength. Additionally, incorporating exercises like shoulder presses, rows, and kettlebell swings will enhance overall upper body strength.
5. Burpees Broad Jump: Florian can improve his performance in this segment by practicing burpees and broad jumps separately. Focusing on form and explosiveness during the broad jumps will lead to better efficiency. Incorporating exercises such as box jumps and squat jumps can also enhance explosive power.
In conclusion, Florian Wany's performance in the Hyrox race in Köln was commendable, placing him in the top percentage of athletes in his age group. To further improve his performance, Florian should focus on specific training strategies and techniques tailored to the segments where he lost the most time. By implementing these recommendations and refining his pacing and transition efficiency, Florian can continue to enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Lores Martinez Jorge | 2023 Madrid | 02:00:25 | |
| Sinyoro Benjamin | 2023 Malaga | 02:00:49 | |
| Iazouguene Abdelnor | 2024 Bordeaux | 02:00:14 | |
| Po Ming Hei | 2024 Hong Kong | 02:00:22 | |
| Severino Alessandro | 2024 Rimini | 02:00:25 | |
| Lajournade Julien | 2023 Paris | 02:00:58 | |
| Redding Brad | 2024 Dallas | 02:00:16 | |
| Petrie Andrew | 2024 Melbourne | 02:00:14 | |
| Ryan Andrew | 2024 Birmingham | 02:00:52 | |
| Leow Vincent | 2023 Singapore | 02:01:06 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Hamburg Wany Florian | 01:59:12 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
Wany Florian
