Girolla Lars Hyrox Result

Dive into this athlete’s performance at 2023 München 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.

Performance Highlights

GER GER Flag Men 40-44 #140022 01:36:39 39th in AG | Top 69.6% 254th | Top 66.3%
+04:25
51:48
Run Total
+00:33
06:28
Avg. Lap
+00:04
05:00
Best Lap
-01:57
39:03
Workout Total
-00:15
04:52
Avg. Workout
-02:27
05:52
Roxzone

Race Summary

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 Girolla Lars'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 Girolla Lars'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 Girolla Lars'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 Girolla Lars'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 06:51. Check the detail of the improvement plan below.

05:30 Potential Improvement 80.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:30 51:48 to 46:18 80.3%
Wall Balls 00:49 08:09 to 07:20 11.9%
Sled Pull 00:16 05:44 to 05:28 3.9%
Rowing 00:09 05:09 to 05:00 2.2%
Ski Erg 00:07 04:43 to 04:36 1.7%
Sled Push 00:00 02:43 to 02:43 0.0%
Burpees Broad Jump 00:00 05:23 to 05:23 0.0%
Farmers Carry 00:00 01:58 to 01:58 0.0%
Sandbag Lunges 00:00 05:14 to 05:14 0.0%

Splits Time

Girolla Lars Perfect Race
Splits Total Average Total
Running 1 05:00 00:00 04:59 +00:01 00:00 +00:00
Ski Erg 04:43 05:00 04:37 +00:06 04:59 +00:01
Running 2 05:27 09:43 05:26 +00:01 09:36 +00:07
Sled Push 02:43 15:10 03:15 -00:32 15:02 +00:08
Running 3 06:15 17:53 05:59 +00:16 18:17 -00:24
Sled Pull 05:44 24:08 05:40 +00:04 24:16 -00:08
Running 4 06:18 29:52 05:56 +00:22 29:56 -00:04
Burpees Broad Jump 05:23 36:10 06:22 -00:59 35:52 +00:18
Running 5 06:52 41:33 06:10 +00:42 42:14 -00:41
Rowing 05:09 48:25 05:03 +00:06 48:24 +00:01
Running 6 06:59 53:34 05:59 +01:00 53:27 +00:07
Farmers Carry 01:58 01:00:33 02:26 -00:28 59:26 +01:07
Running 7 06:50 01:02:31 05:58 +00:52 01:01:52 +00:39
Sandbag Lunges 05:14 01:09:21 05:55 -00:41 01:07:50 +01:31
Running 8 08:10 01:14:35 06:53 +01:17 01:13:45 +00:50
Wall Balls 08:09 01:22:45 07:42 +00:27 01:20:38 +02:07
Roxzone 05:52 01:36:39 08:19 -02:27 01:36:39
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Lars Girolla performed well in the Hyrox race, finishing in the top 47% of all athletes and in the top 57% of his age group. His overall time of 01:36:39 is respectable, but there are areas where he can improve to become even more competitive.

In terms of his splits, Lars lost the most time in the Running 8 segment, followed by Running 6, Running 7, Running 5, and Wall Balls. This indicates that he may need to focus on improving his endurance and speed in these longer running segments and work on his strength and efficiency during the Wall Ball exercise.

Segments to Improve


1. Running 8:
Lars was 01:10 slower than the average time for this segment. To improve his performance in this segment, Lars should incorporate interval training into his running routine. This can include high-intensity interval training (HIIT) sessions, where he alternates between sprints and recovery periods, as well as tempo runs to build his endurance.

2. Running 6:
Lars was 00:58 slower than the average time for this segment. To improve his performance in this segment, Lars should focus on increasing his overall running speed and endurance. He can incorporate hill sprints, fartlek training (alternating between fast and slow running), and long-distance runs into his training routine.

3. Running 7:
Lars was 00:51 slower than the average time for this segment. Similar to Running 6, Lars should work on his running speed and endurance. He can incorporate interval training, hill sprints, and tempo runs to improve his performance in this segment.

4. Running 5:
Lars was 00:41 slower than the average time for this segment. To improve his performance in this segment, Lars should focus on increasing his overall running speed and endurance. Incorporating speed drills such as interval training and tempo runs into his training routine can help enhance his performance.

5. Wall Balls:
Lars was 00:30 slower than the average time for this exercise. To improve his performance in Wall Balls, Lars should focus on developing his lower body strength and improving his technique. He can incorporate exercises such as squats, lunges, and wall sits to build leg strength. Additionally, practicing proper form and timing for the Wall Ball exercise will help him become more efficient and reduce his time.

Strategies


1. Pacing:
Based on Lars' performance, it appears that he may have started the race too fast, leading to slower times in the later running segments. To improve his overall performance, Lars should focus on maintaining a consistent pace throughout the race. This can be achieved through proper warm-up and pacing strategies, such as starting at a slightly slower pace and gradually increasing speed as the race progresses.

2. Transition Time:
Lars performed well in the Roxzone segment, indicating that he was efficient in transitioning between exercises. To further improve his overall race time, Lars should continue to work on his transition speed and efficiency. This can be achieved through practicing quick transitions during training sessions and focusing on maintaining a smooth flow between exercises.

In summary, Lars Girolla has shown strong potential in the Hyrox race. To further improve his performance, he should focus on improving his running speed and endurance in the identified segments, as well as enhancing his strength and technique in the Wall Ball exercise. Implementing specific training strategies, such as interval training, hill sprints, and proper form drills, will help Lars reach his full potential and achieve even better results in future races.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Calderon Pedrazo Daniel Lucho 2024 Malaga 01:36:46
Diatta Sly 2023 Madrid 01:36:28
Stewart Sandro 2024 Brisbane 01:36:09
Hiele Corentin 2024 Marseille 01:37:09
Herzog Patrick 2024 Frankfurt 01:37:08
Duff Alexander 2023 Glasgow 01:36:28
Lyons Harry 2024 Birmingham 01:36:31
Baniewski Jakub 2023 Valencia 01:36:24
Mountford Russ 2024 Glasgow 01:36:46
Cavanagh Matthew 2023 Dublin 01:36:37

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 München 01:25:57

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