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Melanie Witzke, Wai Yip Man
Hyrox Result
Dive into this athlete’s performance at 2019 Essen 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 Doubles Mixed
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 Doubles Mixed
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 Doubles Mixed
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 Doubles Mixed
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 Doubles Mixed
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 performance we identified a possible improvement of
03:17.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Witzke Melanie and Man Wai Yip, you both crushed it at the 2019 Essen Hyrox competition! Finishing 13th overall and 6th in your age group is no small feat—top 18% and 15%, respectively, in a field packed with 69 athletes! Your overall time of 01:09:30 showcases a solid hybrid fitness profile. Notably, your total running time of 00:38:35 is 00:41 faster than the average, indicating that you have a strong running game. However, your pacing during the race revealed a bit of a mixed strategy; you went out like a rocket in Running 1, which was 00:57 faster than average. While this gave you a fantastic start, it led to some slower times later in the race. This indicates that while you have a runner's advantage, your strength training needs a bit more love. Remember, "The only way to grow is to challenge yourself," so let’s refine those areas of improvement!
Segments to Improve:
Wall Balls (00:05:09): This segment was your slowest, ranking in the 82nd percentile. To improve this, focus on your squat depth and explosive power. Incorporate drills like:
Weighted Squats: Build strength in your legs and core.
Plyometric Box Jumps: Enhance your explosive power.
Wall Ball Technique Drills: Focus on consistency and form to improve efficiency and speed.
Rowing (00:04:48): Ranking 61st percentile, you lost valuable time here. To enhance your rowing performance:
Interval Rowing Workouts: Alternate between high-intensity sprints and slower recovery rows.
Technique Focus: Work on your stroke rate and back engagement to maximize power output.
Core Strengthening: Stronger core muscles will improve your overall rowing efficiency.
Sled Pull (00:03:26): This segment ranked in the 31st percentile, suggesting some room for improvement. To bolster this:
Heavy Sled Drags: Incorporate progressive overload in your sled workouts to build strength.
Farmer's Carry: This will help develop grip strength and overall stability.
Power Cleans: Great for building the explosive power necessary for sled work.
Roxzone (00:05:12): Your transition time isn't where it should be. Improving your overall fitness and transition strategies will help you here:
Practice Transitions: Simulate race conditions by practicing transitions between exercises to minimize downtime.
Increase Overall Fitness: Incorporate circuit-style workouts. The faster you move between exercises, the more efficient you'll become.
Race Strategies:
Pacing: Start strong, but don’t sprint out the gate. Maintain a sustainable pace, especially in the first half. Consider practicing negative splits during training—start slower and build intensity as you progress.
Breathing Techniques: Work on your breathing during the more intense segments. A controlled breath can improve endurance and performance.
Visualization: Before the race, visualize each segment, including transitions. Picture yourself executing flawlessly. This mental preparation can be just as powerful as physical training.
Team Communication: In a doubles event, keep an open line of communication with your partner. Decide who will lead on which segments based on strengths.
Conclusion:
Witzke and Man Wai, you are on the verge of breaking through to greater heights! Remember, progress isn't always about immediate results; it's about consistent effort, relentless determination, and the willingness to grow. "It's not about how hard you hit. It's about how hard you can get hit and keep moving forward." So keep pushing those limits, refine your strategies, and tackle those segments that need work. You've got the fire within you—now let's stoke those flames and turn weaknesses into strengths! 💪💥
And hey, don't forget to have fun. After all, if you’re not enjoying the process, you might just be turning your workouts into a long-distance relationship! 🏆
This is Rox-Coach, cheering you on all the way to your next Hyrox victory!
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 Doubles Mixed