Dive into this athlete’s performance at 2019 Frankfurt 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 582 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 performance we identified a possible improvement of 02:54. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 01:36 (From 04:41 to 03:05) | 55.2% |
| Farmers Carry | 00:30 (From 01:58 to 01:28) | 17.2% |
| Sled Push | 00:27 (From 02:15 to 01:48) | 15.5% |
| Sled Pull | 00:19 (From 03:29 to 03:10) | 10.9% |
| Wall Balls | 00:02 (From 04:04 to 04:02) | 1.1% |
| Ski Erg | 00:00 (From 03:56 to 03:56) | 0.0% |
| Rowing | 00:00 (From 04:07 to 04:07) | 0.0% |
| Sandbag Lunges | 00:00 (From 03:17 to 03:17) | 0.0% |
| Run Total | 00:00 (From 30:48 to 30:48) | 0.0% |
| Lars Rolfes | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:45 | 00:00 | 03:37 +00:08 | 00:00 +00:00 |
| Ski Erg | 03:56 | 03:45 | 04:03 -00:07 | 03:37 +00:08 |
| Running 2 | 03:47 | 07:41 | 03:50 -00:03 | 07:40 +00:01 |
| Sled Push | 02:15 | 11:28 | 02:14 +00:01 | 11:30 -00:02 |
| Running 3 | 03:54 | 13:43 | 04:02 -00:08 | 13:44 -00:01 |
| Sled Pull | 03:29 | 17:37 | 03:25 +00:04 | 17:46 -00:09 |
| Running 4 | 03:51 | 21:06 | 04:03 -00:12 | 21:11 -00:05 |
| Burpees Broad Jump | 04:41 | 24:57 | 03:21 +01:20 | 25:14 -00:17 |
| Running 5 | 03:54 | 29:38 | 04:09 -00:15 | 28:35 +01:03 |
| Rowing | 04:07 | 33:32 | 04:17 -00:10 | 32:44 +00:48 |
| Running 6 | 03:54 | 37:39 | 04:05 -00:11 | 37:01 +00:38 |
| Farmers Carry | 01:58 | 41:33 | 01:36 +00:22 | 41:06 +00:27 |
| Running 7 | 03:51 | 43:31 | 04:05 -00:14 | 42:42 +00:49 |
| Sandbag Lunges | 03:17 | 47:22 | 03:27 -00:10 | 46:47 +00:35 |
| Running 8 | 03:56 | 50:39 | 04:16 -00:20 | 50:14 +00:25 |
| Wall Balls | 04:04 | 54:35 | 04:14 -00:10 | 54:30 +00:05 |
| Roxzone | 04:27 | 01:02:57 | 04:13 +00:14 | 01:02:57 |
Lars demonstrated great strength in several segments, including the Sled Push, Sled Pull, Sandbag Lunges, and Wall Balls. He was significantly faster than the average in these segments, which suggests that he has a strong foundation in strength training.
However, Lars struggled in the Burpees Broad Jump segment, where he was 01:44 slower than the average. This segment appears to be a weakness for him and will require specific attention and improvement.
- Plyometric exercises such as box jumps, tuck jumps, and squat jumps to improve explosiveness and power.
- High-intensity interval training (HIIT) workouts that incorporate burpees and broad jumps to simulate race conditions and improve cardiovascular endurance.
- Technique and form correction during the burpees and broad jumps to optimize efficiency and minimize wasted energy.
2. Farmers Carry: Lars was slower than the average in this segment by 00:20. To improve his performance, he should focus on grip strength and overall endurance. Recommended exercises include:
- Farmer's walk with progressively heavier weights to improve grip strength and endurance.
- Deadlifts, kettlebell swings, and pull-ups to target the muscles involved in the farmers carry and enhance overall strength.
- Incorporating grip-strengthening exercises such as plate pinches and towel pull-ups into his training routine.
3. Best Lap and Running 1: Lars was slightly slower than the average in these running segments. To improve his running performance, he should focus on increasing his overall speed and endurance. Recommended training strategies include:
- Interval training sessions that alternate between high-intensity sprints and recovery periods to improve speed and cardiovascular endurance.
- Incorporating hill sprints and tempo runs into his training routine to enhance strength and stamina.
- Proper warm-up and cool-down routines to prevent injuries and optimize performance.
Overall, Lars Rolfes had an exceptional performance in the 2019 Frankfurt Hyrox race. While he demonstrated strength in various segments, there are areas for improvement to further enhance his performance. By targeting specific weaknesses, implementing the suggested training strategies, and following the race strategies, Lars can continue to excel and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Greig Corr Macleod | 2024 Birmingham | 01:03:12 | |
| Alexa M. | 2022 München | 01:03:12 | |
| Julien Kaiser | 2023 Maastricht | 01:03:21 | |
| Jaafar Moumen | 2022 Karlsruhe | 01:02:40 | |
| Arthur Marquet | 2025 Karlsruhe | 01:03:13 | |
| Arkadiusz Grabowiec | 2023 Warschau | 01:03:24 | |
| Ewan Applewhite | 2024 Milan | 01:03:15 | |
| Declan Thompson | 2025 Glasgow | 01:02:35 | |
| Tj Pilgrim | 2024 Manchester | 01:03:21 | |
| Yann Lagardère | 2025 Toulouse | 01:03:27 | |
| Other Results from this athlete | ||
|---|---|---|
| 2020 Hannover Lars Rolfes | 01:06:55 | |
| 2019 Leipzig Lars Rolfes | 01:12:58 | |
| World Championships Lars Rolfes | 01:08:01 | |
| 2019 Hannover Lars Rolfes | 01:16:47 | |
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Lars Rolfes
