Dive into this athlete’s performance at 2019 Leipzig 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.
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 04:48. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 04:18 (From 37:28 to 33:10) | 89.6% |
| Sandbag Lunges | 00:16 (From 03:46 to 03:30) | 5.6% |
| Farmers Carry | 00:10 (From 01:42 to 01:32) | 3.5% |
| BBJ | 00:04 (From 03:23 to 03:19) | 1.4% |
| Ski Erg | 00:00 (From 03:58 to 03:58) | 0.0% |
| Sled Push | 00:00 (From 01:02 to 01:02) | 0.0% |
| Sled Pull | 00:00 (From 02:34 to 02:34) | 0.0% |
| Rowing | 00:00 (From 04:15 to 04:15) | 0.0% |
| Wall Balls | 00:00 (From 04:12 to 04:12) | 0.0% |
| Frank Dewitz | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:52 | 00:00 | 03:47 +00:05 | 00:00 +00:00 |
| Ski Erg | 03:58 | 03:52 | 04:07 -00:09 | 03:47 +00:05 |
| Running 2 | 04:25 | 07:50 | 04:00 +00:25 | 07:54 -00:04 |
| Sled Push | 01:02 | 12:15 | 02:22 -01:20 | 11:54 +00:21 |
| Running 3 | 04:41 | 13:17 | 04:15 +00:26 | 14:16 -00:59 |
| Sled Pull | 02:34 | 17:58 | 03:40 -01:06 | 18:31 -00:33 |
| Running 4 | 04:43 | 20:32 | 04:14 +00:29 | 22:11 -01:39 |
| Burpees Broad Jump | 03:23 | 25:15 | 03:41 -00:18 | 26:25 -01:10 |
| Running 5 | 04:50 | 28:38 | 04:20 +00:30 | 30:06 -01:28 |
| Rowing | 04:15 | 33:28 | 04:22 -00:07 | 34:26 -00:58 |
| Running 6 | 04:50 | 37:43 | 04:17 +00:33 | 38:48 -01:05 |
| Farmers Carry | 01:42 | 42:33 | 01:42 +00:00 | 43:05 -00:32 |
| Running 7 | 04:43 | 44:15 | 04:17 +00:26 | 44:47 -00:32 |
| Sandbag Lunges | 03:46 | 48:58 | 03:46 +00:00 | 49:04 -00:06 |
| Running 8 | 05:29 | 52:44 | 04:29 +01:00 | 52:50 -00:06 |
| Wall Balls | 04:12 | 58:13 | 04:40 -00:28 | 57:19 +00:54 |
| Roxzone | 04:22 | 01:06:36 | 04:37 -00:15 | 01:06:36 |
In terms of his splits, Frank's total running time of 00:37:28 was 04:14 slower than the average for his finish time. This indicates that he could benefit from improving his overall fitness and his transition time between exercise zones (roxzone).
To improve these segments, Frank should focus on enhancing both his overall fitness and his transition time. By improving his overall fitness, he will be able to maintain a faster pace throughout the race and reduce the time lost during the running segments. Additionally, improving his transition time will help him minimize the time spent in the roxzone.
Specific training strategies and techniques for improvement in these areas:
1. Overall Fitness: Frank can incorporate the following exercises and training routines to improve his overall fitness:
- High-intensity interval training (HIIT): Include interval sessions that simulate the intensity of the race to improve cardiovascular endurance.
- Strength training: Focus on compound exercises such as squats, deadlifts, and bench presses to build overall strength and power.
- Plyometric exercises: Incorporate exercises like box jumps, burpees, and jump lunges to improve explosive power and agility.
2. Transition Time: To reduce the time spent in the roxzone, Frank can work on the following techniques:
- Practicing quick transitions: Incorporate specific transition drills during training sessions to improve efficiency and speed.
- Mental preparation: Visualize and mentally rehearse the transitions between exercise zones to optimize time management.
By implementing these strategies and focusing on the identified areas of improvement, Frank Dewitz can further enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Paul Ratcliffe | 2024 Manchester | 01:06:50 | |
| Alexandre Lacoffe | 2024 Bordeaux | 01:06:22 | |
| Max Wörtge | 2025 Karlsruhe | 01:07:04 | |
| Jake Richardson | 2025 Malaga | 01:07:02 | |
| Richard Kirby | 2024 Glasgow | 01:06:17 | |
| Deon Leggat | 2024 Manchester | 01:06:48 | |
| Connor Martin | 2025 Glasgow | 01:06:33 | |
| Ben Barrett | 2024 Melbourne | 01:06:31 | |
| Geraint Williams | 2024 Köln | 01:06:15 | |
| Dennis Sölle | 2024 Vienna | 01:06:42 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Hamburg Frank Dewitz | 01:12:56 | |
| 2023 Köln Frank Dewitz, Christoph Pahl | 01:05:50 | |
| 2022 Hamburg Frank Dewitz, Steffi Schmitt | 01:03:57 | |
| 2022 Leipzig Christian Nolde, Frank Dewitz | 57:28 | |
| 2022 Bremen Frank Dewitz, Albrecht Höhn | 01:04:36 | |
| 2021 Hamburg Frank Dewitz, Christian Tippelt | 01:06:08 | |
| WorldChampionship - Leipzig Frank Dewitz | 01:12:20 | |
| 2020 Hannover Christian Nolde, Frank Dewitz | 59:01 | |
| 2019 Hamburg Frank Dewitz, Albrecht Höhn | 01:03:40 | |
| World Championships Frank Dewitz | 01:11:55 | |
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Frank Dewitz
