Tim Wacker, Karl Lewinsky, Bonnie Lohmann, Caroline Vreden Hyrox Result

Dive into this athlete’s performance at 2023 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 148 similar athletes.

Performance Highlights

GER Flag Tim Wacker GER Flag Karl Lewinsky GER Flag Bonnie Lohmann GER Flag Caroline Vreden Mixed U40 #201511 57:15 🥇 in AG | Top 5.9% 🥇 | Top 4.2%
+00:26
30:06
Run Total
+00:04
03:46
Avg. Lap
+00:10
03:26
Best Lap
+00:09
23:14
Workout Total
+00:01
02:54
Avg. Workout
-00:30
04:00
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 Team Relay 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 148 athletes with similar finish time in Hyrox Team Relay 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 148 athletes with similar finish time in Hyrox Team Relay 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 148 athletes with similar finish time in Hyrox Team Relay 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 Team Relay 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 03:12. Check the detail of the improvement plan below.

00:43 Potential Improvement 22.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Team Relay Mixed
Splits Potential Improvement Focus During Training
Sled Pull 00:43 (From 03:07 to 02:24) 22.4%
Wall Balls 00:39 (From 03:48 to 03:09) 20.3%
Run Total 00:29 (From 30:06 to 29:37) 15.1%
Rowing 00:28 (From 04:18 to 03:50) 14.6%
Ski Erg 00:22 (From 04:12 to 03:50) 11.5%
BBJ 00:19 (From 02:30 to 02:11) 9.9%
Sled Push 00:12 (From 01:36 to 01:24) 6.3%
Farmers Carry 00:00 (From 01:17 to 01:17) 0.0%
Sandbag Lunges 00:00 (From 02:26 to 02:26) 0.0%

Splits Time

Tim Wacker, Karl Lewinsky, Bonnie Lohmann, Caroline Vreden Perfect Race
Splits Total Average Total
Running 1 03:44 00:00 03:20 +00:24 00:00 +00:00
Ski Erg 04:12 03:44 04:03 +00:09 03:20 +00:24
Running 2 03:46 07:56 03:45 +00:01 07:23 +00:33
Sled Push 01:36 11:42 01:46 -00:10 11:08 +00:34
Running 3 03:55 13:18 03:44 +00:11 12:54 +00:24
Sled Pull 03:07 17:13 03:00 +00:07 16:38 +00:35
Running 4 03:27 20:20 03:39 -00:12 19:38 +00:42
Burpees Broad Jump 02:30 23:47 02:35 -00:05 23:17 +00:30
Running 5 04:00 26:17 03:39 +00:21 25:52 +00:25
Rowing 04:18 30:17 04:03 +00:15 29:31 +00:46
Running 6 03:26 34:35 03:44 -00:18 33:34 +01:01
Farmers Carry 01:17 38:01 01:26 -00:09 37:18 +00:43
Running 7 03:50 39:18 03:44 +00:06 38:44 +00:34
Sandbag Lunges 02:26 43:08 02:45 -00:19 42:28 +00:40
Running 8 04:02 45:34 04:05 -00:03 45:13 +00:21
Wall Balls 03:48 49:36 03:27 +00:21 49:18 +00:18
Roxzone 04:00 57:15 04:30 -00:30 57:15
Based on 148 athletes with similar finish time in Hyrox Team Relay Mixed

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Tim, you absolutely crushed it out there with an overall finish time of 00:57:15, landing you in the Top 4% of 24 athletes and also taking the top spot in your age group. That's a fantastic result! 🏆 Your pacing strategy, however, showed some room for improvement. The first running segment was a bit on the slower side, while you really kicked it into high gear by the end with an impressive 00:03:26 in your final run segment. This tells me that you can definitely push harder at the start without burning out. Your overall running time was 00:10 slower than average, suggesting a profile that leans more towards strength than running. Time to balance the scales! 💪

Segments to Improve:

Now, let’s break down the segments that need a little TLC:

  • Ski Erg (00:04:12) - This segment was 00:13 slower than average, placing you in the 16th percentile. Focus on improving your technique and power output. Work on your explosive power with exercises like box jumps and power cleans. Aim for 3 sets of 8 reps, focusing on form and explosiveness.
  • Sled Pull (00:03:07) - A missed opportunity here, as this was 00:06 slower than average. To enhance your sled pull, incorporate specific pulling drills. Try heavy sled drags and resistance band pulls. Perform 3 sets of 30 meters, ensuring you maintain a strong and steady posture throughout.
  • Rowing (00:04:18) - This segment was 00:20 slower than average and in the 21st percentile. Focus on your technique, aiming for a strong drive and quick recovery. Include intervals of 500-meter rows at high intensity, resting for 2 minutes between sets. Aim for 4 rounds.
  • Wall Balls (00:03:48) - With a time 00:21 slower than average, it's clear this is an area to bolster. Work on your squat depth and throwing technique. Incorporate weighted squats, medicine ball throws, and aim for 3 sets of 15 reps each. Focus on seamless transitions between squats and throws.

Remember, Tim, improving these segments will not just shave off precious seconds but also build your overall fitness and resilience. Think of it this way: if you can’t lift it, you can’t run it! (Okay, maybe that was a little cheesy, but you get the point.)

Race Strategies:

For your next race, let’s implement some tactical strategies:

  • Pacing: Start with a controlled pace in your first running segment. Think of it as a warm-up lap. You know you have the strength to finish strong, so conserve energy early on.
  • Transitions: Your Roxzone time was 00:32 faster than average, which is fantastic! Keep that momentum by practicing quicker transitions between exercises in training. Set a timer and aim to improve your transition times week by week.
  • Breathing Techniques: Practice rhythmic breathing during the Ski Erg and Rowing. It may feel natural to hold your breath during exertion, but keep a steady flow to maximize oxygen uptake and maintain power output.
Conclusion:

Tim, you’ve shown incredible potential in this Hyrox competition! Remember, “The only way to get better is to push through the pain.” You have the talent; now it’s time to fine-tune your skills and make those weaker segments your new strengths. 💥 Keep your eyes on the prize, and don’t hesitate to challenge yourself in training. After all, you can’t spell “legend” without “leg” – and you’ve got the legs for it! Keep grinding, and let’s get ready to dominate the next event. You've got this! 💪

Stay strong, stay focused, and remember, I’m here cheering you on every step of the way! - The Rox-Coach

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 Team Relay Mixed
Other Results from this athlete
2025 World Championships Tim Wacker 01:14:21
2025 World Championships Tim Wacker, Caroline Lieb 55:01
2025 Berlin Tim Wacker, Lukas Petereit 54:28
2025 Paris Tim Wacker, Louise Mccullough 59:29
2025 Warsaw Bonnie Lohmann 01:14:07
2025 Cologne Tim Wacker 01:03:39
2025 Cologne Tim Wacker, Louise Mccullough 59:29
2025 Karlsruhe Tim Wacker 01:02:11
2025 Karlsruhe Bonnie Lohmann, Thorsten Singh 01:13:12
2025 Vienna Karl Lewinsky 01:04:00

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