Tag us on
@theroxcoach
and give us your feedback when analysing your results 🎯
Close
Frederik Dau
Hyrox Result
Dive into this athlete’s performance at 2025 Auckland 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 Men
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 Men
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 Men
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 Men
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 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 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
02:58.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Dau, first off, congratulations on finishing strong in the 2025 Auckland Hyrox event! With a rank of 84 in your age group, you’ve placed yourself in the top 24% of 340 athletes. That's no small feat! Your overall time of 01:29:35 is commendable, especially considering your total running time of 00:44:01, which is 00:12 faster than average. This indicates that you have solid running capabilities, making you lean more towards the runner profile. However, we’ve identified some areas where you can sharpen your strength and efficiency, particularly in managing your transitions and specific exercises.
Your pacing shows that you might have started a bit slower in the first running segment, which could have affected your momentum. But don’t worry! That’s just a minor hiccup in an otherwise stellar performance. Remember what David Goggins said: “You are not going to outwork me.” Let’s put that energy to work for your next race! 💪
Segments to Improve:
Burpees Broad Jump: Your time of 00:06:59 was 01:16 slower than average, which is a key area for improvement. Focus on explosive power and rhythm. Incorporate the following drills:
Burpee Box Jumps: Add a box jump after each burpee to increase explosiveness and transition speed.
Plyometric Drills: Include tuck jumps and squat jumps to build power in your legs. Aim for 3 sets of 10-15 reps.
Sled Pull: At 00:05:35, you were 00:22 slower than average. To enhance your sled pull, consider these strategies:
Sled Pulls with Resistance Bands: Attach bands to increase resistance while pulling the sled. This builds strength and endurance simultaneously.
Farmer's Walks: This will improve grip strength and overall body stability. Carry a heavy load for 30-60 seconds, and repeat 3-5 times.
Roxzone Transition Time: Spending 00:08:02 in the roxzone (38 seconds slower than average) indicates a need for better transition efficiency. Here’s what to focus on:
Practice Quick Changes: Set up mock transitions between exercises so you can practice getting in and out of each station quickly and fluidly. Time yourself!
Circuit Training: Combine running with different strength exercises in a circuit format to simulate the race environment and improve your overall fitness.
Race Strategies:
Start Strong, Not Too Fast: Work on finding your ideal pace in the first running segment. You don’t want to burn out early, but you also want to set a strong tone for the race.
Focus on Breathing: During the burpees and sled pull, maintain a consistent breathing pattern to keep your heart rate stable and enhance endurance.
Visualize Success: Before the race, visualize each segment and your transitions. Picture yourself breezing through the burpees and pulling that sled like it’s a feather. Mindset is everything!
Conclusion:
All in all, your performance was impressive, and with some focused training, you can turn those weaknesses into strengths. Remember, it's about consistency and pushing your limits. As Jocko Willink says, “Discipline equals freedom.” Embrace the grind! 💥
So, gear up for the next challenge, keep that fire burning, and let’s crush those goals together! You’ve got this, Dau! 🏆 The Rox-Coach is here, ready to guide you to greatness.