John Frahm 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 818 similar athletes.

Compare With Another Athlete

Performance Highlights

— John Frahm Men 01:50:47 60th in AG | Top 7.1% 698th | Top 81.7%
+02:41
56:21
Run Total
+00:21
07:02
Avg. Lap
+01:00
06:30
Best Lap
-01:53
45:08
Workout Total
-00:14
05:38
Avg. Workout
-01:05
09:09
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 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 818 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 818 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 818 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 06:05. Check the detail of the improvement plan below.

04:53 Potential Improvement 80.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Run Total 04:53 (From 56:21 to 51:28) 80.3%
Sandbag Lunges 01:08 (From 07:55 to 06:47) 18.6%
Farmers Carry 00:04 (From 02:51 to 02:47) 1.1%
Ski Erg 00:00 (From 04:18 to 04:18) 0.0%
Sled Push 00:00 (From 03:43 to 03:43) 0.0%
Sled Pull 00:00 (From 06:20 to 06:20) 0.0%
BBJ 00:00 (From 07:03 to 07:03) 0.0%
Rowing 00:00 (From 05:07 to 05:07) 0.0%
Wall Balls 00:00 (From 07:51 to 07:51) 0.0%

Splits Time

John Frahm Perfect Race
Splits Total Average Total
Running 1 06:30 00:00 05:27 +01:03 00:00 +00:00
Ski Erg 04:18 06:30 04:47 -00:29 05:27 +01:03
Running 2 06:40 10:48 06:00 +00:40 10:14 +00:34
Sled Push 03:43 17:28 03:43 +00:00 16:14 +01:14
Running 3 06:49 21:11 06:40 +00:09 19:57 +01:14
Sled Pull 06:20 28:00 06:34 -00:14 26:37 +01:23
Running 4 06:48 34:20 06:40 +00:08 33:11 +01:09
Burpees Broad Jump 07:03 41:08 07:34 -00:31 39:51 +01:17
Running 5 07:07 48:11 06:59 +00:08 47:25 +00:46
Rowing 05:07 55:18 05:22 -00:15 54:24 +00:54
Running 6 07:09 01:00:25 06:43 +00:26 59:46 +00:39
Farmers Carry 02:51 01:07:34 02:46 +00:05 01:06:29 +01:05
Running 7 06:57 01:10:25 06:48 +00:09 01:09:15 +01:10
Sandbag Lunges 07:55 01:17:22 07:02 +00:53 01:16:03 +01:19
Running 8 08:21 01:25:17 08:15 +00:06 01:23:05 +02:12
Wall Balls 07:51 01:33:38 09:13 -01:22 01:31:20 +02:18
Roxzone 09:09 01:50:47 10:14 -01:05 01:50:47
Based on 818 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Frahm John, you’ve just tackled a challenging Hyrox race in Auckland, finishing with a commendable overall time of 01:50:47, placing you in the top 46% of your age group. That’s a solid accomplishment within a competitive field of 128 athletes! 💪

Your total running time of 00:56:21 indicates that you’ve got a stronger running profile compared to your strength segments, but there’s room to sharpen both ends of that spectrum. Your pacing in the first segment was slightly too fast, clocking in at 00:06:30, which was 01:04 slower than average. This set the tone for subsequent runs, where you gradually slowed down. You’ve got the heart of a runner, but let’s channel that energy more efficiently throughout the race!

Segments to Improve:

Now, let’s dive into specific areas that need some attention. The segments that stand out as needing improvement are:

  • Total Running Time: 00:56:21 (02:36 slower than average)
  • Sandbag Lunges: 00:07:55 (00:53 slower than average)

To turn these weaknesses into strengths, here are actionable strategies:

  • Improving Total Running Time:
    • Incorporate interval training sessions into your weekly routine. Try running 400m repeats at a pace faster than your average race pace, followed by 1-2 minutes of rest. Aim for 4-6 repetitions.
    • Longer runs at a steady pace will help build endurance. Incorporate a weekly long run, aiming for 10-15% longer than your average race distance, maintaining a conversational pace.
    • Practice transitions during your training runs. Simulate race conditions by running right into strength exercises to improve your overall efficiency and build mental toughness.
  • Sandbag Lunges:
    • Focus on strength training specific to lunges. Include weighted lunges, step-ups, and Bulgarian split squats in your routine. Aim for 3 sets of 10-15 reps.
    • Improve your technique: Keep your torso upright and your knee behind your toes to maximize power output and stability.
    • Incorporate plyometric lunges for explosive power. Do 3 sets of 10 reps, alternating legs, focusing on speed and control.
    • Consider doing mobility work and dynamic stretching before your lunge workouts to enhance your range of motion. A good warm-up might just be the twist you need to add some flair to your lunges! 🚀
Race Strategies:

Here are some race-specific strategies that can help you optimize your performance:

  • Pacing: Start your first run segment at a pace that feels sustainable rather than pushing yourself too hard. Aim for a pace that you can maintain throughout the race. Think of it as a marathon, not a sprint!
  • Roxzone Efficiency: Your Roxzone time was commendable at 00:09:09, which is 01:02 faster than average! Focus on maintaining that efficiency by practicing quick transitions during your training sessions, simulating race day conditions.
  • Breathing Techniques: During the strength segments, practice rhythmic breathing to keep your heart rate in check. Inhale through your nose and exhale through your mouth; it will help maintain energy levels and keep you calm. Just don’t forget to breathe, or you might end up looking like a fish out of water! 🐟
  • Hydration and Nutrition: Ensure you’re well-hydrated and have a nutrition plan that includes quick carbs before the race and protein post-race to aid recovery. A well-fueled body is a happy body!
Conclusion:

Frahm John, remember that improvement is a journey! Each race is a stepping stone to becoming the best version of yourself. Embrace the grind; as David Goggins would say, "You're not here to be average; you're here to be awesome!" Keep pushing your limits, and don’t forget to enjoy the process. If you find yourself in a tough patch, just remind yourself: "The only easy day was yesterday." 💥

Now, lace up those shoes and get to work! The next race is just around the corner, and I know you can crush it. Let’s turn those weaknesses into strengths and smash those personal bests together! You got this! 🏆

With you all the way,

The Rox-Coach

Similar Athletes
Luciano Pozzebon 2024 Rimini 01:51:09
David Skeats 2024 Birmingham 01:50:40
Matt Shelton 2024 Fort Lauderdale 01:50:40
Marco Penello 2024 Milan 01:51:11
Vasileios Amanatidis 2024 London 01:50:58
Slawomir Deren 2019 Hamburg 01:50:38
Martin Witting 2024 Frankfurt 01:50:49
Jonas Aramesch 2024 Hamburg 01:50:52
Anthony Ironmonger 2023 London 01:51:14
Gareth Collins 2022 Birmingham 01:50:52
Other Results from this athlete
No other results found for this athlete.

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download