Paul Lankowicz Hyrox Result

Dive into this athlete’s performance at 2025 Las Vegas 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 727 similar athletes.

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Performance Highlights

— Paul Lankowicz Men 60-64 01:52:09 16th in AG | Top 51.6%
+03:56
58:30
Run Total
+00:30
07:18
Avg. Lap
+00:47
06:23
Best Lap
-01:45
45:38
Workout Total
-00:13
05:42
Avg. Workout
-02:29
07:53
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 727 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 727 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 727 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 08:56. Check the detail of the improvement plan below.

06:35 Potential Improvement 73.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Run Total 06:35 (From 58:30 to 51:55) 73.7%
Sled Push 01:01 (From 04:51 to 03:50) 11.4%
Ski Erg 00:26 (From 05:17 to 04:51) 4.9%
Rowing 00:26 (From 05:46 to 05:20) 4.9%
Sled Pull 00:14 (From 06:49 to 06:35) 2.6%
Sandbag Lunges 00:14 (From 07:07 to 06:53) 2.6%
BBJ 00:00 (From 07:16 to 07:16) 0.0%
Farmers Carry 00:00 (From 01:10 to 01:10) 0.0%
Wall Balls 00:00 (From 07:22 to 07:22) 0.0%

Splits Time

Paul Lankowicz Perfect Race
Splits Total Average Total
Running 1 06:59 00:00 05:35 +01:24 00:00 +00:00
Ski Erg 05:17 06:59 04:49 +00:28 05:35 +01:24
Running 2 06:23 12:16 06:04 +00:19 10:24 +01:52
Sled Push 04:51 18:39 03:44 +01:07 16:28 +02:11
Running 3 07:31 23:30 06:44 +00:47 20:12 +03:18
Sled Pull 06:49 31:01 06:37 +00:12 26:56 +04:05
Running 4 07:33 37:50 06:43 +00:50 33:33 +04:17
Burpees Broad Jump 07:16 45:23 07:43 -00:27 40:16 +05:07
Running 5 07:33 52:39 07:07 +00:26 47:59 +04:40
Rowing 05:46 01:00:12 05:23 +00:23 55:06 +05:06
Running 6 07:29 01:05:58 06:49 +00:40 01:00:29 +05:29
Farmers Carry 01:10 01:13:27 02:43 -01:33 01:07:18 +06:09
Running 7 07:29 01:14:37 06:51 +00:38 01:10:01 +04:36
Sandbag Lunges 07:07 01:22:06 07:09 -00:02 01:16:52 +05:14
Running 8 07:33 01:29:13 08:31 -00:58 01:24:01 +05:12
Wall Balls 07:22 01:36:46 09:15 -01:53 01:32:32 +04:14
Roxzone 07:53 01:52:09 10:22 -02:29 01:52:09
Based on 727 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Paul, you’ve put in some solid work out there at the 2025 Las Vegas HYROX event! Finishing 16th in your age group is a commendable achievement, placing you in the top 51% out of 31 athletes. Your overall time of 01:52:09 shows the effort and determination you brought to the competition. When we look at your total running time of 00:58:30, it’s clear that there's a bit of room for improvement, considering it’s 3:54 slower than average. This suggests that your strength and endurance are solid, but we need to work on that running speed to really unlock your potential.

Your best running lap of 00:06:23 is impressive, but let’s dig a little deeper. The splits indicate a pacing pattern that started strong but then saw some fluctuations—especially in the last few runs. It looks like you might have come out a bit too hot in the first segment, which could have left you feeling a little flat in the later stages. You’re more of a hybrid athlete, but we need to sharpen your running to make sure you’re not just strong, but also fast on those feet! 💪

Segments to Improve:

Here’s where we can hone in on some key areas that could turn your performance into something even more spectacular:

  • Running 3 (00:07:31) - This segment was a significant slowdown. We need to build your aerobic base and endurance while improving your pacing strategy. Incorporate long runs at a conversational pace, and include interval training to work on your speed. A good way to do this is to perform 400m repeats at a faster pace with adequate rest in between.
  • Sled Push (00:04:51) - This segment took 1:07 longer than average. Focus on strength training for your legs and core. Use sled pushes in your training—start light and build up to heavier weights while maintaining form. Additionally, consider integrating specific leg power exercises like squats and box jumps to increase your explosiveness.
  • Ski Erg (00:05:17) - 28 seconds slower than average suggests we need to refine your technique. Work on your pull mechanics; ensure you're engaging your back and core effectively. Try including 30-second all-out efforts every 3-5 minutes during your sessions to build your stamina and power. A good drill is the 'pulsing pull,' where you focus on short, explosive pulls.
  • Rowing (00:05:46) - 23 seconds slower than average. Similar to the Ski Erg, focus on your form. The drive should come from your legs. Incorporate rowing intervals into your training, mixing longer steady-state rows with short, intense sprints to help build both endurance and speed.
Race Strategies:

Now that we’ve identified the segments to improve, let’s talk about how to implement some race strategies:

  • Start Strong, Don’t Sprint: The first run segment is crucial. Aim for a steady pace that you can maintain. Think of it as a marathon, not a sprint. Starting too fast can deplete your energy reserves quickly.
  • Transition Efficiently: The Roxzone time was faster than average, which is a win! Keep that up. Practice quick transitions in your training sessions—set up mock races where you switch from one exercise to another with minimal downtime.
  • Hydration and Nutrition: Make sure to hydrate properly before the race and consider a light snack if your race strategy allows it. This will keep your energy levels high for those grueling workouts.
  • Visualize Success: Before the race, visualize each segment and how you’ll attack it. Picture yourself flying through the Sled Push and crushing the Ski Erg. Visualization can make a significant difference in your performance.
Conclusion:

Paul, you’ve got the heart of a warrior and the tenacity of a champion! As David Goggins says, “You are not going to die, you are going to live!” Keep pushing your limits and chasing your goals. Remember, every set, every rep, and every run counts. Embrace the grind, and let’s turn those weaknesses into strengths. You’ve got this! 💥🏆

Stay focused, stay consistent, and let's look forward to the next race with a sharper, faster, and stronger you. As they say, 'The only bad workout is the one that didn’t happen.' So, let’s get to it! I’m here for you, and together we’ll take your performance to the next level! - The Rox-Coach

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Jason Pursel 2022 Chicago 01:51:53
Jordan Cohen 2024 Washington D.C. 01:51:58
Simon Bourreau 2024 Paris 01:52:01
Patrick Dunn 2022 London 01:52:11
Juan Campos 2025 Guadalajara 01:51:59
Martyn Fallon 2024 Manchester 01:52:16
Other Results from this athlete
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