Hennig Frank Hyrox Result

Dive into this athlete’s performance at 2019 Hannover 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.

Performance Highlights

GER Flag Hennig Frank Men 50-54 #115017 01:14:51 🥇 in AG | Top 7.7% 20th | Top 7.7%
-00:46
37:03
Run Total
-00:05
04:38
Avg. Lap
-00:07
04:00
Best Lap
+01:46
33:19
Workout Total
+00:13
04:09
Avg. Workout
-00:56
04:33
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 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 athlete we identified a possible improvement of 05:21. Check the detail of the improvement plan below.

01:51 Potential Improvement 34.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Wall Balls 01:51 (From 06:39 to 04:48) 34.6%
BBJ 01:05 (From 04:55 to 03:50) 20.2%
Run Total 00:45 (From 37:03 to 36:18) 14.0%
Sled Pull 00:42 (From 04:27 to 03:45) 13.1%
Sandbag Lunges 00:32 (From 04:27 to 03:55) 10.0%
Rowing 00:09 (From 04:35 to 04:26) 2.8%
Farmers Carry 00:08 (From 01:49 to 01:41) 2.5%
Sled Push 00:07 (From 02:17 to 02:10) 2.2%
Ski Erg 00:02 (From 04:10 to 04:08) 0.6%

Splits Time

Hennig Frank Perfect Race
Splits Total Average Total
Running 1 04:00 00:00 04:09 -00:09 00:00 +00:00
Ski Erg 04:10 04:00 04:16 -00:06 04:09 -00:09
Running 2 04:29 08:10 04:27 +00:02 08:25 -00:15
Sled Push 02:17 12:39 02:33 -00:16 12:52 -00:13
Running 3 04:51 14:56 04:49 +00:02 15:25 -00:29
Sled Pull 04:27 19:47 04:12 +00:15 20:14 -00:27
Running 4 04:47 24:14 04:46 +00:01 24:26 -00:12
Burpees Broad Jump 04:55 29:01 04:22 +00:33 29:12 -00:11
Running 5 04:51 33:56 04:54 -00:03 33:34 +00:22
Rowing 04:35 38:47 04:33 +00:02 38:28 +00:19
Running 6 04:50 43:22 04:48 +00:02 43:01 +00:21
Farmers Carry 01:49 48:12 01:54 -00:05 47:49 +00:23
Running 7 04:37 50:01 04:47 -00:10 49:43 +00:18
Sandbag Lunges 04:27 54:38 04:20 +00:07 54:30 +00:08
Running 8 04:40 59:05 05:09 -00:29 58:50 +00:15
Wall Balls 06:39 01:03:45 05:23 +01:16 01:03:59 -00:14
Roxzone 04:33 01:14:51 05:29 -00:56 01:14:51
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Frank Hennig performed exceptionally well in the 2019 Hannover HYROX race. He achieved an overall rank of 20, which places him in the top 5% of 368 athletes. Additionally, he secured the top spot in his age group, ranking in the top 6% of 16 athletes. His overall time of 01:14:51 is commendable, and he completed the total running time of 00:37:03, which is 6 seconds faster than the average time.

Based on the splits analysis, Frank's performance in the running segments was consistently strong, with his best running lap being completed in just 4 minutes. He managed to maintain a pace faster than average in Running 1 and Ski Erg segments, showcasing his solid running abilities.

Segments to Improve


1. Wall Balls:
Frank struggled in the Wall Balls segment, taking 01:11 longer than the average time. To improve his performance in this area, he should focus on enhancing his upper body and leg strength. Incorporating exercises such as squats, lunges, and shoulder presses into his training routine will aid in building the necessary strength for Wall Balls. Additionally, practicing proper form and technique, including a full squat and explosive movement, will contribute to better efficiency and speed during the exercise.

2. Burpees Broad Jump:
Frank also faced challenges in the Burpees Broad Jump segment, taking 00:56 longer than the average time. To improve in this area, he should work on his explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and tuck jumps will help enhance his explosiveness. Incorporating agility ladder drills and lateral bounding exercises will also improve his ability to transition quickly between burpees and broad jumps.

3. Sandbag Lunges:
Frank's performance in the Sandbag Lunges segment was 00:11 slower than the average time. To improve in this area, he should focus on developing his lower body strength and endurance. Exercises like squats, lunges, and deadlifts will strengthen the muscles required for lunges. Additionally, incorporating walking lunges and adding weight to his lunges during training will help simulate the demands of the Sandbag Lunges segment.

Strategies


1. Pacing:
Based on the overall performance and splits analysis, Frank displayed a well-paced race. However, he should ensure that he maintains a consistent pace throughout the entire race, especially in segments where he tends to lose time. Avoiding starting too fast and conserving energy for the segments in which he struggles will contribute to a more balanced performance.

2. Transition Optimization:
Frank should focus on improving his transition time in the Roxzone. By enhancing his overall fitness and specifically targeting his transition time, he can reduce the time spent in the Roxzone. Incorporating interval training, circuit workouts, and practicing seamless transitions during training will help improve his overall fitness and speed during transitions.

3. Strength-Focused Training:
While Frank's overall running time is faster than average, he can further enhance his running performance by incorporating strength-focused training. This includes exercises such as hill sprints, resistance training, and plyometric exercises to improve his strength and power, which are crucial for maintaining a strong running performance throughout the race.

In summary, Frank Hennig demonstrated exceptional performance in the 2019 Hannover HYROX race. To further improve his performance, he should focus on enhancing his strength and power in areas where he lost time, such as Wall Balls, Burpees Broad Jump, and Sandbag Lunges. By incorporating specific exercises, drills, and form corrections, Frank can turn these weaknesses into strengths. Additionally, optimizing his race strategies by maintaining a consistent pace, improving transition times, and incorporating strength-focused training will contribute to even better performance in future races.

Similar Athletes
Claßen Christian 2023 Köln 01:15:03
Kelly Luke 2023 Stockholm 01:15:07
Mcintyre Thomas 2024 Rimini 01:14:31
Rombout Dave 2024 Amsterdam 01:15:09
Monahan Colum 2023 Dublin 01:14:32
Ho Martin 2024 Melbourne 01:15:08
Mccabe Shaun 2024 Birmingham 01:14:30
Stengritt Dan 2024 Frankfurt 01:14:31
Flanagan Travis 2024 New York 01:15:00
Mc Cann Sean Patrick 2024 Dublin 01:14:28

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