Flender Michael Hyrox Result

Dive into this athlete’s performance at 2019 Karlsruhe 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 177 similar athletes.

Performance Highlights

GER GER Flag Men 35-39 #155020 01:41:19 13th in AG | Top 86.7% 81st | Top 79.4%
+03:46
50:25
Run Total
+00:31
06:18
Avg. Lap
-00:06
04:46
Best Lap
-05:27
41:11
Workout Total
-00:41
05:08
Avg. Workout
+01:30
09:48
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 Pro Men

Running

We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.

Based on 177 athletes with similar finish time in Hyrox Pro Men

Workouts

We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.

Based on 177 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Flender Michael's performance at each station and run segment compared to the average. It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Flender Michael's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 177 athletes with similar finish time in Hyrox Pro Men

Spread of Splits Time

This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Flender Michael's performance against the competition, identifying areas of strength and those needing improvement. This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.

Percentile based on all the athletes who competed in Hyrox Pro 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 Flender Michael's 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 06:10. Check the detail of the improvement plan below.

05:14 Potential Improvement 84.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Run Total 05:14 50:25 to 45:11 84.9%
Wall Balls 00:56 09:37 to 08:41 15.1%
Ski Erg 00:00 04:19 to 04:19 0.0%
Sled Push 00:00 03:50 to 03:50 0.0%
Sled Pull 00:00 06:14 to 06:14 0.0%
Burpees Broad Jump 00:00 04:28 to 04:28 0.0%
Rowing 00:00 04:35 to 04:35 0.0%
Farmers Carry 00:00 02:51 to 02:51 0.0%
Sandbag Lunges 00:00 05:17 to 05:17 0.0%

Splits Time

Flender Michael Perfect Race
Splits Total Average Total
Running 1 04:46 00:00 04:39 +00:07 00:00 +00:00
Ski Erg 04:19 04:46 04:28 -00:09 04:39 +00:07
Running 2 05:35 09:05 05:14 +00:21 09:07 -00:02
Sled Push 03:50 14:40 04:41 -00:51 14:21 +00:19
Running 3 05:54 18:30 05:49 +00:05 19:02 -00:32
Sled Pull 06:14 24:24 08:23 -02:09 24:51 -00:27
Running 4 06:05 30:38 05:52 +00:13 33:14 -02:36
Burpees Broad Jump 04:28 36:43 05:42 -01:14 39:06 -02:23
Running 5 06:17 41:11 06:04 +00:13 44:48 -03:37
Rowing 04:35 47:28 04:59 -00:24 50:52 -03:24
Running 6 06:20 52:03 05:52 +00:28 55:51 -03:48
Farmers Carry 02:51 58:23 02:55 -00:04 01:01:43 -03:20
Running 7 06:42 01:01:14 05:52 +00:50 01:04:38 -03:24
Sandbag Lunges 05:17 01:07:56 06:35 -01:18 01:10:30 -02:34
Running 8 08:51 01:13:13 07:01 +01:50 01:17:05 -03:52
Wall Balls 09:37 01:22:04 08:55 +00:42 01:24:06 -02:02
Roxzone 09:48 01:41:19 08:18 +01:30 01:41:19
Based on 177 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Michael Flender performed well in the 2019 Karlsruhe HYROX race, finishing with an overall rank of 81 out of 125 athletes, placing him in the top 64% of participants.
- In his age group (35-39), he achieved a rank of 13 out of 16 athletes, putting him in the top 81%.
- His overall time was 01:41:19, with a total running time of 00:50:25, which was 03:03 slower than the average time for his finish.
- His best running lap was 00:04:46, which was 00:14 faster than the average time.

Segments to Improve


1. Run Total:
This segment was the most time-consuming for Michael Flender. To improve this, he should focus on improving his overall fitness and reducing his transition time between exercises. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve his running speed and endurance. Additionally, he can work on his agility and speed through ladder drills and shuttle runs.

2. Running 8:
Michael Flender was 01:25 slower than the average time in this segment. To improve his performance, he should focus on building his endurance by incorporating longer distance runs into his training routine. Tempo runs and fartlek training can also help him improve his speed and stamina.

3. Wall Balls:
Michael Flender was 01:23 slower than the average time in this segment. To improve his performance, he should work on strengthening his leg and core muscles. Exercises such as squats, lunges, and medicine ball slams can help improve his power and explosiveness. He should also focus on perfecting his form and technique to maximize efficiency during the wall ball exercise.

4. Roxzone:
Michael Flender spent 01:03 more time in the roxzone than the average. To improve this segment, he should work on improving his overall fitness and reducing his transition time. Incorporating circuit training and practicing quick transitions between exercises can help improve his overall efficiency and reduce time spent in the roxzone.

5. Running 7:
Michael Flender was 00:29 slower than the average time in this segment. To improve his performance, he should focus on improving his running endurance and speed. Incorporating hill sprints, interval training, and tempo runs into his training routine can help him build his cardiovascular fitness and improve his running performance.

6. Farmers Carry:
Michael Flender was 00:16 slower than the average time in this segment. To improve his performance, he should focus on strengthening his grip and core muscles. Exercises such as deadlifts, farmer's carries, and forearm curls can help improve his grip strength. Additionally, incorporating exercises that target the core, such as planks and Russian twists, can help improve his stability during the farmers carry exercise.

Strategies


- Michael Flender should focus on pacing himself throughout the race to avoid burning out too early. Starting too fast can lead to fatigue and a decline in performance later on. He should aim for a steady and sustainable pace throughout the race.
- Prioritize efficient transitions between exercises to minimize time spent in the roxzone. Practicing quick transitions in training can help improve overall race performance.
- During the race, Michael Flender should listen to his body and adjust his effort level accordingly. Pushing too hard without considering fatigue and recovery can lead to a decline in performance. Finding a balance between exertion and recovery is key.
- Mental preparation is crucial for race performance. Michael Flender should visualize success, set realistic goals, and maintain a positive mindset throughout the race.

Overall, Michael Flender performed well in the 2019 Karlsruhe HYROX race, but there are areas that can be improved upon. By focusing on targeted training strategies and techniques, such as interval training, strength exercises, and form corrections, he can enhance his performance in the identified areas of improvement. Implementing effective race strategies, such as pacing, efficient transitions, and mental preparation, will also contribute to better overall performance.

Similar Athletes
Akbalik Okan Sadik 2024 Köln 01:41:10
Pérez Ruiz Manuel 2022 Madrid 01:41:27
Lowe Nick 2023 London 01:41:13
Hipkiss Richard 2024 London 01:41:21
Van Efferen Rob 2024 World Championships Nice 01:41:19
Genutis Mindaugas 2022 Dallas 01:41:40
tarver legend 2021 Los Angeles 01:41:20
Esskandari Manzur 2023 World Championships Manchester 01:41:25
Geißler Christopher 2019 Essen 01:41:40
Thorpe Thomas 2024 Mexico City 01:41:05

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