Dive into this athlete’s performance at 2018 Essen 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.
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.
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.
This section showcases the entire Bennedsen Frank'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 Bennedsen Frank's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Bennedsen Frank'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.
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 Bennedsen Frank'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 03:24. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 02:34 | 09:10 to 06:36 | 75.5% |
| Sled Push | 00:29 | 03:25 to 02:56 | 14.2% |
| Ski Erg | 00:16 | 04:45 to 04:29 | 7.8% |
| Farmers Carry | 00:04 | 02:15 to 02:11 | 2.0% |
| Rowing | 00:01 | 04:52 to 04:51 | 0.5% |
| Sled Pull | 00:00 | 04:32 to 04:32 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:31 to 04:31 | 0.0% |
| Sandbag Lunges | 00:00 | 04:57 to 04:57 | 0.0% |
| Run Total | 00:00 | 43:23 to 43:23 | 0.0% |
| Bennedsen Frank | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:57 | 00:00 | 04:46 +00:11 | 00:00 +00:00 |
| Ski Erg | 04:45 | 04:57 | 04:31 +00:14 | 04:46 +00:11 |
| Running 2 | 05:06 | 09:42 | 05:07 -00:01 | 09:17 +00:25 |
| Sled Push | 03:25 | 14:48 | 03:03 +00:22 | 14:24 +00:24 |
| Running 3 | 05:19 | 18:13 | 05:36 -00:17 | 17:27 +00:46 |
| Sled Pull | 04:32 | 23:32 | 05:13 -00:41 | 23:03 +00:29 |
| Running 4 | 05:24 | 28:04 | 05:35 -00:11 | 28:16 -00:12 |
| Burpees Broad Jump | 04:31 | 33:28 | 05:42 -01:11 | 33:51 -00:23 |
| Running 5 | 05:45 | 37:59 | 05:47 -00:02 | 39:33 -01:34 |
| Rowing | 04:52 | 43:44 | 04:54 -00:02 | 45:20 -01:36 |
| Running 6 | 05:26 | 48:36 | 05:36 -00:10 | 50:14 -01:38 |
| Farmers Carry | 02:15 | 54:02 | 02:18 -00:03 | 55:50 -01:48 |
| Running 7 | 05:40 | 56:17 | 05:36 +00:04 | 58:08 -01:51 |
| Sandbag Lunges | 04:57 | 01:01:57 | 05:26 -00:29 | 01:03:44 -01:47 |
| Running 8 | 05:49 | 01:06:54 | 06:17 -00:28 | 01:09:10 -02:16 |
| Wall Balls | 09:10 | 01:12:43 | 06:55 +02:15 | 01:15:27 -02:44 |
| Roxzone | 07:53 | 01:29:46 | 07:24 +00:29 | 01:29:46 |
In terms of his splits, Frank's total running time was 00:43:23, which was 00:35 slower than the average. This indicates that he may need to focus on improving his running performance. His best running lap was 00:04:57, which was 00:21 slower than average.
To improve his performance in these segments, Frank should focus on the following training strategies and techniques:
1. Wall Balls: Frank should work on improving his wall ball performance by incorporating exercises that target his upper body and core strength. This can include exercises such as overhead presses, push-ups, and medicine ball slams. Additionally, he should focus on improving his technique and form to maximize efficiency during the wall ball segment.
2. Roxzone: The roxzone is the time spent between the exercise zones, and in Frank's case, it was slower than average. To improve this segment, Frank should focus on improving his overall fitness and his transition time. This can be achieved by incorporating interval training, circuit training, and plyometric exercises into his training routine. Additionally, he should work on improving his mental focus and efficiency during transitions.
3. Run Total and Best Lap: To improve his overall running performance, Frank should focus on incorporating interval training and speed work into his training routine. This can include high-intensity interval training (HIIT), tempo runs, and hill sprints. Additionally, he should work on improving his endurance through long-distance running and incorporating strength training exercises that target the muscles used in running, such as squats and lunges.
4. Running 1 and Ski Erg: These segments also indicate a need for improvement in Frank's running performance. He should focus on improving his speed and endurance through interval training and incorporating exercises that target his lower body strength, such as plyometric jumps, step-ups, and single-leg exercises.
Overall, Frank Bennedsen had a strong performance in the 2018 Essen Hyrox race. By focusing on improving his running performance, implementing specific training strategies, and refining his race strategies, he has the potential to further enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Stapelkamp Matthijs | 2021 Amsterdam | 01:29:37 | |
| Greaves Ryan | 2024 Sports Direct HYROX London | 01:29:32 | |
| Schille Steffen | 2021 Stuttgart | 01:29:21 | |
| Nunez Randy | 2024 New York | 01:29:23 | |
| Lai Wa Chun | 2024 Taipei | 01:29:17 | |
| Blake Ollie | 2023 London | 01:29:56 | |
| Warner Thomas | 2024 Perth | 01:29:43 | |
| Lange Jakob | 2019 Karlsruhe | 01:29:16 | |
| Smyth Paul | 2024 Glasgow | 01:29:17 | |
| Yelienchuk Denys | 2024 Hong Kong | 01:29:44 | |
| Other Results from this athlete | ||
|---|---|---|
| 2019 Oberhausen | 01:21:50 | |
| 2019 Leipzig | 01:24:22 | |
| 2024 Hamburg | 01:46:58 | |
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