Dive into this athlete’s performance at 2023 Köln 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 Von Der Bey Heiko'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 Von Der Bey Heiko'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 Von Der Bey Heiko'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 Von Der Bey Heiko'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 06:34. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:06 | 51:20 to 47:14 | 62.4% |
| Burpees Broad Jump | 01:31 | 07:51 to 06:20 | 23.1% |
| Sandbag Lunges | 00:57 | 06:51 to 05:54 | 14.5% |
| Ski Erg | 00:00 | 04:13 to 04:13 | 0.0% |
| Sled Push | 00:00 | 02:47 to 02:47 | 0.0% |
| Sled Pull | 00:00 | 04:39 to 04:39 | 0.0% |
| Rowing | 00:00 | 04:54 to 04:54 | 0.0% |
| Farmers Carry | 00:00 | 01:54 to 01:54 | 0.0% |
| Wall Balls | 00:00 | 07:14 to 07:14 | 0.0% |
| Von Der Bey Heiko | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:14 | 00:00 | 05:05 -00:51 | 00:00 +00:00 |
| Ski Erg | 04:13 | 04:14 | 04:38 -00:25 | 05:05 -00:51 |
| Running 2 | 06:04 | 08:27 | 05:32 +00:32 | 09:43 -01:16 |
| Sled Push | 02:47 | 14:31 | 03:20 -00:33 | 15:15 -00:44 |
| Running 3 | 06:52 | 17:18 | 06:05 +00:47 | 18:35 -01:17 |
| Sled Pull | 04:39 | 24:10 | 05:49 -01:10 | 24:40 -00:30 |
| Running 4 | 06:53 | 28:49 | 06:03 +00:50 | 30:29 -01:40 |
| Burpees Broad Jump | 07:51 | 35:42 | 06:34 +01:17 | 36:32 -00:50 |
| Running 5 | 07:15 | 43:33 | 06:18 +00:57 | 43:06 +00:27 |
| Rowing | 04:54 | 50:48 | 05:06 -00:12 | 49:24 +01:24 |
| Running 6 | 06:59 | 55:42 | 06:08 +00:51 | 54:30 +01:12 |
| Farmers Carry | 01:54 | 01:02:41 | 02:30 -00:36 | 01:00:38 +02:03 |
| Running 7 | 07:22 | 01:04:35 | 06:05 +01:17 | 01:03:08 +01:27 |
| Sandbag Lunges | 06:51 | 01:11:57 | 06:09 +00:42 | 01:09:13 +02:44 |
| Running 8 | 05:45 | 01:18:48 | 07:04 -01:19 | 01:15:22 +03:26 |
| Wall Balls | 07:14 | 01:24:33 | 07:54 -00:40 | 01:22:26 +02:07 |
| Roxzone | 07:11 | 01:38:49 | 08:29 -01:18 | 01:38:49 |
To improve the Run Total segment, Heiko should focus on improving his overall fitness and his transition time. Incorporating interval training and speed work into his training routine can help improve his running speed and endurance. Additionally, practicing quick transitions between exercises can help decrease the time spent in the roxzone.
For the Burpees Broad Jump segment, Heiko should work on improving his burpee technique for efficiency. He can practice performing burpees with proper form and aim for a quicker transition between the burpees and the broad jumps. Plyometric exercises such as squat jumps and box jumps can also help improve his explosive power for the broad jumps.
In the Running 7, Running 5, Running 6, Running 4, and Running 3 segments, Heiko should focus on improving his running endurance and speed. Incorporating longer distance runs, interval training, and hill sprints into his training routine can help improve his running performance in these segments. He should also pay attention to pacing himself properly during these running segments to avoid burning out too quickly.
For the Sandbag Lunges segment, Heiko should focus on improving his leg and core strength. Exercises such as squats, lunges, and deadlifts can help strengthen his lower body muscles. Additionally, practicing lunges with a sandbag or weighted backpack can help simulate the demands of the segment and improve his performance.
To improve overall performance, Heiko should consider incorporating cross-training exercises that target both strength and endurance. This can include activities such as cycling, swimming, and circuit training. By diversifying his training routine, he can improve his overall fitness and performance in the Hyrox race.
In conclusion, Heiko Von Der Bey performed well in the 2023 Köln Hyrox race, but there are areas where he can improve. By focusing on improving his running endurance, speed, and overall fitness, as well as refining his technique in specific segments, he can enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Siedler Patric | 2023 Hamburg | 01:38:40 | |
| Lynch Aaron | 2024 Amsterdam | 01:38:38 | |
| Wilsher Matthew | 2023 Birmingham | 01:39:02 | |
| Campbell Anthony | 2023 Barcelona | 01:38:53 | |
| Albertoni Nicola | 2024 Turin | 01:38:56 | |
| Quiney Ben | 2024 London | 01:39:04 | |
| Drzimalla Michael | 2024 Berlin | 01:38:50 | |
| Baum Kevin | 2023 Chicago | 01:38:34 | |
| Grandserre Christian | 2024 Paris | 01:39:07 | |
| Peteri Jani | 2024 Milan | 01:39:14 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Frankfurt | 01:17:13 | |
| WorldChampionship - Leipzig | 01:21:47 | |
| 2020 Hannover | 01:23:52 | |
| 2022 Maastricht | 01:20:55 | |
| 2019 Frankfurt | 01:33:42 | |
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