Ambrahsat Dennis Hyrox Result

Dive into this athlete’s performance at 2019 Hamburg 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 GER Flag Men 35-39 #153037 01:40:44 54th in AG | Top 64.3% 285th | Top 61.6%
+00:03
49:16
Run Total
+00:01
06:09
Avg. Lap
+00:32
05:40
Best Lap
-02:30
40:24
Workout Total
-00:18
05:03
Avg. Workout
+02:29
11:10
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

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 1000 athletes with similar finish time in Hyrox 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 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Ambrahsat Dennis'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 Ambrahsat Dennis'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 1000 athletes with similar finish time in Hyrox 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 Ambrahsat Dennis'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 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 Ambrahsat Dennis'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 01:57. Check the detail of the improvement plan below.

01:17 Potential Improvement 65.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:17 49:16 to 47:59 65.8%
Ski Erg 00:21 05:02 to 04:41 17.9%
Rowing 00:09 05:15 to 05:06 7.7%
Sandbag Lunges 00:08 06:11 to 06:03 6.8%
Sled Pull 00:02 05:49 to 05:47 1.7%
Sled Push 00:00 02:54 to 02:54 0.0%
Burpees Broad Jump 00:00 06:25 to 06:25 0.0%
Farmers Carry 00:00 02:05 to 02:05 0.0%
Wall Balls 00:00 06:43 to 06:43 0.0%

Splits Time

Ambrahsat Dennis Perfect Race
Splits Total Average Total
Running 1 05:40 00:00 05:08 +00:32 00:00 +00:00
Ski Erg 05:02 05:40 04:40 +00:22 05:08 +00:32
Running 2 05:52 10:42 05:38 +00:14 09:48 +00:54
Sled Push 02:54 16:34 03:25 -00:31 15:26 +01:08
Running 3 06:20 19:28 06:08 +00:12 18:51 +00:37
Sled Pull 05:49 25:48 05:53 -00:04 24:59 +00:49
Running 4 06:39 31:37 06:08 +00:31 30:52 +00:45
Burpees Broad Jump 06:25 38:16 06:41 -00:16 37:00 +01:16
Running 5 06:12 44:41 06:24 -00:12 43:41 +01:00
Rowing 05:15 50:53 05:09 +00:06 50:05 +00:48
Running 6 06:12 56:08 06:15 -00:03 55:14 +00:54
Farmers Carry 02:05 01:02:20 02:34 -00:29 01:01:29 +00:51
Running 7 06:12 01:04:25 06:13 -00:01 01:04:03 +00:22
Sandbag Lunges 06:11 01:10:37 06:18 -00:07 01:10:16 +00:21
Running 8 06:12 01:16:48 07:15 -01:03 01:16:34 +00:14
Wall Balls 06:43 01:23:00 08:14 -01:31 01:23:49 -00:49
Roxzone 11:10 01:40:44 08:41 +02:29 01:40:44
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Dennis Ambrahsat had a solid performance in the 2019 Hamburg Hyrox race. He finished with an overall rank of 285, placing him in the top 36% of all athletes. In his age group (35-39), he ranked 54th, which put him in the top 39% of competitors. His overall time was 01:40:44, with a total running time of 00:49:16. It is worth noting that his total running time was 02:26 slower than the average for his finish time.

Dennis had a best running lap of 00:05:40, which was slower than the average by 00:46. This suggests that his overall running performance could be improved.

Segments to Improve


1. Roxzone:
Dennis spent 00:11:10 in the Roxzone, which was 02:38 slower than the average. This indicates that he rested more or took longer transitions between exercises. To improve this segment, Dennis should focus on improving his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT) and practicing quick transitions during training sessions can help improve both fitness and transition speed.

2. Total running time:
Dennis' total running time of 00:49:16 was 02:26 slower than the average. This suggests that he may need to work on his running endurance and speed. To improve his running performance, Dennis should include interval training, tempo runs, and hill sprints in his training routine. Additionally, incorporating strength training exercises that target the lower body, such as squats and lunges, can help improve running performance.

3. Best Lap:
Dennis' best running lap was 00:05:40, which was slower than the average by 00:46. This indicates that he may have started the race too fast and fatigued towards the end. To improve pacing, Dennis should work on maintaining a steady pace throughout the race. Incorporating tempo runs and practicing race pace during training sessions can help improve pacing and prevent early fatigue.

4. Running 1, Running 4, and Running 2:
Dennis had slower split times in these running segments compared to the average. To improve his running performance in these segments, Dennis should focus on increasing his running endurance and speed. Interval training, hill sprints, and tempo runs can be effective training strategies. Incorporating strength training exercises that target the muscles used in running, such as calf raises and hip flexor exercises, can also help improve running performance.

5. Ski Erg:
Dennis' split time in the Ski Erg segment was 00:05:02, which was 00:17 slower than the average. To improve performance in this segment, Dennis should focus on improving his upper body strength and endurance. Incorporating exercises such as rowing, push-ups, and shoulder presses can help strengthen the muscles used in the Ski Erg segment.

Strategies


- Start with a steady pace: To avoid early fatigue, Dennis should start the race with a steady pace that he can maintain throughout the race. Avoiding going too fast in the beginning can prevent burnout later on.

- Practice transitions: Since Dennis spent more time in the Roxzone, he should focus on practicing quick and efficient transitions during training sessions. This can help save valuable time during the race.

- Incorporate interval training: Interval training can help improve both running endurance and speed. Dennis should include interval runs in his training routine to simulate race conditions and improve performance.

- Focus on strength training: To improve overall performance, Dennis should incorporate strength training exercises that target the muscles used in Hyrox events. This can help improve endurance and power during the various segments.

- Prioritize recovery: Adequate rest and recovery are essential for optimal performance. Dennis should ensure he is getting enough sleep, incorporating rest days into his training schedule, and practicing proper post-race recovery techniques.

By implementing these strategies and focusing on specific areas of improvement, Dennis can enhance his performance in future Hyrox races.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Thomas Glen 2022 London 01:40:20
Greene Jethro HKGHYROX 2024 Hong Kong 01:40:37
张 剑云 2024 Beijing 01:40:53
Flores Julio 2024 Ciudad de Mexico 01:40:23
Ashton David 2022 Birmingham 01:40:44
Zanarotto Dylan 2024 Milan 01:41:06
Hamilton Gary 2023 Dublin 01:40:27
Putz Sebastian 2024 Karlsruhe 01:41:10
Chan Aidan Che Lung 2024 Hong Kong 01:40:28
Bourget David 2024 Marseille 01:41:01

Measure Your Performance Against Top Athletes

Other Results from this athlete
2021 Hamburg 01:39:15

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