Tönjes Niko 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 30-34 #162020 01:29:21 44th in AG | Top 40.0% 159th | Top 34.3%
-00:29
43:40
Run Total
-00:02
05:28
Avg. Lap
+00:28
05:11
Best Lap
-02:59
34:56
Workout Total
-00:22
04:22
Avg. Workout
+03:29
10:49
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 Tönjes Niko'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 Tönjes Niko'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 Tönjes Niko'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 Tönjes Niko'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 00:49. Check the detail of the improvement plan below.

00:29 Potential Improvement 59.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 00:29 43:40 to 43:11 59.2%
Wall Balls 00:11 06:39 to 06:28 22.4%
Ski Erg 00:09 04:36 to 04:27 18.4%
Sled Push 00:00 02:21 to 02:21 0.0%
Sled Pull 00:00 04:41 to 04:41 0.0%
Burpees Broad Jump 00:00 05:05 to 05:05 0.0%
Rowing 00:00 04:49 to 04:49 0.0%
Farmers Carry 00:00 01:59 to 01:59 0.0%
Sandbag Lunges 00:00 04:46 to 04:46 0.0%

Splits Time

Tönjes Niko Perfect Race
Splits Total Average Total
Running 1 05:21 00:00 04:47 +00:34 00:00 +00:00
Ski Erg 04:36 05:21 04:30 +00:06 04:47 +00:34
Running 2 05:21 09:57 05:06 +00:15 09:17 +00:40
Sled Push 02:21 15:18 03:02 -00:41 14:23 +00:55
Running 3 05:35 17:39 05:34 +00:01 17:25 +00:14
Sled Pull 04:41 23:14 05:12 -00:31 22:59 +00:15
Running 4 05:39 27:55 05:33 +00:06 28:11 -00:16
Burpees Broad Jump 05:05 33:34 05:42 -00:37 33:44 -00:10
Running 5 05:49 38:39 05:44 +00:05 39:26 -00:47
Rowing 04:49 44:28 04:53 -00:04 45:10 -00:42
Running 6 05:36 49:17 05:34 +00:02 50:03 -00:46
Farmers Carry 01:59 54:53 02:17 -00:18 55:37 -00:44
Running 7 05:11 56:52 05:33 -00:22 57:54 -01:02
Sandbag Lunges 04:46 01:02:03 05:25 -00:39 01:03:27 -01:24
Running 8 05:12 01:06:49 06:15 -01:03 01:08:52 -02:03
Wall Balls 06:39 01:12:01 06:54 -00:15 01:15:07 -03:06
Roxzone 10:49 01:29:21 07:20 +03:29 01:29:21
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Niko Tönjes had a solid performance in the 2019 Hamburg HYROX race, finishing in the top 20% of all athletes and the top 23% in his age group. His overall time of 01:29:21 is respectable, but there are areas where he can make improvements to enhance his performance in future races.

Niko's total running time of 00:43:40 is 01:19 slower than the average for his finish time. This indicates that he may need to focus on improving his overall fitness and transition time. Additionally, his best running lap of 00:05:11 shows that he has the potential to excel in running, but there is room for improvement.

Segments to Improve


1. Roxzone:
Niko's roxzone time of 00:10:49 is 03:40 slower than the average. This suggests that he may have rested more or taken more time during transitions. To improve this segment, Niko should focus on improving his overall fitness and his transition time. Incorporating high-intensity interval training (HIIT) and practicing smooth and efficient transitions can help him reduce the time spent in the roxzone.

2. Running 1:
Niko's running 1 split time of 00:05:21 is 00:44 slower than the average. To improve this segment, he should work on his running endurance and speed. Interval training, such as alternating between sprints and recovery jogs, can help improve his running performance. Additionally, incorporating strength exercises that target the muscles used in running, such as lunges and squats, can help improve his running efficiency.

3. Running 2:
Niko's running 2 split time of 00:05:21 is 00:17 slower than the average. Similar to running 1, he should focus on improving his running endurance and speed. Interval training and incorporating strength exercises will help him improve his performance in this segment as well.

4. Best Lap:
Niko's best lap time of 00:05:11 shows that he has the potential to perform well in running. To further enhance his performance in running, he should continue to focus on improving his endurance and speed through interval training and strength exercises.

Strategies


- Pacing: Niko should focus on maintaining a consistent pace throughout the race. It is important to avoid starting too fast and burning out early on. By pacing himself properly, he can ensure that he has enough energy to finish strong.

- Transitions: Niko should practice smooth and efficient transitions between exercises. This can be done by rehearsing the transitions during training sessions and focusing on minimizing any unnecessary movements or delays.

- Mental Preparation: Niko should work on mental strategies to stay motivated and focused during the race. Visualization techniques, positive self-talk, and setting small goals throughout the race can help him stay mentally sharp and push through challenging moments.

- Strength Training: To improve overall performance, Niko should incorporate regular strength training sessions into his training routine. This will help improve his muscular endurance and power, which are essential for the various strength exercises in the HYROX race.

- Running Training: Niko should focus on improving his running endurance and speed through interval training and incorporating strength exercises that target the muscles used in running.

- Recovery: Adequate recovery is crucial for optimal performance. Niko should prioritize rest days and include activities such as stretching, foam rolling, and proper nutrition to support his recovery process.

By implementing these strategies and focusing on the identified areas of improvement, Niko can enhance his performance in future HYROX races.

Similar Athletes
Andrews David 2023 London 01:29:01
Truchan Michael 2024 Anaheim 01:29:49
Park Soonchan 2024 Incheon 01:29:26
Rososinski Jakub 2024 Gdansk 01:29:00
Rousing Anders 2024 Malaga 01:29:07
Basson Cobus 2024 Dublin 01:29:42
Negri Michele 2024 Rimini 01:29:00
Lewandowski Marcin 2023 Warschau 01:28:56
Brown Peter 2024 Dublin 01:29:20
Bevan James 2023 Malaga 01:29:17

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