Season 19/20 2020 Hannover (670) HYROX PRO (173) Men (131) Wenke Heiko

Wenke Heiko Hyrox Result

Dive into this athlete’s performance at 2020 Hannover 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 23 similar athletes.

Performance Highlights

GER GER Flag Men 50-54 #154029 02:09:19 5th in AG | Top 100.0% 130th | Top 99.2%
+03:03
58:00
Run Total
+00:28
07:15
Avg. Lap
-00:06
04:58
Best Lap
+02:10
01:05:20
Workout Total
+00:17
08:10
Avg. Workout
-05:52
06:01
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 23 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 23 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Wenke 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 Wenke Heiko'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 23 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 Wenke 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.

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 Wenke 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 24:02. Check the detail of the improvement plan below.

08:06 Potential Improvement 33.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Sled Pull 08:06 18:39 to 10:33 33.7%
Run Total 06:55 58:00 to 51:05 28.8%
Sled Push 06:14 12:10 to 05:56 25.9%
Wall Balls 02:37 13:33 to 10:56 10.9%
Ski Erg 00:10 04:51 to 04:41 0.7%
Burpees Broad Jump 00:00 03:42 to 03:42 0.0%
Rowing 00:00 05:00 to 05:00 0.0%
Farmers Carry 00:00 02:09 to 02:09 0.0%
Sandbag Lunges 00:00 05:16 to 05:16 0.0%

Splits Time

Wenke Heiko Perfect Race
Splits Total Average Total
Running 1 04:58 00:00 05:28 -00:30 00:00 +00:00
Ski Erg 04:51 04:58 04:47 +00:04 05:28 -00:30
Running 2 07:09 09:49 05:56 +01:13 10:15 -00:26
Sled Push 12:10 16:58 06:53 +05:17 16:11 +00:47
Running 3 08:06 29:08 06:57 +01:09 23:04 +06:04
Sled Pull 18:39 37:14 12:37 +06:02 30:01 +07:13
Running 4 08:13 55:53 06:53 +01:20 42:38 +13:15
Burpees Broad Jump 03:42 01:04:06 08:33 -04:51 49:31 +14:35
Running 5 08:09 01:07:48 06:57 +01:12 58:04 +09:44
Rowing 05:00 01:15:57 05:26 -00:26 01:05:01 +10:56
Running 6 07:59 01:20:57 06:44 +01:15 01:10:27 +10:30
Farmers Carry 02:09 01:28:56 03:22 -01:13 01:17:11 +11:45
Running 7 05:44 01:31:05 06:52 -01:08 01:20:33 +10:32
Sandbag Lunges 05:16 01:36:49 08:41 -03:25 01:27:25 +09:24
Running 8 07:45 01:42:05 08:29 -00:44 01:36:06 +05:59
Wall Balls 13:33 01:49:50 12:51 +00:42 01:44:35 +05:15
Roxzone 06:01 02:09:19 11:53 -05:52 02:09:19
Based on 23 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Heiko Wenke had a solid performance in the 2020 Hannover HYROX race, finishing with an overall rank of 130 out of 173 athletes, placing him in the top 75% of all participants. In his age group (50-54), he achieved a rank of 5 out of 6 athletes, putting him in the top 83%.

Wenke's overall time of 02:09:19 was respectable, and his total running time of 00:58:00 was particularly impressive, being 01:37 faster than the average time. This suggests that he has a strong running profile and should continue to prioritize his running training.

Segments to Improve


1. Sled Pull:
Wenke's time of 00:18:39 was 10:33 slower than the average time for this segment. To improve his performance in the Sled Pull, he should focus on building strength and endurance in his upper body and core. Exercises such as pull-ups, rows, and planks will help improve his pulling power and stability. Additionally, incorporating specific sled pull training into his workouts will help him develop better technique and efficiency in this movement.

2. Sled Push:
Wenke's time of 00:12:10 was 07:22 slower than the average time for this segment. To improve his performance in the Sled Push, he should work on developing explosive power in his lower body. Exercises such as squats, lunges, and box jumps will help him build strength and speed. He should also focus on improving his technique, pushing with his legs and keeping a low center of gravity.

3. Wall Balls:
Wenke's time of 00:13:33 was 02:05 slower than the average time for this segment. To improve his performance in Wall Balls, he should focus on building leg and shoulder strength. Exercises such as squats, lunges, overhead presses, and wall sits will help him develop the necessary strength and endurance. Additionally, practicing the wall ball movement with proper technique and form will help him become more efficient and accurate in this exercise.

4. Running 2, 3, 4, and 6:
Wenke's times for these running segments were all slower than the average. To improve his running performance, he should focus on building his cardiovascular endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine will help him improve his overall running ability. Additionally, working on his running form and technique, such as maintaining a proper stride and efficient arm swing, will help him become a more efficient runner.

Strategies


- Pacing: Wenke should focus on maintaining a consistent pace throughout the race. It is important for him to avoid starting too fast and burning out early. By pacing himself appropriately, he can ensure he has enough energy to perform well in all segments.

- Transitions: Wenke should work on minimizing transition times between segments. This can be achieved through efficient movement and preparation. Practicing quick and smooth transitions during training sessions will help him save valuable time during the race.

- Strategy for Strength Segments: Given Wenke's strength in running, he should aim to maximize his performance in the strength segments. He should focus on maintaining proper form and technique while exerting maximum effort. By strategically planning his approach to these segments, he can optimize his performance and minimize time lost.

- Mental Preparation: Wenke should focus on mental toughness and resilience during the race. The HYROX race can be physically and mentally challenging, so developing a positive mindset and staying mentally focused throughout the race will be crucial for a successful performance.

In summary, Heiko Wenke had a strong performance in the 2020 Hannover HYROX race, particularly excelling in running segments. To improve his performance, he should focus on specific areas such as the Sled Pull, Sled Push, Wall Balls, and running segments 2, 3, 4, and 6. By implementing the suggested training strategies, techniques, and race strategies, Wenke can enhance his overall performance and achieve better results in future 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 Pro Men
Similar Athletes
Bale Jamie 2024 Birmingham 02:08:55
Wenke Heiko 2020 Hannover 02:09:19
Hörster Robert 2022 Berlin 02:09:25
Mana Mohammed 2024 Anaheim 02:09:39
Mohammed Musni Ahmad Syaadiq 2024 Singapore National Stadium 02:09:35
Torres Marin William Alexander 2019 Hamburg 02:09:02
Wiemann Raphael 2022 Bremen 02:09:29
Ceccarini Mirco 2024 Milan 02:09:48
Wallage Daniel 2024 Birmingham 02:09:22
Old Brand David 2020 Hannover 02:08:55

Measure Your Performance Against Top Athletes

Other Results from this athlete
2019 Leipzig 01:26:22

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