Heeke Fabian Hyrox Result

Dive into this athlete’s performance at 2021 Amsterdam 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.

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Performance Highlights

GER Flag Heeke Fabian Man Men 30-34 #103024 01:14:49 8th in AG | Top 17.4% 23rd | Top 12.0%
+01:19
39:04
Run Total
+00:10
04:53
Avg. Lap
+00:02
04:08
Best Lap
-01:43
29:51
Workout Total
-00:13
03:43
Avg. Workout
+00:29
05:59
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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 47.
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The chart has 1 Y axis displaying values. Data ranges from 1 to 33.
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Percentile based on all the athletes who competed in Hyrox Men

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

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The chart has 1 Y axis displaying values. Data ranges from 246 to 326.
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Based on 1000 athletes with similar finish time in Hyrox Men

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 114 to 324.
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Based on 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -54 to 33.
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Based on 1000 athletes with similar finish time in Hyrox Men

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4420 to 4690.
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Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 864.
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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 his 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 04:27. Check the detail of the improvement plan below.

02:50 Potential Improvement 63.7% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 1500 to 3600.
The chart has 1 Y axis displaying values. Data ranges from 2 to 2801.
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Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Run Total 02:50 (From 39:04 to 36:14) 63.7%
Wall Balls 00:32 (From 05:20 to 04:48) 12.0%
Sled Pull 00:23 (From 04:08 to 03:45) 8.6%
Farmers Carry 00:16 (From 01:57 to 01:41) 6.0%
Sandbag Lunges 00:15 (From 04:10 to 03:55) 5.6%
Rowing 00:06 (From 04:32 to 04:26) 2.2%
BBJ 00:05 (From 03:54 to 03:49) 1.9%
Ski Erg 00:00 (From 03:47 to 03:47) 0.0%
Sled Push 00:00 (From 02:03 to 02:03) 0.0%

Splits Time

Heeke Fabian Perfect Race
Splits Total Average Total
Running 1 04:08 00:00 04:08 +00:00 00:00 +00:00
Ski Erg 03:47 04:08 04:16 -00:29 04:08 +00:00
Running 2 04:31 07:55 04:26 +00:05 08:24 -00:29
Sled Push 02:03 12:26 02:33 -00:30 12:50 -00:24
Running 3 05:18 14:29 04:48 +00:30 15:23 -00:54
Sled Pull 04:08 19:47 04:12 -00:04 20:11 -00:24
Running 4 05:19 23:55 04:46 +00:33 24:23 -00:28
Burpees Broad Jump 03:54 29:14 04:22 -00:28 29:09 +00:05
Running 5 04:48 33:08 04:54 -00:06 33:31 -00:23
Rowing 04:32 37:56 04:33 -00:01 38:25 -00:29
Running 6 04:52 42:28 04:47 +00:05 42:58 -00:30
Farmers Carry 01:57 47:20 01:54 +00:03 47:45 -00:25
Running 7 04:47 49:17 04:47 +00:00 49:39 -00:22
Sandbag Lunges 04:10 54:04 04:20 -00:10 54:26 -00:22
Running 8 05:26 58:14 05:09 +00:17 58:46 -00:32
Wall Balls 05:20 01:03:40 05:24 -00:04 01:03:55 -00:15
Roxzone 05:59 01:14:49 05:30 +00:29 01:14:49
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Fabian Heeke had a strong performance in the 2021 Amsterdam HYROX race, finishing with an overall rank of 23 out of 272 athletes, placing him in the top 8% of competitors. In his age group (30-34), he ranked 8th out of 60 athletes, which is in the top 13%. His overall time was 01:14:49, and his total running time was 00:39:04, which was 01:57 slower than the average for his finish time.

Fabian's best running lap was 00:04:08, indicating that he was able to maintain a strong pace during a specific portion of the race.

Segments to Improve


Based on the splits analysis, the segments where Fabian lost the most time were the Run Total, Roxzone, Running 4, Running 3, and his Best Lap.

To improve his performance in the Run Total segment, Fabian should focus on improving his overall fitness and reducing his transition time. This can be achieved through a combination of strength and endurance training. Incorporating exercises such as interval training, hill sprints, and plyometric exercises will help improve his running speed and endurance. Additionally, practicing quick transitions between exercises during training sessions will help him become more efficient in the Roxzone.

In the Running 4 and Running 3 segments, Fabian was slower than average. To improve his running performance, he should focus on specific training techniques that target endurance, speed, and form. Interval training, tempo runs, and hill repeats can help improve his running speed and endurance. It may also be beneficial for him to work with a running coach or join a running group to receive guidance on form correction and pacing strategies.

For his Best Lap segment, where Fabian was slightly slower than average, he can work on increasing his running speed and efficiency. Incorporating speed workouts such as interval training, fartlek runs, and strides into his training routine will help improve his overall running performance.

Strategies


During the race, Fabian should implement the following strategies to improve his performance:

1. Pacing:
Fabian should focus on maintaining a consistent pace throughout the race, avoiding starting too fast and burning out later. Analyzing his splits can help him identify areas where he may have pushed too hard or slowed down too much.

2. Strength Training:
To improve his overall strength and endurance, Fabian should incorporate regular strength training sessions into his routine. Exercises such as squats, deadlifts, lunges, and kettlebell swings can help improve his performance in the strength-based segments of the race.

3. Transition Efficiency:
Fabian should practice quick and efficient transitions between exercises during his training sessions. This will help him save valuable time during the race and maintain a steady momentum.

4. Mental Preparation:
Mental toughness is crucial in endurance events like HYROX. Fabian should work on mental preparation techniques such as visualization, positive self-talk, and goal-setting to stay focused and motivated during the race.

By implementing these strategies and focusing on targeted training techniques, Fabian can continue to improve 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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 84.
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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 84.
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Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Paterson Kyle 2024 Manchester 01:14:38
Suatt Ollie 2024 Frankfurt 01:14:57
Pardiño pardiño Iván 2024 Bilbao 01:14:39
Pett Ryan 2024 Dallas 01:14:51
Mooney Kieran 2023 Glasgow 01:14:39
Mörth Sascha 2022 Essen 01:14:56
Petrovic Alexander 2023 Karlsruhe 01:14:23
Guerra castro Gabriel 2024 Bilbao 01:14:20
Hulme Jack 2024 Glasgow 01:14:37
Catellani Mirco 2023 Frankfurt 01:15:04
Other Results from this athlete
2022 Bremen Heeke Fabian 01:16:16
2023 Hannover Heeke Fabian 01:24:31
2023 München Heeke Fabian 01:23:54
2024 Hamburg Heeke Fabian 01:23:02
2024 Hamburg Heeke Fabian, Hofmeister Kathrin 01:06:02
2023 World Championships Manchester Heeke Fabian, Hofmeister Kathrin 01:06:21
2023 Köln Heeke Fabian, Krajewski Niklas 01:02:42
2022 Essen Heeke Fabian, Hofmeister Kathrin 01:10:29

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