Dive into this athlete’s performance at 2022 Bremen 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 Heeke Fabian'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 Heeke Fabian'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 Heeke Fabian'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 Heeke Fabian'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 05:07. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:46 | 39:48 to 37:02 | 54.1% |
| Sled Push | 00:40 | 02:54 to 02:14 | 13.0% |
| Sandbag Lunges | 00:35 | 04:37 to 04:02 | 11.4% |
| Burpees Broad Jump | 00:25 | 04:23 to 03:58 | 8.1% |
| Rowing | 00:21 | 04:49 to 04:28 | 6.8% |
| Farmers Carry | 00:20 | 02:04 to 01:44 | 6.5% |
| Ski Erg | 00:00 | 03:54 to 03:54 | 0.0% |
| Sled Pull | 00:00 | 03:49 to 03:49 | 0.0% |
| Wall Balls | 00:00 | 04:53 to 04:53 | 0.0% |
| Heeke Fabian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:55 | 00:00 | 04:14 -00:19 | 00:00 +00:00 |
| Ski Erg | 03:54 | 03:55 | 04:17 -00:23 | 04:14 -00:19 |
| Running 2 | 04:31 | 07:49 | 04:31 +00:00 | 08:31 -00:42 |
| Sled Push | 02:54 | 12:20 | 02:36 +00:18 | 13:02 -00:42 |
| Running 3 | 05:14 | 15:14 | 04:53 +00:21 | 15:38 -00:24 |
| Sled Pull | 03:49 | 20:28 | 04:20 -00:31 | 20:31 -00:03 |
| Running 4 | 05:12 | 24:17 | 04:51 +00:21 | 24:51 -00:34 |
| Burpees Broad Jump | 04:23 | 29:29 | 04:29 -00:06 | 29:42 -00:13 |
| Running 5 | 05:25 | 33:52 | 04:58 +00:27 | 34:11 -00:19 |
| Rowing | 04:49 | 39:17 | 04:35 +00:14 | 39:09 +00:08 |
| Running 6 | 05:14 | 44:06 | 04:52 +00:22 | 43:44 +00:22 |
| Farmers Carry | 02:04 | 49:20 | 01:57 +00:07 | 48:36 +00:44 |
| Running 7 | 05:07 | 51:24 | 04:50 +00:17 | 50:33 +00:51 |
| Sandbag Lunges | 04:37 | 56:31 | 04:26 +00:11 | 55:23 +01:08 |
| Running 8 | 05:14 | 01:01:08 | 05:14 +00:00 | 59:49 +01:19 |
| Wall Balls | 04:53 | 01:06:22 | 05:34 -00:41 | 01:05:03 +01:19 |
| Roxzone | 05:10 | 01:16:16 | 05:39 -00:29 | 01:16:16 |
Fabian Heeke had a strong performance in the 2022 Bremen Hyrox race, finishing with an overall rank of 47 out of 333 athletes, placing him in the top 14% overall. In his age group (30-34), he ranked 14th out of 76 athletes, which is in the top 18%. His overall time was 01:16:16, with a total running time of 00:39:48, which was 02:18 slower than the average.
Fabian's best running lap was 00:03:55, which was 00:09 faster than the average.
Based on the splits analysis, the segments where Fabian lost the most time were the Run Total, Running 5, Running 6, Running 4, Running 3, Rowing, Running 7, Sandbag Lunges, and Burpees Broad Jump. These segments should be the focus of his improvement efforts.
To improve the Run Total segment, Fabian should work on improving his overall fitness and decreasing his transition time. This can be achieved through high-intensity interval training (HIIT), speed drills, and plyometric exercises. Incorporating exercises such as sprints, shuttle runs, and agility ladder drills will help improve his running speed and efficiency. Additionally, practicing quick and efficient transitions between exercises during training sessions will help decrease his overall time in the roxzone.
For the Running 5, Running 6, Running 4, and Running 3 segments, Fabian should focus on improving his endurance and pacing. Incorporating long-distance runs, tempo runs, and interval training into his training routine will help him build the necessary cardiovascular endurance to maintain a consistent pace throughout these segments. He should also pay attention to his pacing during these runs, ensuring that he doesn't start too fast and burn out later. Practicing negative splits (running the second half of a segment faster than the first) in training will help him develop better pacing strategies.
In the Rowing segment, Fabian should work on improving his rowing technique and power output. He can achieve this by incorporating rowing drills and interval training into his workouts. Focusing on proper form, including a strong leg drive and a powerful pull, will help him generate more power and efficiency on the rowing machine. Additionally, practicing rowing intervals, such as 500m sprints with short rest periods, will help improve his overall rowing performance.
For the Running 7 segment, Fabian should continue to work on his endurance and pacing strategies. Incorporating hill repeats and stair climbing into his training routine will help him build the necessary strength and endurance for this segment. Additionally, practicing running at a slightly faster pace during training sessions will help him improve his overall speed and performance in this segment.
To improve the Sandbag Lunges segment, Fabian should focus on improving his leg strength and stability. Incorporating exercises such as squats, lunges, and step-ups into his training routine will help build the necessary leg strength for this segment. Additionally, practicing lunges with a weighted sandbag or kettlebell will help simulate the demands of the race and improve his overall performance.
For the Burpees Broad Jump segment, Fabian should work on improving his explosive power and technique. Incorporating exercises such as burpees, plyometric jumps, and broad jumps into his training routine will help improve his explosive power and agility. He should also focus on maintaining proper form during the burpees, ensuring that he fully extends during the jump and lands softly to minimize impact and energy loss.
During the race, Fabian should focus on maintaining a consistent pace and avoiding starting too fast. Proper pacing is crucial to ensure he has enough energy to perform well in the later segments. He should also pay attention to his transitions between exercises, aiming to minimize time spent in the roxzone.
Fabian should develop a race strategy that includes planning for each segment, including the pace he intends to maintain and any specific strategies for challenging exercises. He should also practice visualization techniques to mentally prepare for the race, visualizing himself performing well on each segment and overcoming any obstacles.
Additionally, Fabian should ensure he is properly fueled and hydrated before and during the race. Adequate nutrition and hydration will contribute to his overall performance and help maintain his energy levels throughout the race.
By implementing these strategies and focusing on improving the identified areas of weakness, Fabian can enhance his performance in future Hyrox races and continue to excel in his age group.
| Similar Athletes | |||
|---|---|---|---|
| Trivett Glen | 2024 Birmingham | 01:15:48 | |
| Chan Cheuk Man | 2023 Hong Kong | 01:16:19 | |
| Jopillo Angelo | 2023 Anaheim | 01:16:41 | |
| Day Karl | 2023 Glasgow | 01:16:24 | |
| Wulfert Luca | 2022 Essen | 01:16:27 | |
| Conroy Victor | 2023 Melbourne | 01:16:38 | |
| Baum Jonas | 2020 Karlsruhe | 01:15:46 | |
| Bakker Tom | 2024 London | 01:16:46 | |
| Millar Paul | 2024 Glasgow | 01:15:49 | |
| Schipporeit Timm | 2023 Madrid | 01:16:08 | |
| Other Results from this athlete | ||
|---|---|---|
| 2021 Amsterdam | 01:14:49 | |
| 2023 Hannover | 01:24:31 | |
| 2023 München | 01:23:54 | |
| 2024 Hamburg | 01:23:02 | |
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