Bender Jochen Hyrox Result

Dive into this athlete’s performance at 2022 Frankfurt 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 475 similar athletes.

Performance Highlights

GER GER Flag Men 30-34 #162014 01:27:55 16th in AG | Top 84.2% 47th | Top 77.0%
+00:10
41:33
Run Total
+00:02
05:12
Avg. Lap
+00:04
04:23
Best Lap
-01:50
38:08
Workout Total
-00:13
04:46
Avg. Workout
+01:41
08:17
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 475 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 475 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Bender Jochen'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 Bender Jochen'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 475 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 Bender Jochen'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 Bender Jochen'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 03:11. Check the detail of the improvement plan below.

00:54 Potential Improvement 28.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Run Total 00:54 41:33 to 40:39 28.3%
Sled Pull 00:43 07:16 to 06:33 22.5%
Sled Push 00:42 04:32 to 03:50 22.0%
Farmers Carry 00:31 02:53 to 02:22 16.2%
Sandbag Lunges 00:15 05:31 to 05:16 7.9%
Ski Erg 00:06 04:22 to 04:16 3.1%
Burpees Broad Jump 00:00 04:14 to 04:14 0.0%
Rowing 00:00 04:35 to 04:35 0.0%
Wall Balls 00:00 04:45 to 04:45 0.0%

Splits Time

Bender Jochen Perfect Race
Splits Total Average Total
Running 1 04:23 00:00 04:19 +00:04 00:00 +00:00
Ski Erg 04:22 04:23 04:16 +00:06 04:19 +00:04
Running 2 04:26 08:45 04:42 -00:16 08:35 +00:10
Sled Push 04:32 13:11 04:00 +00:32 13:17 -00:06
Running 3 04:56 17:43 05:14 -00:18 17:17 +00:26
Sled Pull 07:16 22:39 07:00 +00:16 22:31 +00:08
Running 4 05:15 29:55 05:14 +00:01 29:31 +00:24
Burpees Broad Jump 04:14 35:10 04:50 -00:36 34:45 +00:25
Running 5 05:31 39:24 05:21 +00:10 39:35 -00:11
Rowing 04:35 44:55 04:39 -00:04 44:56 -00:01
Running 6 05:37 49:30 05:16 +00:21 49:35 -00:05
Farmers Carry 02:53 55:07 02:28 +00:25 54:51 +00:16
Running 7 05:30 58:00 05:21 +00:09 57:19 +00:41
Sandbag Lunges 05:31 01:03:30 05:30 +00:01 01:02:40 +00:50
Running 8 05:58 01:09:01 05:54 +00:04 01:08:10 +00:51
Wall Balls 04:45 01:14:59 07:15 -02:30 01:14:04 +00:55
Roxzone 08:17 01:27:55 06:36 +01:41 01:27:55
Based on 475 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Jochen Bender performed well in the 2022 Frankfurt Hyrox race, finishing with an overall rank of 47 out of 86 athletes, placing him in the top 54% of competitors. In his age group (30-34), he ranked 16 out of 26 athletes, placing him in the top 61%. His overall time was 01:27:55, with a total running time of 00:41:33, which was 22 seconds faster than the average.

Jochen showed strength in his running performance, with a total running time of 00:41:33, which was 22 seconds faster than the average. His best running lap was 00:04:23, indicating a good level of endurance and speed.

Segments to Improve


1. Sled Pull:
Jochen's time of 00:07:16 was 01:47 slower than the average. To improve this segment, Jochen should focus on building strength in his upper body and core. Exercises such as bent-over rows, pull-ups, and planks can help improve his pulling power and stability. Additionally, practicing proper technique and efficient body positioning during the sled pull can also aid in reducing time.

2. Roxzone:
Jochen's time of 00:08:17 was 01:19 slower than the average. The roxzone is the time spent between exercise zones, and a slower time suggests that Jochen rested more or took longer to transition. To improve this segment, Jochen should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) and circuit training into his workouts can help improve his overall fitness and reduce rest time between zones.

3. Sled Push:
Jochen's time of 00:04:32 was 01:13 slower than the average. To improve this segment, Jochen should focus on building lower body strength and explosive power. Exercises such as squats, lunges, and box jumps can help improve his pushing power. Additionally, practicing proper technique and body positioning during the sled push can aid in reducing time.

4. Farmers Carry:
Jochen's time of 00:02:53 was 00:35 slower than the average. To improve this segment, Jochen should focus on building grip strength and overall endurance. Exercises such as farmer's carries, deadlifts, and grip strength exercises (e.g., hanging from a pull-up bar) can help improve his grip strength. Additionally, practicing efficient movement patterns and maintaining a steady pace during the farmers carry can aid in reducing time.

5. Sandbag Lunges:
Jochen's time of 00:05:31 was 00:18 slower than the average. To improve this segment, Jochen should focus on building lower body strength and stability. Exercises such as lunges, squats, and Bulgarian split squats can help improve his leg strength and stability. Additionally, practicing proper technique and maintaining a consistent pace during the sandbag lunges can aid in reducing time.

Strategies


- Pacing: Jochen should focus on maintaining a steady pace throughout the race to ensure consistent performance across all segments. Going out too fast in the beginning can lead to fatigue later on, while starting too slowly may result in wasted energy. Finding a comfortable pacing strategy and sticking to it can help optimize performance.

- Transitions: Jochen should aim to minimize transition time between segments to maximize overall efficiency. Practicing smooth transitions during training can help reduce time spent in the roxzone and maintain momentum throughout the race.

- Strength Training: Jochen should prioritize strength training exercises that target the specific muscle groups used in the weaker segments identified (sled pull, sled push, farmers carry, sandbag lunges). Incorporating these exercises into his training routine at least twice a week can help improve his performance in these areas.

- Endurance Training: Jochen should also focus on improving his cardiovascular endurance to maintain a strong overall performance. Incorporating longer distance runs and interval training into his training routine can help improve his overall running performance and endurance.

- Technique Practice: Jochen should regularly practice the specific movements and techniques required for each segment. This includes practicing proper body positioning, efficient movement patterns, and maintaining good form throughout each exercise.

By implementing these strategies and incorporating targeted exercises into his training routine, Jochen can enhance his performance in the identified areas and improve his overall race results.

Similar Athletes
Rindone David 2024 Rimini 01:27:35
Laurens Wouter 2022 Amsterdam 01:28:19
Schöneboom Helge 2020 Hannover 01:27:58
Burns Regan 2023 Anaheim 01:27:46
Ross Austin 2024 Brisbane 01:27:58
Rath Erich 2024 World Championships Nice 01:28:12
Owen Daniel 2024 World Championships Nice 01:27:35
Döhn André 2019 Essen 01:27:46
Binns Louis 2024 Madrid 01:27:51
Osuna Alex 2019 Miami 01:28:13

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