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.
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 Metzendorff Dirk'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 Metzendorff Dirk'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 Metzendorff Dirk'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 Metzendorff Dirk'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 04:22. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 02:29 | 08:29 to 06:00 | 56.9% |
| Rowing | 00:44 | 05:43 to 04:59 | 16.8% |
| Sandbag Lunges | 00:36 | 06:14 to 05:38 | 13.7% |
| Wall Balls | 00:20 | 07:32 to 07:12 | 7.6% |
| Ski Erg | 00:10 | 04:45 to 04:35 | 3.8% |
| Farmers Carry | 00:03 | 02:23 to 02:20 | 1.1% |
| Sled Push | 00:00 | 02:37 to 02:37 | 0.0% |
| Sled Pull | 00:00 | 05:10 to 05:10 | 0.0% |
| Run Total | 00:00 | 44:18 to 44:18 | 0.0% |
| Metzendorff Dirk | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:13 | 00:00 | 04:57 +00:16 | 00:00 +00:00 |
| Ski Erg | 04:45 | 05:13 | 04:35 +00:10 | 04:57 +00:16 |
| Running 2 | 04:51 | 09:58 | 05:23 -00:32 | 09:32 +00:26 |
| Sled Push | 02:37 | 14:49 | 03:13 -00:36 | 14:55 -00:06 |
| Running 3 | 05:06 | 17:26 | 05:51 -00:45 | 18:08 -00:42 |
| Sled Pull | 05:10 | 22:32 | 05:33 -00:23 | 23:59 -01:27 |
| Running 4 | 05:05 | 27:42 | 05:52 -00:47 | 29:32 -01:50 |
| Burpees Broad Jump | 08:29 | 32:47 | 06:16 +02:13 | 35:24 -02:37 |
| Running 5 | 05:27 | 41:16 | 06:06 -00:39 | 41:40 -00:24 |
| Rowing | 05:43 | 46:43 | 05:03 +00:40 | 47:46 -01:03 |
| Running 6 | 05:30 | 52:26 | 05:55 -00:25 | 52:49 -00:23 |
| Farmers Carry | 02:23 | 57:56 | 02:26 -00:03 | 58:44 -00:48 |
| Running 7 | 05:28 | 01:00:19 | 05:54 -00:26 | 01:01:10 -00:51 |
| Sandbag Lunges | 06:14 | 01:05:47 | 05:52 +00:22 | 01:07:04 -01:17 |
| Running 8 | 07:42 | 01:12:01 | 06:50 +00:52 | 01:12:56 -00:55 |
| Wall Balls | 07:32 | 01:19:43 | 07:35 -00:03 | 01:19:46 -00:03 |
| Roxzone | 08:23 | 01:35:30 | 08:09 +00:14 | 01:35:30 |
One notable highlight of Dirk's performance is his total running time of 44 minutes and 18 seconds, which is 57 seconds faster than the average for his finish time. This indicates that Dirk has strong running abilities and should continue to focus on developing his running skills.
To improve performance in the Burpees Broad Jump segment, Dirk should focus on increasing his speed and efficiency in performing burpees. He can incorporate high-intensity interval training (HIIT) workouts that include burpees to improve his overall fitness and speed in this exercise.
In the Rowing segment, Dirk should work on improving his rowing technique to increase his speed. He can focus on proper form and engage his core muscles to generate more power during each stroke. Incorporating rowing intervals into his training routine will also help improve his rowing performance.
For the Running 8 segment, Dirk should focus on improving his endurance and speed. Incorporating interval training and hill sprints into his running routine will help him build stamina and increase his speed. Additionally, Dirk can work on his pacing to ensure that he maintains consistent speed throughout the race.
In the Running 1 segment, Dirk should focus on improving his speed by incorporating speed drills, such as sprints and interval runs, into his training routine. Strengthening his leg muscles through exercises like lunges and squats will also help improve his running performance.
To improve performance in the Sandbag Lunges segment, Dirk should focus on strengthening his lower body muscles, particularly his quadriceps and glutes. Adding exercises like weighted lunges and squats to his training routine will help improve his strength and endurance in this segment.
For the Ski Erg segment, Dirk should focus on improving his technique to increase his speed. He can work on maintaining a consistent rhythm and using the proper muscle groups during each stroke. Incorporating interval training on the Ski Erg into his training routine will also help improve his performance.
To improve performance in the Roxzone segment, Dirk should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training and circuit training into his routine will help improve his overall fitness and increase his speed during transitions.
Dirk should also strategically plan his transitions between segments to minimize time lost. Practicing quick and efficient transitions during training will help improve his overall race time.
Additionally, Dirk should listen to his body and adjust his effort level accordingly. If he feels that he is pushing too hard and risking burnout, he should consider pacing himself and conserving energy for the later segments.
Overall, Dirk Metzendorff had a strong performance in the Hyrox race in Hamburg. By focusing on the identified areas of improvement and implementing the suggested training strategies and techniques, Dirk can further enhance his performance and continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Daboux Thibault | 2024 Paris | 01:35:03 | |
| Vaessen Robert | 2024 Maastricht | 01:35:57 | |
| Janowski Greg | 2023 Chicago | 01:35:19 | |
| Brignal George | 2024 Sports Direct HYROX London | 01:36:00 | |
| Sakal Lars | 2023 Karlsruhe | 01:35:56 | |
| Nguyen Alex | 2024 Anaheim | 01:35:01 | |
| Jonczyk Sebastian | 2022 Frankfurt | 01:35:49 | |
| Lo Ocean | 2024 Hong Kong | 01:35:36 | |
| Bornemann Matthias | 2024 Hamburg | 01:35:21 | |
| Giner Laurent | 2024 Marseille | 01:35:07 | |
| Other Results from this athlete | ||
|---|---|---|
| 2018 Hamburg | 01:36:11 | |
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