Pankow Hägg Bennet Hyrox Result

Dive into this athlete’s performance at 2022 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.

Performance Highlights

SWE SWE Flag Men 35-39 #124011 01:35:20 57th in AG | Top 58.8% 350th | Top 66.8%
-12:18
34:32
Run Total
-01:31
04:19
Avg. Lap
-01:08
03:50
Best Lap
+11:27
51:54
Workout Total
+01:26
06:29
Avg. Workout
+00:52
08:59
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.
Percentile based on all the athletes who competed in Hyrox 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 1000 athletes with similar finish time in Hyrox 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 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Pankow Hägg Bennet'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 Pankow Hägg Bennet'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 1000 athletes with similar finish time in Hyrox 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 Pankow Hägg Bennet'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 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 Pankow Hägg Bennet'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 13:15. Check the detail of the improvement plan below.

08:41 Potential Improvement 65.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 08:41 14:41 to 06:00 65.5%
Wall Balls 01:59 09:11 to 07:12 15.0%
Sandbag Lunges 01:10 06:48 to 05:38 8.8%
Farmers Carry 00:44 03:04 to 02:20 5.5%
Sled Pull 00:28 05:51 to 05:23 3.5%
Sled Push 00:13 03:22 to 03:09 1.6%
Ski Erg 00:00 04:12 to 04:12 0.0%
Rowing 00:00 04:45 to 04:45 0.0%
Run Total 00:00 34:32 to 34:32 0.0%

Splits Time

Pankow Hägg Bennet Perfect Race
Splits Total Average Total
Running 1 03:50 00:00 04:57 -01:07 00:00 +00:00
Ski Erg 04:12 03:50 04:35 -00:23 04:57 -01:07
Running 2 04:01 08:02 05:23 -01:22 09:32 -01:30
Sled Push 03:22 12:03 03:12 +00:10 14:55 -02:52
Running 3 04:25 15:25 05:51 -01:26 18:07 -02:42
Sled Pull 05:51 19:50 05:33 +00:18 23:58 -04:08
Running 4 04:12 25:41 05:52 -01:40 29:31 -03:50
Burpees Broad Jump 14:41 29:53 06:15 +08:26 35:23 -05:30
Running 5 04:27 44:34 06:06 -01:39 41:38 +02:56
Rowing 04:45 49:01 05:03 -00:18 47:44 +01:17
Running 6 04:22 53:46 05:54 -01:32 52:47 +00:59
Farmers Carry 03:04 58:08 02:25 +00:39 58:41 -00:33
Running 7 04:05 01:01:12 05:53 -01:48 01:01:06 +00:06
Sandbag Lunges 06:48 01:05:17 05:51 +00:57 01:06:59 -01:42
Running 8 05:13 01:12:05 06:50 -01:37 01:12:50 -00:45
Wall Balls 09:11 01:17:18 07:33 +01:38 01:19:40 -02:22
Roxzone 08:59 01:35:20 08:07 +00:52 01:35:20
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Bennet Pankow Hägg performed well in the 2022 Hamburg Hyrox race, finishing in the top 46% of all athletes and the top 44% in his age group. His overall time of 01:35:20 was commendable. He showcased his strength in the running segments, with a total running time of 00:34:32, which was 10 minutes and 40 seconds faster than the average. This suggests that he has a strong running profile and should continue to focus on improving his overall fitness and transition time.

Segments to Improve


1. Burpees Broad Jump:
Bennet's time of 00:14:41 in this segment was 8 minutes and 50 seconds slower than the average. To improve his performance in this segment, he should focus on developing explosive power and agility. Incorporating exercises such as box jumps, plyometric push-ups, and burpees with a vertical jump can help improve his power output and speed in completing the burpees. Additionally, practicing proper form and technique for the broad jump will help optimize his efficiency.

2. Wall Balls:
Bennet's time of 00:09:11 in this segment was 1 minute and 36 seconds slower than the average. To enhance his performance in wall balls, he should work on improving his lower body and core strength. Exercises such as squats, lunges, and deadlifts will help develop the necessary leg and hip power for better wall ball performance. Additionally, practicing proper form, including a full squat depth and a smooth transition from the squat to the throw, will improve his efficiency.

3. Sandbag Lunges:
Bennet's time of 00:06:48 in this segment was 1 minute slower than the average. To improve his performance in sandbag lunges, he should focus on increasing his lower body and core strength, as well as improving his stability and balance. Exercises such as walking lunges, Bulgarian split squats, and single-leg deadlifts will help strengthen the muscles involved in the lunges. Incorporating balance exercises, such as single-leg standing exercises or using a stability ball, will also help improve stability during the lunges.

4. Roxzone:
Bennet's time of 00:08:59 in the roxzone was 44 seconds slower than the average. To improve in this segment, he should aim to improve his overall fitness and transition time. Incorporating interval training and circuit training into his training routine will help improve his cardiovascular endurance and overall fitness level. Additionally, practicing efficient and quick transitions between exercises will help minimize the time spent in the roxzone.

5. Farmers Carry:
Bennet's time of 00:03:04 in this segment was 35 seconds slower than the average. To improve his performance in farmers carry, he should focus on improving his grip strength and overall upper body strength. Exercises such as dead hangs, pull-ups, and farmer walks with heavier weights will help develop his grip strength. Additionally, incorporating exercises that target the muscles of the upper back and shoulders, such as rows and overhead presses, will improve his overall upper body strength.

Strategies


1. Pacing:
Bennet should focus on maintaining a consistent pace throughout the race to avoid burning out too early. It is important for him to be mindful of his energy expenditure and avoid starting too fast, as this can lead to fatigue later in the race. Implementing a strategic pacing plan, where he gradually increases his effort as the race progresses, will help optimize his performance.

2. Transitions:
Bennet should aim to minimize the time spent in the roxzone and during transitions between exercises. This can be achieved through practicing quick and efficient transitions during training sessions. Setting up a mock race scenario during training, where he practices moving from one exercise to another with minimal rest, will help improve his transition speed.

3. Mental Preparation:
Bennet should focus on mental preparation and visualization techniques to enhance his performance in the race. Visualizing himself successfully completing each segment and maintaining a positive mindset throughout the race will help boost his confidence and motivation.

In conclusion, Bennet Pankow Hägg performed well in the 2022 Hamburg Hyrox race, particularly in the running segments. To further improve his performance, he should focus on developing explosive power and agility for burpees broad jump, improving lower body and core strength for wall balls and sandbag lunges, working on overall fitness and transition time for the roxzone, and enhancing grip strength and upper body strength for farmers carry. Implementing strategic pacing, efficient transitions, and mental preparation techniques will also contribute to his overall performance improvement.

Similar Athletes
Marini Manuel 2024 Rimini 01:35:47
Weber Mike 2018 Essen 01:35:34
Schuster Daniel 2024 Frankfurt 01:35:11
Drost Timo 2024 Rotterdam 01:35:40
Semeniuk Konrad 2024 Gdansk 01:35:03
White Rob 2024 Madrid 01:35:40
Lusbrink Patrick 2024 Köln 01:35:43
Van Den Berg Maarten 2024 Amsterdam 01:35:44
Kooi Piter 2024 Maastricht 01:34:54
Paschero Guido 2024 Milan 01:35:47

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