Woelki Dustin Hyrox Result

Dive into this athlete’s performance at 2024 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 1000 similar athletes.

Performance Highlights

GER GER Flag Men 30-34 #115004 01:34:28 277th in AG | Top 81.2% 1094th | Top 74.1%
+00:23
46:57
Run Total
+00:04
05:52
Avg. Lap
+00:09
05:03
Best Lap
-01:28
38:31
Workout Total
-00:11
04:48
Avg. Workout
+01:06
09:04
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 Woelki Dustin'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 Woelki Dustin'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 Woelki Dustin'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 Woelki Dustin'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 02:51. Check the detail of the improvement plan below.

01:30 Potential Improvement 52.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:30 46:57 to 45:27 52.6%
Sled Pull 00:54 06:13 to 05:19 31.6%
Ski Erg 00:12 04:46 to 04:34 7.0%
Burpees Broad Jump 00:07 06:01 to 05:54 4.1%
Sandbag Lunges 00:06 05:39 to 05:33 3.5%
Farmers Carry 00:02 02:21 to 02:19 1.2%
Sled Push 00:00 03:07 to 03:07 0.0%
Rowing 00:00 04:49 to 04:49 0.0%
Wall Balls 00:00 05:35 to 05:35 0.0%

Splits Time

Woelki Dustin Perfect Race
Splits Total Average Total
Running 1 04:21 00:00 04:56 -00:35 00:00 +00:00
Ski Erg 04:46 04:21 04:34 +00:12 04:56 -00:35
Running 2 05:03 09:07 05:21 -00:18 09:30 -00:23
Sled Push 03:07 14:10 03:11 -00:04 14:51 -00:41
Running 3 05:35 17:17 05:52 -00:17 18:02 -00:45
Sled Pull 06:13 22:52 05:30 +00:43 23:54 -01:02
Running 4 06:02 29:05 05:51 +00:11 29:24 -00:19
Burpees Broad Jump 06:01 35:07 06:09 -00:08 35:15 -00:08
Running 5 06:11 41:08 06:04 +00:07 41:24 -00:16
Rowing 04:49 47:19 05:00 -00:11 47:28 -00:09
Running 6 06:09 52:08 05:53 +00:16 52:28 -00:20
Farmers Carry 02:21 58:17 02:24 -00:03 58:21 -00:04
Running 7 06:20 01:00:38 05:52 +00:28 01:00:45 -00:07
Sandbag Lunges 05:39 01:06:58 05:44 -00:05 01:06:37 +00:21
Running 8 07:19 01:12:37 06:42 +00:37 01:12:21 +00:16
Wall Balls 05:35 01:19:56 07:27 -01:52 01:19:03 +00:53
Roxzone 09:04 01:34:28 07:58 +01:06 01:34:28
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Dustin, you put in a solid effort at the 2024 Frankfurt Hyrox event, finishing with an overall time of 01:34:28, placing you in the top 74% of 1,477 competitors. Not too shabby! You showed your strength with a fast start, clocking in your first run segment a solid 35 seconds faster than average. However, that pace might have been a bit ambitious for the long haul, as it ultimately set the tone for a total running time that was 23 seconds slower than average. Your profile leans more towards a runner, but there’s a clear opportunity to enhance your strength and endurance to become a true hybrid athlete. Remember, the race doesn't start until you cross the finish line—so keep that pace in check! 💪

Segments to Improve:
  • Sled Pull - 00:06:13 (43 seconds slower than average)
  • This segment was a clear bottleneck for you. Strengthening your back, legs, and grip will help improve your performance here. Focus on:

    • Deadlifts: Incorporate heavy deadlifts into your routine, aiming for 3 sets of 5 reps. This will build overall strength.
    • Weighted Sled Drags: Use a sled to mimic race conditions. Start with 4 sets of 40 meters, increasing weight gradually.
    • Pull-ups: These enhance grip strength and back power. Aim for 3 sets of max reps.
  • Roxzone - 00:09:04 (1:06 slower than average)
  • Transition times are crucial in Hyrox, and yours could use some work. To improve this segment and your overall fitness, consider:

    • High-Intensity Interval Training (HIIT): Incorporate circuit-style workouts that mix running with bodyweight exercises to improve your cardiovascular fitness and transition speed.
    • Practice Transitions: During your training sessions, simulate race conditions. Time your transitions between exercises; aim for efficiency.
    • Running with Load: Practice running short distances while carrying weights to simulate transitions. This builds endurance and prepares you for the fatigue of the race.
  • Total Running Time - 00:46:57 (23 seconds slower than average)
  • Your running segments showed that pacing was a challenge. To improve your running, focus on:

    • Tempo Runs: Incorporate one tempo run per week where you run at a challenging but sustainable pace for 20-30 minutes.
    • Long Runs: Add longer runs to your routine to build endurance. Aim for at least one 10-15 km run weekly.
    • Run Form Drills: Work on your running mechanics with drills like high knees, butt kicks, and strides to improve efficiency.
Race Strategies:
  • Start Controlled: Your first run segment was lightning fast, but it set you up for a slower pace later. Aim to start at a pace you can maintain throughout the race.
  • Use the Wall Balls Wisely: Your wall balls were impressive, but consider pacing them to avoid burnout. Break them into sets if needed.
  • Focus on Breathing: During transitions and tough segments, keep your breathing steady. This helps maintain energy levels and reduces fatigue.
  • Visualize Success: Before the race, spend time visualizing yourself executing each segment. This mental rehearsal can boost your confidence and performance.
Conclusion:

Dustin, you have a solid foundation to build on, and with focused training, you can make significant improvements. Remember, "The only way to grow is to step out of your comfort zone." Don't shy away from putting in the work—it's where the magic happens! 💥

As you continue your training, keep in mind that every rep, every set, and every transition counts. "You are your only limit." So lace up those shoes, hit the gym, and let's turn those weaknesses into strengths. You've got this! 🏆

Stay hungry, stay humble, and keep crushing it! - The Rox-Coach

Similar Athletes
Brown Glen 2023 Amsterdam 01:34:29
Petersen Christian 2024 Hamburg 01:34:21
Clarke Jack 2022 London 01:34:41
Van Rooijen Jasper 2024 Rotterdam 01:34:21
Van Kalck Nicolas 2023 Frankfurt 01:34:56
Ko Wilson 2024 Hong Kong 01:34:12
Abbott Joe 2024 London 01:34:47
Schädler Michael 2018 Stuttgart 01:34:41
Carter Sam 2024 London 01:34:28
Müller Christian 2019 Nürnberg 01:34:24

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