Lanson Dennis Hyrox Result

Dive into this athlete’s performance at 2023 Köln 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 808 similar athletes.

Performance Highlights

NED Flag Lanson Dennis Men 35-39 #124030 01:49:08 84th in AG | Top 91.3% 403rd | Top 90.4%
+10:53
01:03:56
Run Total
+01:23
07:59
Avg. Lap
+00:39
06:02
Best Lap
-10:25
35:59
Workout Total
-01:19
04:29
Avg. Workout
-00:32
09:17
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 Men

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

Based on 808 athletes with similar finish time in Hyrox Men

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

Based on 808 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 808 athletes with similar finish time in Hyrox Men

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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 his 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 12:46. Check the detail of the improvement plan below.

12:46 Potential Improvement 100.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Run Total 12:46 (From 01:03:56 to 51:10) 100.0%
Ski Erg 00:00 (From 04:16 to 04:16) 0.0%
Sled Push 00:00 (From 03:16 to 03:16) 0.0%
Sled Pull 00:00 (From 04:31 to 04:31) 0.0%
BBJ 00:00 (From 07:05 to 07:05) 0.0%
Rowing 00:00 (From 04:40 to 04:40) 0.0%
Farmers Carry 00:00 (From 01:52 to 01:52) 0.0%
Sandbag Lunges 00:00 (From 04:40 to 04:40) 0.0%
Wall Balls 00:00 (From 05:39 to 05:39) 0.0%

Splits Time

Lanson Dennis Perfect Race
Splits Total Average Total
Running 1 06:02 00:00 05:21 +00:41 00:00 +00:00
Ski Erg 04:16 06:02 04:47 -00:31 05:21 +00:41
Running 2 09:37 10:18 05:59 +03:38 10:08 +00:10
Sled Push 03:16 19:55 03:43 -00:27 16:07 +03:48
Running 3 10:21 23:11 06:35 +03:46 19:50 +03:21
Sled Pull 04:31 33:32 06:29 -01:58 26:25 +07:07
Running 4 06:54 38:03 06:35 +00:19 32:54 +05:09
Burpees Broad Jump 07:05 44:57 07:27 -00:22 39:29 +05:28
Running 5 07:47 52:02 06:54 +00:53 46:56 +05:06
Rowing 04:40 59:49 05:20 -00:40 53:50 +05:59
Running 6 06:57 01:04:29 06:42 +00:15 59:10 +05:19
Farmers Carry 01:52 01:11:26 02:41 -00:49 01:05:52 +05:34
Running 7 07:37 01:13:18 06:42 +00:55 01:08:33 +04:45
Sandbag Lunges 04:40 01:20:55 06:59 -02:19 01:15:15 +05:40
Running 8 08:44 01:25:35 08:07 +00:37 01:22:14 +03:21
Wall Balls 05:39 01:34:19 08:58 -03:19 01:30:21 +03:58
Roxzone 09:17 01:49:08 09:49 -00:32 01:49:08
Based on 808 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Dennis Lanson performed well in the 2023 Köln Hyrox race, finishing in the top 63% of 631 athletes overall and in the top 65% of 128 athletes in his age group (35-39). His overall time was 01:49:08, with a total running time of 01:03:56, which was 13 minutes and 43 seconds slower than the average for his finish time.

It is worth noting that his best running lap was 00:06:02, indicating that he had the potential for faster running times. However, his splits analysis shows that he struggled in several running segments, particularly Running 2, Running 3, Running 7, Running 1, Best Lap, Running 5, Running 8, Running 4, and Running 6. These segments accounted for the most time lost during the race.

Segments to Improve


1. Running 2, Running 3, Running 7, Running 1, Best Lap, Running 5, Running 8, Running 4, and Running 6:
These running segments were consistently slower than average, indicating a need for improvement in overall running performance. To address this, Dennis should focus on specific training strategies to enhance his running speed and endurance.

Training Strategies:
- Interval Training: Incorporate interval training sessions into the training routine to improve speed and endurance. This can include high-intensity intervals followed by short recovery periods.
- Hill Training: Include hill sprints and hill repeats to build leg strength and improve running technique on inclines.
- Tempo Runs: Implement regular tempo runs at a pace slightly faster than race pace to improve overall running speed and endurance.
- Strength Training: Incorporate strength training exercises such as squats, lunges, and deadlifts to build lower body strength and power, which will enhance running performance.
- Plyometric Exercises: Include plyometric exercises like box jumps, lateral jumps, and skipping to improve explosive power and agility, which are crucial for running performance.
- Proper Running Technique: Evaluate and correct running form to ensure optimal efficiency and reduce the risk of injury. This may involve working with a running coach or analyzing video footage of running form.

Strategies


- Pacing: Dennis should focus on maintaining a consistent and sustainable pace throughout the race. It is important to avoid starting too fast and burning out early, as this can lead to slower times in later segments.
- Efficient Transitions: Work on improving transition times between exercise zones (roxzone). This can be achieved through specific training drills that focus on improving overall fitness and transitioning quickly between exercises.
- Mental Preparation: Develop strategies to stay focused and motivated during the race, especially during challenging segments. Visualization techniques and positive self-talk can help maintain mental resilience throughout the race.

By implementing these training strategies, Dennis can improve his overall running performance and reduce the time lost in the identified segments. It is important to tailor the training program to his specific needs, considering his age group, nationality, and overall rank in the race. Regular assessment of progress and adjustment of training strategies will be crucial for continued improvement.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Lariccia Ivan 2023 Barcelona 01:48:41
Yonto Kevin 2024 Anaheim 01:49:13
Davis Neil 2024 London 01:48:44
Ignes Alejandro 2023 Malmö 01:49:15
Hojnacki Carl 2024 Dallas 01:49:02
Del Popolo Marco 2024 Stuttgart 01:48:49
Chan Zell 2023 Hong Kong 01:48:52
Simplis Karim 2023 Miami 01:48:40
Ilic Milan 2024 Rotterdam 01:48:44
Dula Maurice 2023 New York 01:49:03

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Amsterdam Lanson Dennis, Verweij Jeffrey 01:21:05

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