Dive into this athlete’s performance at 2024 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.
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 Wachendorf Frederic'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 Wachendorf Frederic'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 Wachendorf Frederic'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 Wachendorf Frederic'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
02:28.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Frederic Wachendorf has demonstrated a solid performance in the 2024 Hamburg HYROX race, particularly in his running segments. As a top 47% finisher overall and ranking in the top 42% in his age group, Frederic has shown commendable endurance and strength. Frederic's total running time was 01:42 faster than the average for his finish time, indicating a strong runner profile. He has consistently outperformed the average times in the first four running segments, suggesting that he started the race with an energetic pace. However, his slower roxzone timing indicates a need for quicker transitions and overall fitness improvement.
Segments to Improve:
Roxzone: Frederic's roxzone timing was 01:11 slower than the average, indicating a need to reduce rest periods and improve transition times. Incorporating high-intensity interval training (HIIT) into his routine could help boost his cardio fitness, and practicing seamless transitions between exercises could help shave off valuable seconds.
Burpees Broad Jump: This segment was 00:27 slower than average. To improve, Frederic can include plyometric exercises in his training routine, such as box jumps and power skips, to increase explosive strength. Additionally, he should also focus on technique correction for burpees, aiming for a swift, fluid movement.
Sled Pull and Sled Push: Frederic's times were slightly slower than the average in these segments. Incorporating more strength training, specifically targeting his lower body and core, could help improve these times. Exercises such as deadlifts, squats, and farmer walks can enhance functional strength for these tasks.
Rowing: Frederic was 00:12 slower than average in the rowing segment. Improved technique, focusing on a strong leg drive and smooth recovery, could enhance his performance. Interval rowing workouts could also increase his overall speed and stamina.
Race Strategies:
For future races, Frederic should consider the following strategies:
Start Strong, but Save Energy: While Frederic's initial running segments were impressive, he should ensure he's not depleting his energy reserves too early in the race. Maintaining a steady, sustainable pace throughout can lead to a stronger finish.
Focus on Transitions: As indicated by the roxzone time, quicker transitions between exercises can significantly improve Frederic's overall time. Practicing transitions during training can help make them more efficient on race day.
Strength Training: While Frederic has a strong runner's profile, increased focus on strength training, specifically targeted towards the race tasks, can help balance his performance and improve his overall time.
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