Season 22/23 2023 Hamburg (666) HYROX (556) Men (366) Dose Finn

Dose Finn Hyrox Result

Dive into this athlete’s performance at 2023 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

GER GER Flag Men U24 #125028 01:35:58 17th in AG | Top 63.0% 240th | Top 65.6%
-04:30
42:30
Run Total
-00:33
05:19
Avg. Lap
-00:35
04:20
Best Lap
+02:49
43:41
Workout Total
+00:21
05:27
Avg. Workout
+01:43
09:52
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 Dose Finn'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 Dose Finn'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 Dose Finn'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 Dose Finn'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 05:26. Check the detail of the improvement plan below.

02:03 Potential Improvement 37.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:03 09:19 to 07:16 37.7%
Sandbag Lunges 01:08 06:48 to 05:40 20.9%
Sled Pull 01:01 06:27 to 05:26 18.7%
Rowing 00:49 05:48 to 04:59 15.0%
Farmers Carry 00:25 02:47 to 02:22 7.7%
Ski Erg 00:00 04:28 to 04:28 0.0%
Sled Push 00:00 02:53 to 02:53 0.0%
Burpees Broad Jump 00:00 05:11 to 05:11 0.0%
Run Total 00:00 42:30 to 42:30 0.0%

Splits Time

Dose Finn Perfect Race
Splits Total Average Total
Running 1 04:20 00:00 04:58 -00:38 00:00 +00:00
Ski Erg 04:28 04:20 04:36 -00:08 04:58 -00:38
Running 2 05:00 08:48 05:24 -00:24 09:34 -00:46
Sled Push 02:53 13:48 03:14 -00:21 14:58 -01:10
Running 3 05:21 16:41 05:53 -00:32 18:12 -01:31
Sled Pull 06:27 22:02 05:37 +00:50 24:05 -02:03
Running 4 05:41 28:29 05:54 -00:13 29:42 -01:13
Burpees Broad Jump 05:11 34:10 06:20 -01:09 35:36 -01:26
Running 5 05:51 39:21 06:08 -00:17 41:56 -02:35
Rowing 05:48 45:12 05:03 +00:45 48:04 -02:52
Running 6 05:23 51:00 05:56 -00:33 53:07 -02:07
Farmers Carry 02:47 56:23 02:26 +00:21 59:03 -02:40
Running 7 05:13 59:10 05:55 -00:42 01:01:29 -02:19
Sandbag Lunges 06:48 01:04:23 05:55 +00:53 01:07:24 -03:01
Running 8 05:46 01:11:11 06:49 -01:03 01:13:19 -02:08
Wall Balls 09:19 01:16:57 07:41 +01:38 01:20:08 -03:11
Roxzone 09:52 01:35:58 08:09 +01:43 01:35:58
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Finn Dose had a solid performance in the 2023 Hamburg Hyrox race. He finished with an overall rank of 240, which places him in the top 43% of all athletes. In his age group (U24), he ranked 17th, placing him in the top 34% of competitors. Finn completed the race in 1 hour, 35 minutes, and 58 seconds.

In terms of running, Finn performed exceptionally well, completing the total running time in 42 minutes and 30 seconds. This was 3 minutes and 6 seconds faster than the average time. His best running lap was completed in just 4 minutes and 20 seconds, which was 23 seconds faster than the average time. This indicates that Finn has a strong running profile and should continue to focus on improving his running performance.

Segments to Improve


1. Roxzone:
Finn spent 9 minutes and 52 seconds in the Roxzone, which was 1 minute and 37 seconds slower than the average time. This indicates that he may have taken longer breaks or transitions during this segment. To improve this, Finn should focus on improving his overall fitness and transition time. Incorporating interval training and practicing quick transitions between exercises will help him improve his speed in the Roxzone.

2. Wall Balls:
Finn completed the Wall Balls segment in 9 minutes and 19 seconds, which was 1 minute and 36 seconds slower than the average time. To improve in this area, Finn should focus on building strength and endurance in his lower body and core muscles. Exercises such as squats, lunges, and wall sits will help him develop the necessary strength for better performance in Wall Balls. Additionally, practicing proper form and technique, such as using the legs and hips to generate power, will also contribute to improved performance.

3. Sandbag Lunges:
Finn completed the Sandbag Lunges segment in 6 minutes and 48 seconds, which was 54 seconds slower than the average time. To improve in this area, Finn should focus on building strength and stability in his legs and core muscles. Exercises such as walking lunges, Bulgarian split squats, and single-leg deadlifts will help him develop the necessary strength and balance for better performance in Sandbag Lunges. Additionally, practicing proper form and technique, such as maintaining an upright posture and engaging the glutes, will also contribute to improved performance.

4. Rowing:
Finn completed the Rowing segment in 5 minutes and 48 seconds, which was 49 seconds slower than the average time. To improve in this area, Finn should focus on improving his rowing technique and increasing his cardiovascular endurance. Incorporating rowing intervals into his training routine will help him develop the necessary stamina and efficiency for better performance in Rowing. Additionally, practicing proper technique, such as engaging the legs and core while maintaining a smooth and controlled stroke, will also contribute to improved performance.

5. Sled Pull:
Finn completed the Sled Pull segment in 6 minutes and 27 seconds, which was 29 seconds slower than the average time. To improve in this area, Finn should focus on building upper body strength and improving his pulling power. Exercises such as pull-ups, rows, and lat pulldowns will help him develop the necessary strength for better performance in Sled Pull. Additionally, practicing proper form and technique, such as using the back and arms to initiate the pull, will also contribute to improved performance.

6. Farmers Carry:
Finn completed the Farmers Carry segment in 2 minutes and 47 seconds, which was 18 seconds slower than the average time. To improve in this area, Finn should focus on building grip strength and endurance. Incorporating exercises such as farmers walks, dead hangs, and forearm curls will help him develop the necessary strength for better performance in Farmers Carry. Additionally, practicing proper form and technique, such as maintaining a tight grip and an upright posture, will also contribute to improved performance.

Strategies


1. Pacing:
Finn's pacing throughout the race seemed well-balanced, as he consistently performed faster than the average in most segments. However, he should be mindful of not pushing too hard in the early stages of the race, as this could lead to fatigue later on. It is important for him to maintain a steady pace throughout the race and strategically use his energy reserves for optimal performance.

2. Transitions:
To improve his overall race time, Finn should focus on minimizing his transition times between segments. Practicing quick and efficient transitions during training will help him save valuable time during the race. Incorporating exercises that simulate the transitions, such as circuit training or interval training with short rest periods, will help him improve his speed and efficiency in transitioning between exercises.

3. Strength and Endurance Training:
Since Finn has a strong running profile, he should continue to prioritize his running training. However, to further enhance his performance, he should also incorporate strength and endurance training into his routine. This will help him build the necessary strength and stamina to excel in the strength-based segments of the race. Incorporating exercises such as weightlifting, plyometrics, and high-intensity interval training will help Finn develop the necessary strength and endurance for better overall performance.

Overall, Finn Dose had a commendable performance in the 2023 Hamburg Hyrox race. By focusing on improving his transitions, addressing the areas of weakness identified in the analysis, and implementing the suggested training strategies and techniques, Finn can continue to enhance his performance and achieve even better results in future races.

Similar Athletes
Ames Joe 2023 Birmingham 01:35:38
Mitchell Chad 2024 Manchester 01:35:39
Batty Sid 2024 Birmingham 01:36:15
Gerrand Fletcher 2024 Perth 01:36:22
Gant James 2022 Birmingham 01:36:03
Clarke Callum 2023 Stockholm 01:36:21
Richardson Daniel 2024 Manchester 01:36:26
Diaz Manuel 2024 Mexico City 01:35:57
Mclean Michael 2024 Paris 01:35:58
Scheepbouwer Glenn 2024 Rotterdam 01:36:14

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