Flohr Danu Hyrox Result

Dive into this athlete’s performance at 2024 Rotterdam 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

NED NED Flag Men 25-29 #174016 01:34:59 189th in AG | Top 67.3% 834th | Top 60.4%
+04:50
51:39
Run Total
+00:37
06:27
Avg. Lap
+00:11
05:08
Best Lap
-05:43
34:28
Workout Total
-00:43
04:18
Avg. Workout
+00:53
08:56
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 Flohr Danu'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 Flohr Danu'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 Flohr Danu'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 Flohr Danu'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 06:05. Check the detail of the improvement plan below.

05:59 Potential Improvement 98.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:59 51:39 to 45:40 98.4%
Ski Erg 00:04 04:38 to 04:34 1.1%
Farmers Carry 00:02 02:21 to 02:19 0.5%
Sled Push 00:00 02:36 to 02:36 0.0%
Sled Pull 00:00 05:18 to 05:18 0.0%
Burpees Broad Jump 00:00 04:26 to 04:26 0.0%
Rowing 00:00 04:57 to 04:57 0.0%
Sandbag Lunges 00:00 04:43 to 04:43 0.0%
Wall Balls 00:00 05:29 to 05:29 0.0%

Splits Time

Flohr Danu Perfect Race
Splits Total Average Total
Running 1 05:59 00:00 04:59 +01:00 00:00 +00:00
Ski Erg 04:38 05:59 04:35 +00:03 04:59 +01:00
Running 2 05:08 10:37 05:23 -00:15 09:34 +01:03
Sled Push 02:36 15:45 03:12 -00:36 14:57 +00:48
Running 3 06:10 18:21 05:53 +00:17 18:09 +00:12
Sled Pull 05:18 24:31 05:30 -00:12 24:02 +00:29
Running 4 06:09 29:49 05:52 +00:17 29:32 +00:17
Burpees Broad Jump 04:26 35:58 06:11 -01:45 35:24 +00:34
Running 5 07:04 40:24 06:05 +00:59 41:35 -01:11
Rowing 04:57 47:28 05:02 -00:05 47:40 -00:12
Running 6 06:31 52:25 05:54 +00:37 52:42 -00:17
Farmers Carry 02:21 58:56 02:24 -00:03 58:36 +00:20
Running 7 06:41 01:01:17 05:53 +00:48 01:01:00 +00:17
Sandbag Lunges 04:43 01:07:58 05:49 -01:06 01:06:53 +01:05
Running 8 08:00 01:12:41 06:46 +01:14 01:12:42 -00:01
Wall Balls 05:29 01:20:41 07:28 -01:59 01:19:28 +01:13
Roxzone 08:56 01:34:59 08:03 +00:53 01:34:59
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Danu Flohr's participation in the 2024 Rotterdam Hyrox race places him at a commendable overall rank of 834 out of 1965 athletes, situating him in the top 42% overall and top 47% in his age group (25-29). This performance showcases a balanced athlete with a slight inclination towards strength-based exercises, indicated by faster-than-average times in strength-focused segments such as the Sled Push, Burpees Broad Jump, Sandbag Lunges, and Wall Balls. However, the total running time being 04:33 slower than average suggests that while Danu excels in strength, his running endurance and speed could be areas for improvement. His pacing across the runs seems to start off slow, as indicated by slower initial running splits, and does not significantly improve, resulting in an overall slower total running time. Danu's profile appears to be more strength-oriented with room to improve on his endurance and running efficiency.

Segments to Improve:

  • Total Running Time: Danu's running times were consistently slower than average, indicating a need for enhanced running endurance and speed. Training should focus on interval running to improve VO2 max and lactate threshold. Incorporating hill repeats and tempo runs can also enhance leg strength and running efficiency. On recovery days, long, slow distance runs will aid in building endurance. Running drills such as high knees, butt kicks, and strides should be part of the warm-up routine to improve running form.
  • Roxzone: The slower Roxzone time suggests longer transition times between exercises, likely due to either a strategic choice to rest or slower recovery from the preceding segment. To improve, Danu should work on overall fitness through circuit training that mimics the race's structure, focusing on quick transitions between exercises. Additionally, practicing specific transition drills and setting up a mock circuit that includes equipment setup similar to the race can decrease transition times.
  • Sled Pull: Despite being faster than average, there's room for improvement. Strength training focused on the posterior chain (glutes, hamstrings, and lower back) will enhance pulling power. Exercises such as deadlifts, kettlebell swings, and pull-throughs can be beneficial. Incorporating sled pulls into regular training with varying weights and distances will also improve technique and endurance for this specific challenge.

Race Strategies:

  • Start Strong but Steady: Danu should aim for a strong start to avoid being slowed down in crowded segments but must be cautious not to deplete his energy reserves early on. Strategic pacing based on his training, focusing on maintaining a steady effort level throughout the race, can help manage his energy better.
  • Transitions and Recovery: Improving transition times can significantly affect overall performance. Practicing quick recovery techniques such as deep breathing, dynamic stretching during the Roxzone, and staying mobile can help maintain a good pace throughout the race. Mental preparation for the transitions can also ensure that these moments are used efficiently.
  • Strength and Endurance Balance: Given Danu's strength predisposition, maintaining this advantage while bolstering his running endurance will create a more balanced athlete profile. A training regimen that does not neglect strength while emphasizing running improvement will be crucial. Including at least two focused running sessions per week alongside strength training can help achieve this balance.

In conclusion, Danu has demonstrated strong potential in strength-focused segments of the Hyrox race but needs to develop his running performance and transition efficiency to improve his overall rank. Tailored training that addresses these specific areas while maintaining his strength advantage will be key to his success in future races.

Similar Athletes
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Recinos Joey 2023 Dallas 01:34:41
Blonk Tim 2024 Rotterdam 01:34:50
Hogenhout Tim 2023 Maastricht European Championships 01:35:21
Baudic Edouard 2024 Marseille 01:35:19
Nahrendorf Holger 2022 Frankfurt 01:35:13
San Roman Mario 2022 Los Angeles 01:35:16

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