Dive into this athlete’s performance at 2018 Essen 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.
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.
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.
This section showcases the entire Flacke David'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 Flacke David's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Flacke David'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.
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 Flacke David'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 33:21. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 33:08 | 40:06 to 06:58 | 99.4% |
| Farmers Carry | 00:13 | 02:30 to 02:17 | 0.6% |
| Ski Erg | 00:00 | 03:52 to 03:52 | 0.0% |
| Sled Push | 00:00 | 01:33 to 01:33 | 0.0% |
| Sled Pull | 00:00 | 04:07 to 04:07 | 0.0% |
| Burpees Broad Jump | 00:00 | 02:55 to 02:55 | 0.0% |
| Rowing | 00:00 | 04:24 to 04:24 | 0.0% |
| Sandbag Lunges | 00:00 | 03:15 to 03:15 | 0.0% |
| Run Total | 00:00 | 23:37 to 23:37 | 0.0% |
| Flacke David | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:54 | 00:00 | 04:51 -00:57 | 00:00 +00:00 |
| Ski Erg | 03:52 | 03:54 | 04:33 -00:41 | 04:51 -00:57 |
| Running 2 | 02:28 | 07:46 | 05:19 -02:51 | 09:24 -01:38 |
| Sled Push | 01:33 | 10:14 | 03:09 -01:36 | 14:43 -04:29 |
| Running 3 | 02:46 | 11:47 | 05:47 -03:01 | 17:52 -06:05 |
| Sled Pull | 04:07 | 14:33 | 05:26 -01:19 | 23:39 -09:06 |
| Running 4 | 02:44 | 18:40 | 05:48 -03:04 | 29:05 -10:25 |
| Burpees Broad Jump | 02:55 | 21:24 | 06:02 -03:07 | 34:53 -13:29 |
| Running 5 | 02:52 | 24:19 | 06:00 -03:08 | 40:55 -16:36 |
| Rowing | 04:24 | 27:11 | 04:58 -00:34 | 46:55 -19:44 |
| Running 6 | 02:55 | 31:35 | 05:50 -02:55 | 51:53 -20:18 |
| Farmers Carry | 02:30 | 34:30 | 02:21 +00:09 | 57:43 -23:13 |
| Running 7 | 03:01 | 37:00 | 05:48 -02:47 | 01:00:04 -23:04 |
| Sandbag Lunges | 03:15 | 40:01 | 05:39 -02:24 | 01:05:52 -25:51 |
| Running 8 | 02:59 | 43:16 | 06:36 -03:37 | 01:11:31 -28:15 |
| Wall Balls | 40:06 | 46:15 | 07:21 +32:45 | 01:18:07 -31:52 |
| Roxzone | 06:58 | 01:33:19 | 07:51 -00:53 | 01:33:19 |
Incorporating interval training into his running routine will help David improve his speed and endurance. This can be done by alternating between periods of high-intensity running and recovery periods. Hill sprints and interval runs are effective exercises for building speed and endurance.
Strength training should also be a focus for David, as it will help improve his performance in the strength-based exercises. Incorporating exercises such as deadlifts, kettlebell swings, and pull-ups into his training routine will help build overall strength and muscular endurance.
To improve performance in the Wall Balls exercise specifically, David should focus on improving his squat form and technique. This can be done through exercises such as goblet squats, wall sits, and squat jumps. Additionally, practicing the Wall Balls exercise with a lighter ball and gradually increasing the weight will help improve strength and proficiency.
Incorporating functional training exercises such as burpees, box jumps, and rope climbs will help improve overall athleticism and performance in various segments of the race.
Overall, David Flacke had a strong performance in the Hyrox race in Essen. By focusing on improving his strength and endurance, maintaining a steady pace, and improving his form and technique in specific exercises, he can further enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Arranz Héctor | 2024 Madrid | 01:33:07 | |
| Schultz Mark | 2023 Chicago | 01:33:08 | |
| Veldwachter Ilitso | 2023 Rotterdam | 01:33:14 | |
| Renkers Lars | 2024 Rotterdam | 01:33:49 | |
| Curti Francesco | 2024 Turin | 01:33:18 | |
| Hamilton Mark | 2024 Sports Direct HYROX London | 01:33:47 | |
| Campbell Greg | 2022 London | 01:33:30 | |
| Down Rob | 2024 Manchester | 01:33:35 | |
| Maas Paul | 2021 Amsterdam | 01:32:49 | |
| Milnes Gordon | 2024 Paris | 01:33:39 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Köln | 01:16:10 | |
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