Dive into this athlete’s performance at 2019 Nürnberg 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 Behnke Dirk'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 Behnke Dirk'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 Behnke Dirk'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 Behnke Dirk'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 03:45. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 02:34 | 10:10 to 07:36 | 68.4% |
| Burpees Broad Jump | 01:03 | 07:23 to 06:20 | 28.0% |
| Ski Erg | 00:05 | 04:44 to 04:39 | 2.2% |
| Sandbag Lunges | 00:03 | 05:57 to 05:54 | 1.3% |
| Sled Push | 00:00 | 02:09 to 02:09 | 0.0% |
| Sled Pull | 00:00 | 05:18 to 05:18 | 0.0% |
| Rowing | 00:00 | 04:57 to 04:57 | 0.0% |
| Farmers Carry | 00:00 | 02:08 to 02:08 | 0.0% |
| Run Total | 00:00 | 45:20 to 45:20 | 0.0% |
| Behnke Dirk | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:36 | 00:00 | 05:03 -00:27 | 00:00 +00:00 |
| Ski Erg | 04:44 | 04:36 | 04:38 +00:06 | 05:03 -00:27 |
| Running 2 | 05:14 | 09:20 | 05:30 -00:16 | 09:41 -00:21 |
| Sled Push | 02:09 | 14:34 | 03:19 -01:10 | 15:11 -00:37 |
| Running 3 | 05:26 | 16:43 | 06:03 -00:37 | 18:30 -01:47 |
| Sled Pull | 05:18 | 22:09 | 05:47 -00:29 | 24:33 -02:24 |
| Running 4 | 05:38 | 27:27 | 06:02 -00:24 | 30:20 -02:53 |
| Burpees Broad Jump | 07:23 | 33:05 | 06:35 +00:48 | 36:22 -03:17 |
| Running 5 | 05:39 | 40:28 | 06:17 -00:38 | 42:57 -02:29 |
| Rowing | 04:57 | 46:07 | 05:06 -00:09 | 49:14 -03:07 |
| Running 6 | 05:50 | 51:04 | 06:07 -00:17 | 54:20 -03:16 |
| Farmers Carry | 02:08 | 56:54 | 02:30 -00:22 | 01:00:27 -03:33 |
| Running 7 | 05:39 | 59:02 | 06:05 -00:26 | 01:02:57 -03:55 |
| Sandbag Lunges | 05:57 | 01:04:41 | 06:09 -00:12 | 01:09:02 -04:21 |
| Running 8 | 07:22 | 01:10:38 | 07:04 +00:18 | 01:15:11 -04:33 |
| Wall Balls | 10:10 | 01:18:00 | 07:53 +02:17 | 01:22:15 -04:15 |
| Roxzone | 10:35 | 01:38:37 | 08:29 +02:06 | 01:38:37 |
Dirk's total running time of 00:45:20 was 00:41 faster than the average, indicating his strength in running. His best running lap was 00:04:36, which was 00:12 faster than the average. This suggests that Dirk has a strong running profile and should continue to focus on improving his running performance.
- Medicine ball tosses: Dirk can practice tossing a medicine ball against a wall, focusing on explosive power and accuracy.
- Overhead presses: This exercise will help strengthen Dirk's shoulders and arms, improving his ability to perform the wall balls.
- Burpees: Incorporating burpees into his training routine will help Dirk build endurance and improve his overall fitness.
2. Roxzone: Dirk's time in the roxzone, 00:10:35, was 02:07 slower than the average. To improve this segment, Dirk should work on improving his overall fitness and reducing transition times. Training strategies for this improvement include:
- Interval training: Incorporating high-intensity interval training (HIIT) into his workouts will help improve Dirk's cardiovascular endurance and overall fitness level.
- Transitions practice: Dirk should focus on minimizing the time spent between exercise zones during his training sessions. Practicing smooth and efficient transitions will help improve his overall time in the roxzone.
3. Burpees Broad Jump: Dirk's time of 00:07:23 for the Burpees Broad Jump segment was 01:07 slower than the average. To improve in this area, Dirk should focus on both strength and technique. Specific exercises and techniques to enhance performance in this segment include:
- Plyometric training: Incorporating plyometric exercises, such as box jumps and squat jumps, into Dirk's training routine will help improve his explosive power and jumping ability.
- Burpee technique: Dirk should focus on maintaining proper form during burpees, ensuring that he is efficiently transitioning between each movement and minimizing wasted energy.
4. Running 8: Dirk's time of 00:07:22 for Running 8 was 00:14 slower than the average. To improve his running performance in this segment, Dirk should focus on building endurance and improving his running technique. Specific training strategies for improvement include:
- Long-distance running: Incorporating longer distance runs into Dirk's training routine will help improve his endurance and stamina, allowing him to maintain a faster pace throughout the race.
- Interval training: Including interval training sessions, such as speed intervals or hill sprints, will help improve Dirk's speed and overall running performance.
By implementing these strategies and focusing on the identified areas for improvement, Dirk can continue to enhance his race performance and achieve his fitness goals.
| Similar Athletes | |||
|---|---|---|---|
| Khanna Dhruv | 2024 Birmingham | 01:38:38 | |
| Hackl Stefan | 2024 Vienna - European Championship | 01:38:43 | |
| Coleman Bradley | 2023 Melbourne | 01:38:20 | |
| Rodriguez Jacobo | 2024 Ciudad de Mexico | 01:38:18 | |
| Oliveira Diogo | 2024 Madrid | 01:38:47 | |
| Brehm Christian | 2019 Frankfurt | 01:38:45 | |
| Kelly Damian | 2023 Dublin | 01:38:35 | |
| Perry Alex | 2024 Marseille | 01:39:07 | |
| Jataputra Artie | 2024 Chicago Navy Pier | 01:38:51 | |
| Volkhardt Philipp | 2023 München | 01:38:42 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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