Dive into this athlete’s performance at 2023 München 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 stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 06:29. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:03 (From 44:31 to 41:28) | 47.0% |
| Sled Pull | 01:47 (From 06:24 to 04:37) | 27.5% |
| BBJ | 01:01 (From 05:59 to 04:58) | 15.7% |
| Ski Erg | 00:17 (From 04:39 to 04:22) | 4.4% |
| Sandbag Lunges | 00:13 (From 05:01 to 04:48) | 3.3% |
| Rowing | 00:07 (From 04:50 to 04:43) | 1.8% |
| Farmers Carry | 00:01 (From 02:03 to 02:02) | 0.3% |
| Sled Push | 00:00 (From 01:45 to 01:45) | 0.0% |
| Wall Balls | 00:00 (From 04:31 to 04:31) | 0.0% |
| Heydecke Ben | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:21 | 00:00 | 04:36 -00:15 | 00:00 +00:00 |
| Ski Erg | 04:39 | 04:21 | 04:26 +00:13 | 04:36 -00:15 |
| Running 2 | 04:40 | 09:00 | 04:56 -00:16 | 09:02 -00:02 |
| Sled Push | 01:45 | 13:40 | 02:51 -01:06 | 13:58 -00:18 |
| Running 3 | 06:05 | 15:25 | 05:22 +00:43 | 16:49 -01:24 |
| Sled Pull | 06:24 | 21:30 | 04:53 +01:31 | 22:11 -00:41 |
| Running 4 | 06:09 | 27:54 | 05:20 +00:49 | 27:04 +00:50 |
| Burpees Broad Jump | 05:59 | 34:03 | 05:17 +00:42 | 32:24 +01:39 |
| Running 5 | 05:56 | 40:02 | 05:30 +00:26 | 37:41 +02:21 |
| Rowing | 04:50 | 45:58 | 04:48 +00:02 | 43:11 +02:47 |
| Running 6 | 05:34 | 50:48 | 05:22 +00:12 | 47:59 +02:49 |
| Farmers Carry | 02:03 | 56:22 | 02:10 -00:07 | 53:21 +03:01 |
| Running 7 | 05:28 | 58:25 | 05:21 +00:07 | 55:31 +02:54 |
| Sandbag Lunges | 05:01 | 01:03:53 | 05:03 -00:02 | 01:00:52 +03:01 |
| Running 8 | 06:22 | 01:08:54 | 05:57 +00:25 | 01:05:55 +02:59 |
| Wall Balls | 04:31 | 01:15:16 | 06:27 -01:56 | 01:11:52 +03:24 |
| Roxzone | 05:27 | 01:25:04 | 06:45 -01:18 | 01:25:04 |
Ben's total running time was 00:44:31, which was 03:02 slower than the average for his finish time. This indicates that he may benefit from improving his overall fitness and transition time in order to decrease the time spent in the roxzone.
His best running lap was 00:04:21, which was 00:06 faster than the average. This suggests that he has a strong running ability and should continue to focus on this aspect of his performance.
To improve performance in the Run Total segment, Ben should focus on improving his overall fitness and transition time. This can be achieved through interval training, such as high-intensity interval training (HIIT), which combines bursts of intense exercise with periods of rest or lower intensity exercise. Incorporating exercises such as sprints, hill repeats, and shuttle runs can help improve his speed and endurance.
For the Sled Pull segment, Ben should work on improving his strength and technique. He can incorporate exercises such as sled pulls or drags into his training routine to build strength in his lower body and improve his pulling technique. Additionally, practicing proper form and body positioning during the sled pull can help maximize efficiency and reduce time.
In the Burpees Broad Jump segment, Ben should focus on improving his speed and explosiveness. He can incorporate exercises such as plyometric push-ups, squat jumps, and box jumps into his training routine to enhance his power and explosiveness. Additionally, practicing proper form and technique during the burpees and broad jumps can help improve efficiency and reduce time.
For Running 4, Running 3, Running 5, and Running 8, Ben should focus on improving his endurance and pacing. Incorporating longer distance runs into his training routine, gradually increasing the distance over time, can help build endurance. Additionally, practicing proper pacing during his training runs can help him maintain a consistent speed throughout the race.
In the Ski Erg segment, Ben should focus on improving his technique and efficiency. He can practice using the ski erg machine, focusing on proper form and technique, to improve his efficiency and reduce time. Incorporating exercises such as lunges, squats, and core exercises can also help improve his overall strength and stability, which can translate to better performance on the ski erg.
For the Running 6 segment, Ben should focus on improving his speed and endurance. Incorporating interval training, such as tempo runs or fartlek runs, can help improve his speed and endurance. Additionally, incorporating strength training exercises such as hill sprints or stair climbs can help improve his leg strength and power.
Overall, Ben Heydecke showed strong running abilities in the Hyrox race in München. To improve his performance, he should focus on improving his overall fitness and transition time, as well as targeting specific segments where he lost time. Incorporating specific training strategies, exercises, and techniques will help him enhance his performance and achieve better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Hoban Jose | 2024 Anaheim | 01:25:19 | |
| Tam Ho Sang | 2024 Incheon | 01:25:31 | |
| Drummond Lachlan | 2024 Melbourne | 01:24:54 | |
| Creed Darren | 2024 Copenhagen | 01:24:56 | |
| de Vries Ralf | 2023 Hamburg | 01:25:18 | |
| Palenik Pawel | 2023 Madrid | 01:25:08 | |
| Cordsen Markus | 2024 Köln | 01:24:54 | |
| Blizard Luke | 2023 London | 01:24:42 | |
| Korbay Erman | 2024 Melbourne | 01:25:02 | |
| Williams Kristian | 2023 Birmingham | 01:24:40 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Köln Heydecke Ben | 01:14:30 | |
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Heydecke Ben
