Dive into this athlete’s performance at 2024 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.
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 Rauhut 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 Rauhut Dirk'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 Rauhut 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.
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 Rauhut 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
05:15.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Dirk Rauhut performed well in the 2024 Hamburg HYROX race, ranking in the top 16% of all participants and the top 17% in his age group. His overall time was 01:13:28, and he demonstrated a high level of endurance and speed, with a total running time of 34:38, which was 2:41 faster than the average competitor. His best running lap was an impressive 4:00. Analyzing his performance in the first four running segments, Dirk started faster than average, maintaining a consistent pace throughout.
His running profile appears to be more dominant, as indicated by his above-average total running time. However, his strength-related exercises require improvement to balance his overall fitness profile. His transition time in the Roxzone was slower than average, suggesting a need for improved overall fitness and speedier transitions.
Segments to Improve:
Burpees Broad Jump: Dirk's performance in this segment was significantly slower than average, indicating a need to improve explosive strength and coordination. He could benefit from incorporating plyometric exercises like box jumps, jump squats, and power cleans into his training routine. Also, he should practice burpees with a broad jump regularly to enhance his performance in this segment.
Roxzone: Dirk's transition time was slower than average, suggesting a need for improved overall fitness and speedier transitions. High-intensity interval training (HIIT) workouts can help improve his cardiovascular fitness, while practicing transitions between different exercises can help reduce his Roxzone time.
Sandbag Lunges: This segment was slower than average for Dirk, indicating a need for enhanced lower body strength and endurance. Incorporating weighted lunges, squats, and deadlifts into his regular training routine can help improve his performance in this area. Additionally, practicing sandbag lunges under fatigue conditions can help him better prepare for the actual race scenario.
Wall Balls: Dirk's performance was slightly below average in this segment. To improve, he should focus on enhancing his functional strength and mobility. Exercises like thrusters, kettlebell swings, and medicine ball tosses can be beneficial. Also, regular practice of wall balls with correct form can help improve his performance.
Race Strategies:
For better performance, Dirk should focus on maintaining a consistent yet fast pace in the running segments, as he seems to excel in these areas. He should also aim to start strength-related exercises strong as he tends to lose time in these areas. Practicing the transition between running and strength exercises can also help reduce his Roxzone time. Additionally, focusing on proper form and technique during strength exercises can help prevent fatigue and injuries, allowing him to maintain a steady pace throughout the race.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men