Season 23/24 2023 Hamburg (1232) HYROX (1091) Men (737) Benndorf Denny

Benndorf Denny Hyrox Result

Dive into this athlete’s performance at 2023 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.

Performance Highlights

GER GER Flag Men 35-39 #113019 01:12:10 30th in AG | Top 16.9% 89th | Top 12.1%
+00:50
37:25
Run Total
+00:07
04:41
Avg. Lap
+00:27
04:29
Best Lap
-01:21
29:05
Workout Total
-00:10
03:38
Avg. Workout
+00:35
05:45
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 Benndorf Denny'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 Benndorf Denny'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 Benndorf Denny'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 Benndorf Denny'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 04:33. Check the detail of the improvement plan below.

02:31 Potential Improvement 55.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:31 37:25 to 34:54 55.3%
Sandbag Lunges 00:41 04:22 to 03:41 15.0%
Wall Balls 00:29 05:00 to 04:31 10.6%
Sled Push 00:19 02:20 to 02:01 7.0%
Burpees Broad Jump 00:15 03:46 to 03:31 5.5%
Farmers Carry 00:12 01:48 to 01:36 4.4%
Ski Erg 00:06 04:09 to 04:03 2.2%
Sled Pull 00:00 03:24 to 03:24 0.0%
Rowing 00:00 04:16 to 04:16 0.0%

Splits Time

Benndorf Denny Perfect Race
Splits Total Average Total
Running 1 04:55 00:00 04:02 +00:53 00:00 +00:00
Ski Erg 04:09 04:55 04:13 -00:04 04:02 +00:53
Running 2 04:29 09:04 04:20 +00:09 08:15 +00:49
Sled Push 02:20 13:33 02:28 -00:08 12:35 +00:58
Running 3 04:29 15:53 04:38 -00:09 15:03 +00:50
Sled Pull 03:24 20:22 04:01 -00:37 19:41 +00:41
Running 4 04:37 23:46 04:37 +00:00 23:42 +00:04
Burpees Broad Jump 03:46 28:23 04:07 -00:21 28:19 +00:04
Running 5 04:38 32:09 04:44 -00:06 32:26 -00:17
Rowing 04:16 36:47 04:30 -00:14 37:10 -00:23
Running 6 04:35 41:03 04:38 -00:03 41:40 -00:37
Farmers Carry 01:48 45:38 01:49 -00:01 46:18 -00:40
Running 7 04:36 47:26 04:37 -00:01 48:07 -00:41
Sandbag Lunges 04:22 52:02 04:07 +00:15 52:44 -00:42
Running 8 05:11 56:24 04:58 +00:13 56:51 -00:27
Wall Balls 05:00 01:01:35 05:11 -00:11 01:01:49 -00:14
Roxzone 05:45 01:12:10 05:10 +00:35 01:12:10
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Denny Benndorf had a strong performance in the 2023 Hamburg HYROX race, finishing in the top 8% of all athletes and in the top 12% of his age group. His overall time of 01:12:10 is commendable. However, there are areas where he can improve to further enhance his performance.

In terms of his pacing, Denny should focus on maintaining a consistent speed throughout the race. This will help him avoid burning out too early or struggling to maintain a steady pace. Additionally, based on his splits analysis, he seems to have a hybrid profile with strength and running capabilities.

Segments to Improve


1. Run Total:
Denny's total running time of 00:37:25 was 01:19 slower than the average. To improve this segment, Denny should focus on improving his overall fitness and running endurance. Incorporating interval training, long runs, and hill sprints into his training routine will help him build stamina and increase his running speed.

2. Running 1:
Denny's time of 00:04:55 for Running 1 was 01:00 slower than the average. To improve this segment, Denny can work on his running form and technique. Incorporating drills such as high knees, butt kicks, and strides into his training routine will help improve his running efficiency and speed.

3. Roxzone:
Denny's time of 00:05:45 in the Roxzone was 00:43 slower than the average. To improve this segment, Denny should focus on improving his overall fitness and transition time. Incorporating circuit training and practicing quick transitions between exercises will help him decrease the time spent in the Roxzone.

4. Best Lap:
Denny's best lap time of 00:04:29 was commendable. To further improve this segment, Denny can work on his speed endurance. Incorporating interval training and tempo runs into his training routine will help him maintain a fast pace for longer durations.

5. Sandbag Lunges:
Denny's time of 00:04:22 for the Sandbag Lunges was 00:16 slower than the average. To improve this segment, Denny should focus on building strength in his lower body. Incorporating exercises such as squats, lunges, and deadlifts into his strength training routine will help him improve his performance in this segment.

6. Running 2:
Denny's time of 00:04:29 for Running 2 was 00:12 slower than the average. To improve this segment, Denny should focus on his running endurance and maintaining a consistent pace. Incorporating tempo runs and longer distance runs into his training routine will help him improve his performance in this segment.

Strategies


During the race, Denny should focus on pacing himself and maintaining a consistent speed. This will help him avoid burning out too early and ensure that he has enough energy to finish strong. Additionally, he should pay attention to his transition time in the Roxzone and aim to minimize the time spent there.

Denny should also consider strategizing his effort distribution across the different segments. By analyzing his splits, he can identify segments where he consistently performs well and use those as opportunities to gain time. Conversely, he should aim to minimize time lost in the segments where he struggled.

In conclusion, Denny Benndorf had a strong performance in the 2023 Hamburg HYROX race. By focusing on improving his running endurance, transitioning efficiently in the Roxzone, and targeting specific segments for improvement, Denny can further enhance his performance in future races. Incorporating the suggested training strategies, exercises, and race strategies will help him reach his full potential as a fitness athlete.

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
Similar Athletes
Conrath Kevin 2020 Karlsruhe 01:11:57
Morris Charlie 2024 Birmingham 01:12:15
Diaz Tejada Hector 2023 Barcelona 01:11:57
Kirkcaldy Ian 2024 Manchester 01:11:49
Lodge Nick 2023 Stockholm 01:11:45
Johnson Daniel 2023 Dallas 01:12:40
Moore Richard 2024 Rotterdam 01:12:19
Davy Heath 2024 Sydney 01:11:55
Bayne Nicholas 2023 Melbourne 01:12:38
Mcintyre Thomas 2023 Malaga 01:11:59

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Hamburg 01:09:34
2022 Leipzig 01:31:39
2022 Frankfurt 01:24:16
2024 Karlsruhe 01:13:46
2023 Frankfurt 01:14:22

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