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 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 Wendling Alexander'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 Wendling Alexander'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 Wendling Alexander'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 Wendling Alexander'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 05:10. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:25 | 41:32 to 38:07 | 66.1% |
| Burpees Broad Jump | 00:41 | 04:53 to 04:12 | 13.2% |
| Sled Push | 00:38 | 02:58 to 02:20 | 12.3% |
| Rowing | 00:11 | 04:43 to 04:32 | 3.5% |
| Sandbag Lunges | 00:11 | 04:23 to 04:12 | 3.5% |
| Ski Erg | 00:04 | 04:17 to 04:13 | 1.3% |
| Sled Pull | 00:00 | 03:20 to 03:20 | 0.0% |
| Farmers Carry | 00:00 | 01:44 to 01:44 | 0.0% |
| Wall Balls | 00:00 | 04:54 to 04:54 | 0.0% |
| Wendling Alexander | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:26 | 00:00 | 04:17 +00:09 | 00:00 +00:00 |
| Ski Erg | 04:17 | 04:26 | 04:19 -00:02 | 04:17 +00:09 |
| Running 2 | 04:57 | 08:43 | 04:37 +00:20 | 08:36 +00:07 |
| Sled Push | 02:58 | 13:40 | 02:40 +00:18 | 13:13 +00:27 |
| Running 3 | 05:19 | 16:38 | 05:00 +00:19 | 15:53 +00:45 |
| Sled Pull | 03:20 | 21:57 | 04:26 -01:06 | 20:53 +01:04 |
| Running 4 | 05:24 | 25:17 | 04:58 +00:26 | 25:19 -00:02 |
| Burpees Broad Jump | 04:53 | 30:41 | 04:37 +00:16 | 30:17 +00:24 |
| Running 5 | 05:19 | 35:34 | 05:07 +00:12 | 34:54 +00:40 |
| Rowing | 04:43 | 40:53 | 04:38 +00:05 | 40:01 +00:52 |
| Running 6 | 05:01 | 45:36 | 05:00 +00:01 | 44:39 +00:57 |
| Farmers Carry | 01:44 | 50:37 | 02:00 -00:16 | 49:39 +00:58 |
| Running 7 | 05:02 | 52:21 | 04:59 +00:03 | 51:39 +00:42 |
| Sandbag Lunges | 04:23 | 57:23 | 04:33 -00:10 | 56:38 +00:45 |
| Running 8 | 06:06 | 01:01:46 | 05:26 +00:40 | 01:01:11 +00:35 |
| Wall Balls | 04:54 | 01:07:52 | 05:43 -00:49 | 01:06:37 +01:15 |
| Roxzone | 05:35 | 01:18:14 | 05:54 -00:19 | 01:18:14 |
Based on the splits analysis, it is evident that Alexander struggled in several running segments, specifically Running 1, Running 2, Running 3, Running 4, and Running 5. These segments accounted for the most time lost during the race. Additionally, he faced difficulties in the Burpees Broad Jump and Running 8 segments.
- Interval Training: Incorporate high-intensity interval training (HIIT) sessions, such as 400-meter sprints with short recovery periods, to improve speed and running efficiency.
- Tempo Runs: Perform tempo runs at a pace slightly faster than race pace for an extended period (e.g., 20-30 minutes) to improve endurance and maintain a faster running speed.
- Hill Repeats: Include hill repeats in his training regime to build strength and power in his leg muscles, which will transfer to improved running performance on flat terrain.
- Plyometric Exercises: Incorporate plyometric exercises, such as box jumps and bounding drills, to enhance explosive power and running efficiency.
2. Burpees Broad Jump: Alexander struggled with the Burpees Broad Jump, which resulted in significant time lost. To improve performance in this segment, he should focus on building upper body strength and improving his burpee technique. Specific exercises and techniques to consider include:
- Upper Body Strength Training: Incorporate exercises such as push-ups, bench press, and shoulder press to build upper body strength, which will improve his performance in the burpees segment.
- Burpee Technique: Practice performing burpees with proper form and efficiency, focusing on minimizing wasted motion and maintaining a steady pace throughout the movement.
3. Running 8: Alexander's running performance in this segment was slower than average. To improve his running endurance and speed in longer distance running, he should incorporate the following strategies:
- Long Distance Runs: Include regular long distance runs in his training routine to build endurance and adapt to running for extended periods.
- Tempo Runs: Perform tempo runs at a slightly faster pace than race pace for an extended period to improve endurance and maintain a faster running speed in longer distance segments.
- Strength Training: Incorporate strength training exercises such as squats, lunges, and deadlifts to improve leg strength and power, which will enhance his running performance.
In conclusion, Alexander Wendling had a commendable performance in the HYROX race in Munich. To improve his performance in future races, he should focus on improving his running speed and endurance, particularly in the identified segments. By incorporating specific training strategies, exercises, and drills, as well as implementing race strategies such as pacing and transition time improvement, Alexander can enhance his overall performance and achieve better results in future competitions.
| Similar Athletes | |||
|---|---|---|---|
| Simmonds Alex | 2024 New York | 01:18:10 | |
| Denefleh Niels | 2022 Frankfurt | 01:18:04 | |
| Sironi Jesse | 2024 Chicago Navy Pier | 01:17:56 | |
| Mcconnell Reed | 2023 Los Angeles | 01:18:00 | |
| Guillermot Mickaël | 2024 Madrid | 01:18:33 | |
| Deeney Sean | 2024 Paris | 01:17:53 | |
| Vroom Andreas | 2024 Hamburg | 01:18:43 | |
| Duffy Michael | 2024 Rotterdam | 01:17:51 | |
| Myers Travis | 2024 Houston | 01:17:45 | |
| Sfiriklas Nikolaos | 2020 Hannover | 01:18:43 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Stuttgart | 01:17:24 | |
| 2024 Frankfurt | 01:08:06 | |
| 2023 Frankfurt | 01:15:54 | |
| 2024 Vienna - European Championship | 01:20:06 | |
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