Dive into this athlete’s performance at 2024 Berlin 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.
Inconsistency detected: Overall Time does not match the total workout and running time on result.hyrox.com. It might impact our analysis.
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 Struck Frederik'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 Struck Frederik'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 Struck Frederik'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 Struck Frederik'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
11:34.
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:
Frederik Struck's performance in the 2024 Berlin HYROX race places him in the top 62% of all athletes and within the top 69% of his age group (35-39), showcasing a solid overall performance. His total running time was exactly on par with the average, indicating a balanced athlete profile between running and strength. However, the consistency in his pacing throughout the race could be an area for further analysis to ensure optimal energy distribution. Frederik's best running lap, clocked at 00:06:49, suggests a strong start but warrants a closer look at pacing to determine if an overly aggressive start impacted his performance in subsequent segments.
Segments to Improve:
Transition Times (Roxzone): Frederik's performance indicates slower transitions between exercise zones than average. Improving overall fitness and transition speed is critical. Incorporating high-intensity interval training (HIIT) with short recovery periods could enhance his ability to recover quickly and maintain a higher intensity throughout the race. Specific drills, such as circuit training that mimics the race's structure (alternating between strength and cardio exercises), will help improve transition efficiency.
Strength Segments: Given that Frederik's total running time was on average, focusing on strength training will likely yield significant improvements. Targeted exercises such as deadlifts, kettlebell swings, and weighted squats will build muscle endurance and power. Plyometric training, including box jumps and burpees, can also enhance explosive strength, crucial for the strength-based obstacles in HYROX races.
Endurance Running: To further balance his athlete profile, Frederik should incorporate longer, steady-state runs into his training regimen, focusing on maintaining a consistent pace that's slightly faster than his current average. Interval training, with a mix of short sprints and longer runs at a moderate pace, will help improve his cardiovascular endurance and teach energy conservation across the race.
Race Strategies:
Start Pacing: Analyzing Frederik's splits from the first four running segments suggests a potential for starting too fast. Implementing a race strategy that focuses on starting at a conservative pace, then gradually increasing the effort, can help prevent early fatigue. Practicing pacing during training runs, where Frederik aims to finish the last segment faster than the first, can instill a better sense of pace judgement during the race.
Strength Training Integration: On strength training days, Frederik should simulate race conditions by following strength exercises with short, intense runs. This will not only improve his transition times but also his ability to perform under fatigue. For example, a heavy lifting session could be followed by a 1km high-intensity run to mimic moving between strength and running segments in a race.
Recovery and Nutrition: Emphasizing recovery strategies post-training and races, including proper nutrition, hydration, and rest, will ensure Frederik maintains his performance levels throughout his training cycle and reduces the risk of injury. Incorporating active recovery sessions, like yoga or swimming, can also aid in muscle recovery and flexibility, contributing to improved performance and transition times.
Implementing these strategies and focusing on identified areas for improvement should help Frederik Struck elevate his performance in future HYROX races, with a balanced approach to enhancing both his strength and endurance capabilities.
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