Season 22/23 2023 Köln (785) HYROX (631) Men (446) Bender Dennis

Bender Dennis Hyrox Result

Dive into this athlete’s performance at 2023 Köln 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 40-44 #124004 01:16:30 11th in AG | Top 17.5% 105th | Top 23.5%
-00:36
37:55
Run Total
-00:04
04:44
Avg. Lap
-01:06
03:05
Best Lap
+01:01
33:21
Workout Total
+00:08
04:10
Avg. Workout
-00:20
05:19
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 Bender Dennis'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 Bender Dennis'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 Bender Dennis'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 Bender Dennis'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 04:23. Check the detail of the improvement plan below.

01:26 Potential Improvement 32.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:26 05:27 to 04:01 32.7%
Wall Balls 01:01 06:01 to 05:00 23.2%
Sandbag Lunges 00:49 04:53 to 04:04 18.6%
Run Total 00:39 37:55 to 37:16 14.8%
Farmers Carry 00:20 02:05 to 01:45 7.6%
Ski Erg 00:04 04:14 to 04:10 1.5%
Rowing 00:03 04:32 to 04:29 1.1%
Sled Pull 00:01 03:55 to 03:54 0.4%
Sled Push 00:00 02:14 to 02:14 0.0%

Splits Time

Bender Dennis Perfect Race
Splits Total Average Total
Running 1 03:05 00:00 04:14 -01:09 00:00 +00:00
Ski Erg 04:14 03:05 04:18 -00:04 04:14 -01:09
Running 2 04:36 07:19 04:33 +00:03 08:32 -01:13
Sled Push 02:14 11:55 02:37 -00:23 13:05 -01:10
Running 3 05:03 14:09 04:53 +00:10 15:42 -01:33
Sled Pull 03:55 19:12 04:20 -00:25 20:35 -01:23
Running 4 04:56 23:07 04:52 +00:04 24:55 -01:48
Burpees Broad Jump 05:27 28:03 04:30 +00:57 29:47 -01:44
Running 5 05:14 33:30 04:59 +00:15 34:17 -00:47
Rowing 04:32 38:44 04:36 -00:04 39:16 -00:32
Running 6 05:15 43:16 04:53 +00:22 43:52 -00:36
Farmers Carry 02:05 48:31 01:57 +00:08 48:45 -00:14
Running 7 05:16 50:36 04:52 +00:24 50:42 -00:06
Sandbag Lunges 04:53 55:52 04:26 +00:27 55:34 +00:18
Running 8 04:34 01:00:45 05:15 -00:41 01:00:00 +00:45
Wall Balls 06:01 01:05:19 05:36 +00:25 01:05:15 +00:04
Roxzone 05:19 01:16:30 05:39 -00:20 01:16:30
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Dennis Bender had a strong performance in the 2023 Köln Hyrox race, finishing with an overall rank of 105 out of 631 athletes, placing him in the top 16% of all competitors. In his age group (40-44), he achieved a rank of 11 out of 82 athletes, putting him in the top 13%. His overall time of 01:16:30 is commendable.

When looking at his splits, it is evident that Dennis excelled in certain segments. His best running lap of 00:03:05 was 01:00 faster than the average time, showcasing his speed and endurance. He also performed exceptionally well in the Sled Push and Sled Pull segments, finishing 00:41 and 00:40 faster than the average time respectively.

However, there were areas where Dennis struggled and lost valuable time. The segments with the most time lost were Burpees Broad Jump, Sandbag Lunges, Run Total, Running 7, Running 6, Wall Balls, and Running 5.

Segments to Improve


1. Burpees Broad Jump:
Dennis was 01:15 slower than the average time in this segment. To improve performance, he should focus on explosive power and agility. Drills such as squat jumps, box jumps, and lateral hops can help enhance his leg strength and coordination. Additionally, practicing efficient burpee techniques and working on minimizing transition time between the jumps will be beneficial.

2. Sandbag Lunges:
Dennis was 00:28 slower than the average time in this segment. To enhance performance, he should work on his lower body strength and endurance. Exercises like walking lunges, Bulgarian split squats, and kettlebell swings can help strengthen the muscles involved in lunges. Additionally, practicing proper form and maintaining a steady pace during the lunges will be crucial.

3. Run Total, Running 7, Running 6, and Running 5:
Dennis was slower than the average time in these running segments. To improve his running performance, he should focus on both his overall fitness and transition time. Incorporating interval training, tempo runs, and hill sprints into his training routine will enhance his running speed and endurance. Additionally, practicing quick and efficient transitions between exercises and maintaining a consistent pace throughout the race will be essential.

4. Wall Balls:
Dennis was 00:21 slower than the average time in this segment. To improve his performance, he should focus on upper body strength and explosiveness. Exercises such as thrusters, medicine ball slams, and overhead presses can help increase his power and stability. Additionally, practicing proper wall ball technique and maintaining a steady rhythm will be beneficial.

Strategies


- Pacing: Based on Dennis's splits, it appears that his pacing was relatively consistent throughout the race. However, to further optimize his performance, he should consider starting at a slightly faster pace in the running segments to gain an advantage over competitors. This should be balanced with maintaining enough energy and stamina for the strength-based segments.
- Transition Time: Dennis should work on minimizing transition time between exercises. Practicing transitions during training sessions and visualizing smooth and quick transitions during the race can help improve overall efficiency.
- Mental Preparation: Incorporating mental strategies such as visualization, positive self-talk, and setting small goals for each segment can help Dennis stay focused and motivated throughout the race.

In conclusion, Dennis Bender had a strong performance in the Hyrox race, showcasing his speed, endurance, and strength in various segments. To further enhance his performance, he should focus on improving in segments where he lost time, such as Burpees Broad Jump, Sandbag Lunges, and the running segments. By implementing specific training strategies, drills, and form corrections, Dennis can turn these areas into strengths. Additionally, he should consider race strategies such as pacing, minimizing transition time, and mental preparation to optimize his overall performance.

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
Zeise Paul 2024 Berlin 01:16:08
Cammin Henrik 2022 München 01:16:25
Savill Charlie 2024 Rimini 01:16:19
Albayrak Mikdat 2023 Karlsruhe 01:16:53
Fazakerley Loui 2023 London 01:16:37
Mrad Assaad 2023 Dubai 01:16:37
Carafa Ryan 2024 Melbourne 01:16:38
Clementson Ewan 2023 Birmingham 01:16:09
Gabriel Victor 2023 Paris 01:16:55
Walker Adam 2024 Manchester 01:16:20

Measure Your Performance Against Top Athletes

Other Results from this athlete
2018 Essen 01:16:22
World Championships 01:15:19

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