Linnenbank Heiko Hyrox Result

Dive into this athlete’s performance at 2023 Karlsruhe 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 #130007 01:35:07 37th in AG | Top 77.1% 190th | Top 67.4%
+02:49
49:35
Run Total
+00:22
06:12
Avg. Lap
+00:19
05:16
Best Lap
-03:19
36:57
Workout Total
-00:25
04:37
Avg. Workout
+00:34
08:40
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 Linnenbank Heiko'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 Linnenbank Heiko'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 Linnenbank Heiko'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 Linnenbank Heiko'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 04:10. Check the detail of the improvement plan below.

03:55 Potential Improvement 94.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:55 49:35 to 45:40 94.0%
Sandbag Lunges 00:15 05:50 to 05:35 6.0%
Ski Erg 00:00 04:28 to 04:28 0.0%
Sled Push 00:00 02:58 to 02:58 0.0%
Sled Pull 00:00 04:55 to 04:55 0.0%
Burpees Broad Jump 00:00 05:28 to 05:28 0.0%
Rowing 00:00 04:33 to 04:33 0.0%
Farmers Carry 00:00 01:47 to 01:47 0.0%
Wall Balls 00:00 06:58 to 06:58 0.0%

Splits Time

Linnenbank Heiko Perfect Race
Splits Total Average Total
Running 1 05:16 00:00 04:58 +00:18 00:00 +00:00
Ski Erg 04:28 05:16 04:35 -00:07 04:58 +00:18
Running 2 05:40 09:44 05:24 +00:16 09:33 +00:11
Sled Push 02:58 15:24 03:11 -00:13 14:57 +00:27
Running 3 06:18 18:22 05:52 +00:26 18:08 +00:14
Sled Pull 04:55 24:40 05:30 -00:35 24:00 +00:40
Running 4 06:03 29:35 05:52 +00:11 29:30 +00:05
Burpees Broad Jump 05:28 35:38 06:13 -00:45 35:22 +00:16
Running 5 06:19 41:06 06:05 +00:14 41:35 -00:29
Rowing 04:33 47:25 05:02 -00:29 47:40 -00:15
Running 6 05:56 51:58 05:54 +00:02 52:42 -00:44
Farmers Carry 01:47 57:54 02:25 -00:38 58:36 -00:42
Running 7 05:51 59:41 05:53 -00:02 01:01:01 -01:20
Sandbag Lunges 05:50 01:05:32 05:50 +00:00 01:06:54 -01:22
Running 8 08:15 01:11:22 06:47 +01:28 01:12:44 -01:22
Wall Balls 06:58 01:19:37 07:30 -00:32 01:19:31 +00:06
Roxzone 08:40 01:35:07 08:06 +00:34 01:35:07
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Heiko Linnenbank had a solid performance in the 2023 Karlsruhe HYROX race, finishing with an overall rank of 190 out of 436 athletes and ranking 37th in his age group (35-39). He finished the race in a total time of 01:35:07, with a total running time of 00:49:35, which was 04:49 slower than the average for his finish time.

Based on his splits analysis, Heiko had some areas of strength and areas that need improvement. He performed particularly well in the Ski Erg and Sled Push segments, being faster than the average time by 00:03 and 00:34, respectively. He also had a strong performance in the Sled Pull and Rowing segments, being faster than the average time by 00:57 and 00:25, respectively. Additionally, his time in the Burpees Broad Jump segment was 00:21 faster than the average.

On the other hand, Heiko struggled in several running segments, with slower times compared to the average. His running 1, running 2, running 3, running 4, and running 5 were all slower than the average by 00:30, 00:22, 00:25, 00:12, and 00:15, respectively. His total running time was also 04:49 slower than the average for his finish time.

Segments to Improve


1. Running Performance:
Heiko's slower running times indicate that he should focus on improving his running endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine can help improve his running performance. He can also work on strengthening his lower body muscles through exercises such as squats, lunges, and plyometric drills.

2. Roxzone:
Heiko's roxzone time was 00:39 slower than the average. To improve this segment, he needs to improve his overall fitness and work on reducing his transition time between exercises. Incorporating circuit training and high-intensity interval training (HIIT) can help improve his overall fitness. He should also practice smooth and efficient transitions between exercises during his training sessions.

3. Running 8:
Heiko's running 8 time was 01:17 slower than the average. To improve this segment, he should focus on improving his running endurance and pacing. Incorporating longer distance runs and tempo runs into his training routine can help improve his endurance. He should also practice pacing himself during training runs to ensure he maintains a consistent speed throughout the race.

Strategies


1. Pacing:
Heiko should focus on maintaining a consistent pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow can result in wasted energy that could have been used to gain time. He should practice pacing himself during training runs to develop a sense of his optimal pace.

2. Transition Efficiency:
Heiko should work on improving his transition time between exercises. Practicing smooth and efficient transitions during training sessions can help him save valuable time during the race. He should also familiarize himself with the equipment and exercises to ensure a seamless transition during the race.

3. Mental Toughness:
Endurance races like HYROX require mental toughness. Heiko should work on developing mental strategies to stay focused and motivated throughout the race. Visualization techniques, positive self-talk, and setting small goals throughout the race can help him maintain a strong mental state.

In conclusion, Heiko Linnenbank had a solid performance in the 2023 Karlsruhe HYROX race. While he showed strength in certain segments, there are areas that need improvement, particularly in his running performance and transition efficiency. By incorporating specific training strategies and techniques, such as interval training, strength exercises, and efficient transition practice, Heiko can enhance his performance and achieve better results in future races.

Similar Athletes
De Roman Y Pueyo Nicolas Gaizka 2024 Bilbao 01:34:45
Gibson Jonty 2024 Milan 01:35:11
Schmitz Daric 2023 Los Angeles 01:35:04
Marcus Too 2024 Singapore 01:35:02
Geieregger Patrick 2019 Wien 01:34:50
Philippo Bruno 2024 Rotterdam 01:35:21
Perrin Steve 2023 London 01:34:54
Jordan Matthew 2023 London 01:35:35
Fernández Robledo Jagoba 2023 Bilbao 01:35:31
Paolillo Salvatore 2024 Marseille 01:35:30

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