Dive into this athlete’s performance at 2024 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.
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 Wülfken 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 Wülfken 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 Wülfken 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 Wülfken 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
05:06.
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:
Dennis Wülfken's performance in the 2024 Hamburg HYROX race demonstrates a well-rounded level of fitness, with especially impressive running ability. His total running time was 02:55 faster than the average, indicating a strong runner profile. He consistently performed better than average in all running segments, finishing in the top 10 percentile in many of them.
Despite the quick transitions, his Roxzone time was slower than average, suggesting that he could have taken more rest or had longer transition times. His pacing throughout the race appeared to be well-managed, as he didn't start too fast or too slow compared to the average times. His strength segments, however, particularly Wall Balls, Sandbag Lunges, and Burpees Broad Jump, were slower than average, indicating areas for improvement.
Segments to Improve:
Wall Balls: Dennis's performance in this segment was significantly slower than average. Incorporating wall ball exercises into his routine can improve strength and endurance. He can focus on improving his form, ensuring that he squats deeply before propelling the ball upwards. He should aim for more reps in a given time frame to build stamina.
Sandbag Lunges: This segment requires lower body strength and stability. Dennis could benefit from adding weighted lunges to his training routine and focusing on maintaining a straight back throughout. This will ensure better form and increased strength over time.
Burpees Broad Jump: Falling behind in this segment may indicate a need for more explosive power training. Incorporating plyometric exercises, such as box jumps and jump squats, can help improve his explosive power. Regular practice of burpees will also increase his efficiency in this segment.
Roxzone: To decrease time spent in the Roxzone, Dennis could work on improving his overall fitness and transition times. High-intensity interval training (HIIT) routines could be beneficial for improving endurance and recovery times. Practising quick transitions between different exercises could also be beneficial.
Race Strategies:
With a strong running ability, Dennis could leverage this strength to gain time in the running segments. However, careful pacing is crucial to avoid burnout. He should aim for a steady pace in the initial segments, conserving energy for the more challenging strength segments.
During strength segments, focusing on proper form can help conserve energy and prevent injuries. He should also consider short, strategic rest periods during these segments to maintain a steady pace.
Finally, Dennis could benefit from rehearsing transitions between different exercises, ensuring he can swiftly move from one segment to the next, decreasing his Roxzone time.