Stange Dennis Hyrox Result

Dive into this athlete’s performance at 2023 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.

Performance Highlights

GER GER Flag Men 30-34 #133032 01:31:40 50th in AG | Top 58.8% 199th | Top 54.4%
+03:11
48:25
Run Total
+00:25
06:03
Avg. Lap
+00:45
05:32
Best Lap
-04:14
34:40
Workout Total
-00:31
04:20
Avg. Workout
+01:05
08:41
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 Stange 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 Stange 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 Stange 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 Stange 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 04:49. Check the detail of the improvement plan below.

04:08 Potential Improvement 85.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:08 48:25 to 44:17 85.8%
Burpees Broad Jump 00:36 06:13 to 05:37 12.5%
Sandbag Lunges 00:05 05:24 to 05:19 1.7%
Ski Erg 00:00 04:16 to 04:16 0.0%
Sled Push 00:00 02:29 to 02:29 0.0%
Sled Pull 00:00 04:06 to 04:06 0.0%
Rowing 00:00 04:34 to 04:34 0.0%
Farmers Carry 00:00 02:12 to 02:12 0.0%
Wall Balls 00:00 05:26 to 05:26 0.0%

Splits Time

Stange Dennis Perfect Race
Splits Total Average Total
Running 1 05:32 00:00 04:47 +00:45 00:00 +00:00
Ski Erg 04:16 05:32 04:33 -00:17 04:47 +00:45
Running 2 05:32 09:48 05:14 +00:18 09:20 +00:28
Sled Push 02:29 15:20 03:07 -00:38 14:34 +00:46
Running 3 06:02 17:49 05:43 +00:19 17:41 +00:08
Sled Pull 04:06 23:51 05:20 -01:14 23:24 +00:27
Running 4 06:17 27:57 05:41 +00:36 28:44 -00:47
Burpees Broad Jump 06:13 34:14 05:54 +00:19 34:25 -00:11
Running 5 06:09 40:27 05:53 +00:16 40:19 +00:08
Rowing 04:34 46:36 04:57 -00:23 46:12 +00:24
Running 6 06:01 51:10 05:43 +00:18 51:09 +00:01
Farmers Carry 02:12 57:11 02:20 -00:08 56:52 +00:19
Running 7 06:02 59:23 05:42 +00:20 59:12 +00:11
Sandbag Lunges 05:24 01:05:25 05:33 -00:09 01:04:54 +00:31
Running 8 06:52 01:10:49 06:27 +00:25 01:10:27 +00:22
Wall Balls 05:26 01:17:41 07:10 -01:44 01:16:54 +00:47
Roxzone 08:41 01:31:40 07:36 +01:05 01:31:40
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Dennis Stange performed well in the Hyrox race in Hamburg, finishing in the top 35% of 556 athletes overall. He also achieved a top 40% rank in his age group (30-34). His overall time was 01:31:40, with a total running time of 00:48:25. However, his total running time was 04:36 slower than the average, indicating that there is room for improvement in his running performance.

Segments to Improve


1. Run Total:
Dennis lost significant time in the running segments, especially in the first segment (Running 1) where he was 00:54 slower than the average. To improve in this area, he should focus on building his running endurance and speed. Incorporating interval training, such as sprint intervals and tempo runs, will help him increase his running speed. Additionally, adding strength training exercises that target the lower body, such as squats and lunges, will improve his overall running performance.

2. Roxzone:
Dennis spent 00:08:41 in the Roxzone, which was 01:12 slower than the average. This indicates that he took more time to transition between exercises and may have rested more. To improve in this area, he should work on improving his overall fitness and transition time. Incorporating circuit training and interval training will help him improve his cardiovascular endurance and speed up his transition time.

3. Best Lap:
Although Dennis had a good overall performance, his best lap time was 00:05:32, which was slower than the average. To improve his best lap time, he should focus on increasing his running speed and efficiency. Incorporating speed drills, such as sprints and hill repeats, will help him improve his running speed and form.

4. Burpees Broad Jump:
Dennis lost 00:40 compared to the average in this segment. To improve his performance in this area, he should focus on improving his upper body strength and explosiveness. Incorporating exercises like push-ups, chest presses, and plyometric exercises will help him improve his power and performance in the Burpees Broad Jump.

Strategies


- Pacing: Dennis should work on finding a balance between maintaining a consistent pace throughout the race and pushing himself to improve his overall time. Starting too fast can lead to fatigue later on, while starting too slow may result in not achieving his maximum potential. He should aim for a steady and sustainable pace throughout the race.

- Transition Efficiency: To minimize time spent in the Roxzone, Dennis should practice transitioning between exercises quickly and efficiently. He can simulate race scenarios during his training sessions to improve his transition time and ensure a smooth flow between exercises.

- Practice Specific Exercises: Dennis should incorporate specific exercises that mimic the movements and demands of the race segments. This will help him become more efficient and comfortable in executing those movements during the actual race.

- Mental Preparation: Hyrox races require mental toughness and resilience. Dennis should focus on mental preparation techniques, such as visualization and positive self-talk, to stay motivated and overcome challenges during the race.

In conclusion, Dennis Stange performed well in the Hyrox race, but there are areas for improvement, particularly in his running performance and transition time. By incorporating specific training strategies and techniques, such as interval training, strength exercises, and improving transition efficiency, he can enhance his overall performance in future races.

Similar Athletes
Macdonald Tyler 2024 Fort Lauderdale 01:31:35
Bocquenet Xavier 2023 Barcelona 01:31:57
Oliver Paul 2024 Manchester 01:31:13
Domanico Richard 2019 New York 01:31:30
Fisunovs Nikita 2024 Malaga 01:31:20
De Bels Eron 2023 Maastricht European Championships 01:31:20
Täuber Marc 2023 Frankfurt 01:31:43
Domiter Jadranko 2023 Köln 01:31:10
Ilyasa Muhammad 2024 Singapore National Stadium 01:31:20
Dotrimont Stellings Kevin 2024 Maastricht 01:31:40

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