Season 24/25 2024 Frankfurt (3346) HYROX (2825) Men (1865) Grüneberg Markus

Grüneberg Markus Hyrox Result

Dive into this athlete’s performance at 2024 Frankfurt 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 193 similar athletes.

Performance Highlights

GER GER Flag Men 55-59 #130019 02:09:08 38th in AG | Top 95.0% 1453rd | Top 98.4%
-04:00
59:29
Run Total
-00:29
07:26
Avg. Lap
+00:43
06:45
Best Lap
+05:15
59:30
Workout Total
+00:40
07:26
Avg. Workout
-01:15
10:14
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 193 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 193 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Grüneberg Markus'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 Grüneberg Markus'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 193 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 Grüneberg Markus'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 Grüneberg Markus'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 08:52. Check the detail of the improvement plan below.

02:08 Potential Improvement 24.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:08 59:29 to 57:21 24.1%
Wall Balls 01:53 12:28 to 10:35 21.2%
Sled Pull 01:38 09:06 to 07:28 18.4%
Sandbag Lunges 00:58 08:55 to 07:57 10.9%
Rowing 00:43 06:19 to 05:36 8.1%
Ski Erg 00:42 05:45 to 05:03 7.9%
Burpees Broad Jump 00:41 09:19 to 08:38 7.7%
Farmers Carry 00:09 03:20 to 03:11 1.7%
Sled Push 00:00 04:18 to 04:18 0.0%

Splits Time

Grüneberg Markus Perfect Race
Splits Total Average Total
Running 1 05:57 00:00 05:55 +00:02 00:00 +00:00
Ski Erg 05:45 05:57 05:01 +00:44 05:55 +00:02
Running 2 06:45 11:42 06:41 +00:04 10:56 +00:46
Sled Push 04:18 18:27 04:13 +00:05 17:37 +00:50
Running 3 07:08 22:45 07:52 -00:44 21:50 +00:55
Sled Pull 09:06 29:53 07:32 +01:34 29:42 +00:11
Running 4 07:14 38:59 07:53 -00:39 37:14 +01:45
Burpees Broad Jump 09:19 46:13 08:54 +00:25 45:07 +01:06
Running 5 07:35 55:32 08:25 -00:50 54:01 +01:31
Rowing 06:19 01:03:07 05:45 +00:34 01:02:26 +00:41
Running 6 07:29 01:09:26 07:54 -00:25 01:08:11 +01:15
Farmers Carry 03:20 01:16:55 03:03 +00:17 01:16:05 +00:50
Running 7 07:42 01:20:15 07:57 -00:15 01:19:08 +01:07
Sandbag Lunges 08:55 01:27:57 08:30 +00:25 01:27:05 +00:52
Running 8 09:42 01:36:52 10:47 -01:05 01:35:35 +01:17
Wall Balls 12:28 01:46:34 11:17 +01:11 01:46:22 +00:12
Roxzone 10:14 02:09:08 11:29 -01:15 02:09:08
Based on 193 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Markus, you crushed it out there at the 2024 Frankfurt Hyrox! Finishing with an overall time of 02:09:08 puts you in the top 98% of all participants and 95% in your age group. That’s no small feat! 👏 Your total running time of 59:29 is impressive—04:00 faster than average. You clearly have a runner’s profile, and this is a strength you should leverage moving forward. However, your pacing in the first running segment was a bit too fast, which might have affected your performance in later exercises. Remember, it’s a marathon, not a sprint—unless it’s a Hyrox race, then it’s a controlled chaos sprint!

While your running game is strong, it’s evident from your splits that you have some areas to improve, particularly in strength-based segments. The Sled Pull and Wall Balls were notably slower than average, indicating a need to enhance your strength endurance. The transition times, or roxzone, were also a bit longer than average, hinting that you might have taken extra time to regroup or strategize between exercises. Let’s break it down and turn those weaknesses into strengths!

Segments to Improve:
  • Sled Pull: 09:06 (1:34 slower than average)
  • This segment was a major contributor to your overall time. Focus on strength training that emphasizes pulling movements. Try incorporating exercises like:

    • Weighted sled drags: Work on dragging a sled at varying weights to build both strength and endurance.
    • Resistance band pulls: These will help develop the specific muscle groups you rely on during the sled pull.
    • Deadlifts: A classic move that builds overall back and leg strength, essential for that sled!
  • Wall Balls: 12:28 (1:11 slower than average)
  • Wall balls can feel like punishment, but they’re a game-changer! Here’s how you can improve:

    • Increase your squat depth and ensure your technique is solid. A deeper squat will engage more muscle groups.
    • Practice wall ball drills in sets: Start with lighter weights and focus on form. Gradually increase the weight as you improve.
    • Incorporate core strengthening exercises like planks and medicine ball throws, which will help you maintain stability during the movement.
  • Sandbag Lunges: 08:55 (0:58 slower than average)
  • Sandbag lunges are tough but can be improved with some focused work:

    • Weighted lunges: Incorporate forward and reverse lunges with weights to build strength and endurance.
    • Core stability: Use exercises like side planks to enhance your core strength, which will help with balance during lunges.
  • Rowing: 06:19 (0:34 slower than average)
  • Rowing technique can make a significant difference. Focus on:

    • Intervals on the rowing machine: Aim for high-intensity intervals followed by brief rest periods to build your stamina.
    • Form drills: Ensure your pull and recovery phases are efficient. Keep your back straight and engage your core!
  • Ski Erg: 05:45 (0:44 slower than average)
  • This requires a mix of upper body strength and endurance. Try:

    • Incorporating more upper body strength training: Focus on exercises like pull-ups and shoulder presses.
    • Interval training on the Ski Erg: Work on short, intense bursts followed by brief recoveries to build both strength and endurance.
  • Burpees Broad Jump: 09:19 (0:25 slower than average)
  • Burpees are a love-hate relationship, but let’s make them work for you:

    • Practice burpee variations to build speed and endurance: Add in jump squats and box jumps for explosive power.
    • Focus on transitioning quickly from the jump to the squat position; practice this rhythm to reduce your time.
Race Strategies:
  • Pacing: Start with a controlled pace in the initial running segments. It’s easy to get excited, but maintaining a steady pace will help you maintain energy for later exercises.
  • Transitions: Work on your transition speed. Incorporate "transition drills" in your training, where you practice moving from one exercise to another efficiently. Think of it like a relay race—every second counts!
  • Visualization: Before the race, visualize each segment in your mind. Picture yourself executing with precision and speed. It’s like being your own biggest fan! 🎉
Conclusion:

Markus, you’ve got the heart and the hustle to keep improving! Remember, “It’s not about the destination; it’s about the journey.” 🎯 Embrace the grind, and let’s turn those weaknesses into strengths. You have what it takes to elevate your performance. Keep pushing yourself, and before you know it, you’ll be smashing those goals! And hey, a little humor never hurt anyone—just remember, when life gives you lemons, do wall balls with them! Keep up the hard work, and don’t forget to have fun out there. You’re a warrior, and I believe in you! 💪

Yours in performance,

The Rox-Coach

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
Skala Steven 2024 Stuttgart 02:09:23
Lim Bryan 2024 Beijing 02:09:25
Tay Billy 2024 Singapore National Stadium 02:09:31
Pusateri Alessio Eduardo 2023 Milan 02:08:44
Waugh Joe 2023 Dallas 02:09:13
Rensink Gerben 2024 Rotterdam 02:09:15
Weinhardt Burkhard 2023 Hannover 02:09:00
Jimenez Luis 2024 Ciudad de Mexico 02:08:48
Simmons William 2024 Washington - North American Championships 02:09:26
Smith Walt 2022 Chicago 02:09:30

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Hannover 02:15:34
2023 München 02:14:01
2024 Köln 02:13:34

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