Season 23/24 2024 Rotterdam (2178) HYROX (1965) Men (1380) Karsten Dennis

Karsten Dennis Hyrox Result

Dive into this athlete’s performance at 2024 Rotterdam 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

NED NED Flag Men 40-44 #171004 01:26:49 61st in AG | Top 33.2% 486th | Top 35.2%
+00:22
43:39
Run Total
+00:03
05:27
Avg. Lap
+00:10
04:48
Best Lap
-01:42
34:53
Workout Total
-00:13
04:21
Avg. Workout
+01:23
08:22
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 Karsten 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 Karsten 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 Karsten 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 Karsten 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 04:12. Check the detail of the improvement plan below.

01:30 Potential Improvement 35.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:30 43:39 to 42:09 35.7%
Sandbag Lunges 01:08 06:03 to 04:55 27.0%
Burpees Broad Jump 00:59 06:06 to 05:07 23.4%
Rowing 00:28 05:14 to 04:46 11.1%
Ski Erg 00:07 04:31 to 04:24 2.8%
Sled Push 00:00 02:06 to 02:06 0.0%
Sled Pull 00:00 04:06 to 04:06 0.0%
Farmers Carry 00:00 02:02 to 02:02 0.0%
Wall Balls 00:00 04:45 to 04:45 0.0%

Splits Time

Karsten Dennis Perfect Race
Splits Total Average Total
Running 1 05:06 00:00 04:41 +00:25 00:00 +00:00
Ski Erg 04:31 05:06 04:28 +00:03 04:41 +00:25
Running 2 04:48 09:37 05:01 -00:13 09:09 +00:28
Sled Push 02:06 14:25 02:56 -00:50 14:10 +00:15
Running 3 05:26 16:31 05:27 -00:01 17:06 -00:35
Sled Pull 04:06 21:57 05:00 -00:54 22:33 -00:36
Running 4 05:19 26:03 05:26 -00:07 27:33 -01:30
Burpees Broad Jump 06:06 31:22 05:23 +00:43 32:59 -01:37
Running 5 05:44 37:28 05:37 +00:07 38:22 -00:54
Rowing 05:14 43:12 04:51 +00:23 43:59 -00:47
Running 6 05:16 48:26 05:30 -00:14 48:50 -00:24
Farmers Carry 02:02 53:42 02:12 -00:10 54:20 -00:38
Running 7 05:27 55:44 05:27 +00:00 56:32 -00:48
Sandbag Lunges 06:03 01:01:11 05:10 +00:53 01:01:59 -00:48
Running 8 06:36 01:07:14 06:06 +00:30 01:07:09 +00:05
Wall Balls 04:45 01:13:50 06:35 -01:50 01:13:15 +00:35
Roxzone 08:22 01:26:49 06:59 +01:23 01:26:49
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Dennis Karsten has shown a commendable performance in the 2024 Rotterdam HYROX race, finishing in the top 24% of all athletes and within the top 22% of his age group. His overall time of 01:26:49 indicates a balanced athlete with a slight inclination towards strength-based events, as evidenced by his exceptional performance in the Sled Push, Sled Pull, and Wall Balls. Dennis' total running time was slightly slower than average, suggesting that while running is not his weakest area, there is room for improvement to become a more well-rounded athlete. His pacing started a bit slower in the initial running segment but improved significantly in subsequent runs, indicating a potential strategy of conserving energy for later stages of the race.

Segments to Improve:

  • Roxzone: Dennis spent significantly more time in the Roxzone than average, indicating slower transitions or additional rest. To improve, focus on high-intensity interval training (HIIT) to enhance overall fitness, coupled with specific drills for quick transitions, such as timed equipment setups and breakdowns in training sessions.
  • Total Running Time: To address the slightly slower overall running time, Dennis should incorporate more running-focused training into his routine. Interval running, tempo runs, and hill sprints can improve speed and endurance. Running drills to improve form, such as high knees and butt kicks, would also be beneficial.
  • Burpees Broad Jump: This segment was significantly slower, suggesting a need for improved explosive strength and endurance. Plyometric exercises like box jumps, squat jumps, and lunge jumps can enhance explosive power, while burpee intervals will directly target the required endurance and efficiency for this obstacle.
  • Sandbag Lunges: Dennis’ performance in this segment indicates a need for improved lower body strength and stability. Incorporating weighted lunges, Bulgarian split squats, and deadlifts into his routine will build strength, while balance exercises like single-leg Romanian deadlifts can improve stability and endurance with the sandbag.
  • Rowing: To improve rowing times, focusing on technique workshops to ensure efficient power transfer and stamina-building rowing intervals will be key. Ergometer intervals at varying intensities and distances, complemented by core strengthening exercises, will enhance rowing performance.

Race Strategies:

  • Start Conservatively: Dennis should aim for a conservative start to conserve energy for stronger segments and to avoid early fatigue. This pacing strategy can be practiced in training runs by starting at a moderate pace and gradually increasing speed.
  • Transition Efficiency: Minimize time in the Roxzone by practicing quick transitions between exercises and runs during training. Setting up mock transition zones in training sessions can help simulate race conditions.
  • Segment-Specific Training: Tailor training sessions to include a mix of strength, endurance, and running based on the segments identified for improvement. Segment-specific drills should be a routine part of training leading up to the race.
  • Mental Preparation: Mental resilience is key in endurance races. Visualization techniques, focusing on overcoming tough segments and maintaining a positive mindset, can be beneficial. Also, practicing race scenarios, including starting off slower or facing fatigue, can prepare Dennis mentally for race day challenges.
  • Nutrition and Recovery: An often overlooked aspect of race preparation is nutrition and recovery. Dennis should focus on a nutrition plan that supports his training intensity and recovery strategies, including adequate rest and active recovery sessions to maintain peak performance levels.

By addressing these areas of improvement with specific training strategies and maintaining his strengths, Dennis Karsten is well-positioned to enhance his performance in future HYROX races.

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
Canak Davorin 2024 Malaga 01:27:19
Riera Albert 2024 Mexico City 01:27:00
Müller Frank 2024 Stuttgart 01:26:33
Bruno Bruno 2024 Bilbao 01:26:37
Martínez Valero Juan Fernando 2022 Madrid 01:27:06
Leggatt Gordon 2024 London 01:26:21
Williams Taylor 2024 Berlin 01:27:05
Leandri Luis Fernando 2024 Milan 01:27:09
Wagner Udo 2024 Stuttgart 01:26:34
Eighteen Jonathan 2024 Sports Direct HYROX London 01:26:49

Measure Your Performance Against Top Athletes

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