Gründler Benjamin
Hyrox Result
Dive into this athlete’s performance at 2024 Vienna - European Championship 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.
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 Gründler Benjamin'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 Gründler Benjamin'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 Gründler Benjamin'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 Gründler Benjamin'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
05:29.
Check the detail of the improvement plan below.
03:20
Potential Improvement
60.8%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Benjamin Gründler's performance in the 2024 Vienna - European Championship places him in the top third of competitors, which is commendable. Notably, his overall rank is 303 out of 907 athletes, and he ranks 54th within his age group of 25-29, placing him in the top 35% of his category. This indicates a strong competitive level in a highly challenging environment. Benjamin's total running time was 00:42:46, which is 02:20 slower than the average, suggesting that while his endurance and speed are above average, there's room for improvement in his running efficiency and pacing. His strong performance in exercises such as the Sled Push, Rowing, and Sandbag Lunges indicates a favorable strength profile. However, his performance in the Burpees Broad Jump and other running segments suggests the need for enhanced aerobic conditioning and technique refinement. Benjamin appears to have started the race at a strong pace but struggled to maintain this in later running segments, indicating potential issues with pacing and endurance over distance.
Segments to Improve:
- Run Total: To improve running efficiency and endurance, Benjamin should incorporate interval training, tempo runs, and long, steady-state runs into his training regimen. Focusing on improving VO2 max and lactate threshold through interval training (e.g., 400 to 800 meters repeats) will help in sustaining higher speeds for longer durations. Additionally, technique drills focusing on form, such as high knees and butt kicks, can enhance running mechanics.
- Burpees Broad Jump: This segment requires both strength and explosive power. Plyometric exercises, such as box jumps and squat jumps, can increase power. Improving burpee efficiency through form practice—ensuring proper push-up form and a powerful jump—will decrease the time taken per repetition. Strength training focusing on the lower body and core, including squats, deadlifts, and planks, will also support improvements in this area.
- Sled Pull: To enhance performance in sled pull segments, Benjamin should focus on building leg and core strength. Exercises like weighted sled pulls/pushes, deadlifts, and farmer's walks will build the specific strength needed. Technique adjustments, such as maintaining a low center of gravity and taking powerful, deliberate steps, can also improve efficiency.
- Wall Balls: Improving wall ball performance is about enhancing throwing power and squatting endurance. High-repetition wall ball practice focusing on form and efficiency, coupled with strength training for the legs, shoulders, and core (e.g., squats, press, and core stabilization exercises), will be beneficial. Incorporating endurance-building exercises like thrusters with lighter weight can also improve stamina for this segment.
Race Strategies:
- Effective Pacing: Benjamin should focus on maintaining a steady pace throughout the race, avoiding starting too fast, which could lead to early fatigue. Implementing a pacing strategy that includes controlled running splits based on training performances will help in conserving energy for the entire race.
- Transition Efficiency: Minimizing time spent in the Roxzone indicates efficient transitions between exercises. Practicing quick transitions in training, including setup and execution of exercises, will reduce overall time spent in non-exercise segments. This could involve drills that mimic the race-day switch from running to strength exercises and vice versa.
- Strength and Conditioning Balance: Given Benjamin's better performance in strength exercises compared to running, a balanced approach should be adopted in training. Incorporating more targeted running training will help improve his running time, while maintaining his strength level through consistent, but not overly emphasized, strength training.
- Mental Preparation: Mental toughness and the ability to push through challenging segments of the race can significantly impact performance. Techniques such as visualization, setting mini-goals throughout the race, and positive self-talk can be beneficial in maintaining focus and determination throughout the event.
Overall, Benjamin has demonstrated strong potential in both strength and endurance components of the Hyrox race. With focused training adjustments and strategic race planning, there is a clear path to achieving even higher performance levels in future events.
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
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