Elbe Dennis Hyrox Result

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.

Performance Highlights

GER GER Flag Men 30-34 #143001 01:17:08 92nd in AG | Top 33.1% 342nd | Top 27.4%
+00:50
39:37
Run Total
+00:07
04:57
Avg. Lap
+00:12
04:25
Best Lap
-01:53
30:43
Workout Total
-00:14
03:50
Avg. Workout
+01:05
06:52
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 Elbe 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 Elbe 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 Elbe 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 Elbe 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 05:43. Check the detail of the improvement plan below.

03:21 Potential Improvement 58.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 03:21 07:25 to 04:04 58.6%
Run Total 02:08 39:37 to 37:29 37.3%
Farmers Carry 00:07 01:53 to 01:46 2.0%
Wall Balls 00:07 05:10 to 05:03 2.0%
Ski Erg 00:00 03:44 to 03:44 0.0%
Sled Push 00:00 01:13 to 01:13 0.0%
Sled Pull 00:00 03:18 to 03:18 0.0%
Rowing 00:00 04:11 to 04:11 0.0%
Sandbag Lunges 00:00 03:49 to 03:49 0.0%

Splits Time

Elbe Dennis Perfect Race
Splits Total Average Total
Running 1 04:15 00:00 04:16 -00:01 00:00 +00:00
Ski Erg 03:44 04:15 04:19 -00:35 04:16 -00:01
Running 2 04:42 07:59 04:33 +00:09 08:35 -00:36
Sled Push 01:13 12:41 02:37 -01:24 13:08 -00:27
Running 3 05:31 13:54 04:55 +00:36 15:45 -01:51
Sled Pull 03:18 19:25 04:21 -01:03 20:40 -01:15
Running 4 05:28 22:43 04:53 +00:35 25:01 -02:18
Burpees Broad Jump 07:25 28:11 04:33 +02:52 29:54 -01:43
Running 5 05:30 35:36 05:01 +00:29 34:27 +01:09
Rowing 04:11 41:06 04:37 -00:26 39:28 +01:38
Running 6 04:52 45:17 04:55 -00:03 44:05 +01:12
Farmers Carry 01:53 50:09 01:59 -00:06 49:00 +01:09
Running 7 04:25 52:02 04:53 -00:28 50:59 +01:03
Sandbag Lunges 03:49 56:27 04:29 -00:40 55:52 +00:35
Running 8 04:58 01:00:16 05:19 -00:21 01:00:21 -00:05
Wall Balls 05:10 01:05:14 05:41 -00:31 01:05:40 -00:26
Roxzone 06:52 01:17:08 05:47 +01:05 01:17:08
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Dennis Elbe demonstrated solid athletic performance during the 2024 Hyrox event in Hamburg, ranking in the top 33% of all participants and in the top 42% of his age group (30-34). His overall finishing time was 01:17:08, with a total running time of 00:39:37, which was slightly slower than the average time. This suggests that Dennis has a more balanced athletic profile, excelling in strength-oriented segments but needing to boost his running speed. His pacing throughout the race was noteworthy, as he tended to start faster than average, then slow down in the subsequent segments. This indicates a need for improved pacing to conserve energy for the later stages of the race.

Segments to Improve:

  • Burpees Broad Jump: This segment was significantly slower than average, indicating a need for improvement in explosive strength and coordination. Incorporating plyometric exercises such as box jumps, jump squats, and power cleans will help improve explosive power. Practicing the actual movement of the burpees broad jump will also help improve coordination and speed in this segment.
  • Roxzone: This segment represents transition time between exercise zones and was slower than average. This suggests a need for improved fitness and quicker transitions. High-intensity interval training (HIIT) with short rest periods will boost overall fitness and improve recovery times. Practicing quick transitions between exercises during training will also help speed up this segment.
  • Running Total: While Dennis's best running lap was 00:04:25, his overall running time was slower than average. Incorporating more interval running and tempo runs into his training routine will improve speed and endurance. Additionally, focusing on running form and efficiency can also help improve performance in this area.

Race Strategies:

For future races, Dennis should focus on pacing himself more effectively, especially in the early stages of the race to conserve energy for the later segments. This can be achieved by setting target times for each segment based on his training performances. Additionally, improving transition times between exercise zones will shave off valuable seconds from his total race time. This can be practiced during training sessions. Lastly, focusing on improving his running speed and explosive strength will help boost his performance in the running and burpees broad jump segments, respectively.

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
Chubb Michael 2024 Dublin 01:17:06
Pasquali Simone 2023 Milan 01:17:17
Mulligan Shane 2024 Birmingham 01:16:39
Boomsma Nils 2024 Köln 01:17:18
Pieniążek Patryk 2024 Katowice 01:17:07
Idoko Victor 2024 Sydney 01:17:08
Okeeffe Patrick 2023 Manchester 01:17:35
Laurence Richard 2024 Sports Direct HYROX London 01:16:57
Pitkänen Mikko 2024 Frankfurt 01:17:00
Smith Sean 2024 Hong Kong 01:17:10

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Frankfurt 01:16:52

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