Season 19/20 2020 Hannover (670) HYROX (497) Men (325) Gröffel Henning

Gröffel Henning Hyrox Result

Dive into this athlete’s performance at 2020 Hannover 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 475 similar athletes.

Performance Highlights

GER GER Flag Men 30-34 #122030 01:56:45 67th in AG | Top 90.5% 299th | Top 92.0%
-02:55
53:47
Run Total
-00:21
06:43
Avg. Lap
+00:43
06:16
Best Lap
+04:00
53:30
Workout Total
+00:30
06:41
Avg. Workout
-01:07
09:33
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 475 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 475 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Gröffel Henning'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 Gröffel Henning'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 475 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 Gröffel Henning'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 Gröffel Henning'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 05:54. Check the detail of the improvement plan below.

02:30 Potential Improvement 42.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:30 10:19 to 07:49 42.4%
Wall Balls 01:54 11:24 to 09:30 32.2%
Farmers Carry 01:18 04:14 to 02:56 22.0%
Run Total 00:12 53:47 to 53:35 3.4%
Ski Erg 00:00 04:46 to 04:46 0.0%
Sled Push 00:00 03:49 to 03:49 0.0%
Sled Pull 00:00 06:44 to 06:44 0.0%
Rowing 00:00 05:16 to 05:16 0.0%
Sandbag Lunges 00:00 06:58 to 06:58 0.0%

Splits Time

Gröffel Henning Perfect Race
Splits Total Average Total
Running 1 06:50 00:00 05:35 +01:15 00:00 +00:00
Ski Erg 04:46 06:50 04:53 -00:07 05:35 +01:15
Running 2 06:21 11:36 06:17 +00:04 10:28 +01:08
Sled Push 03:49 17:57 03:54 -00:05 16:45 +01:12
Running 3 06:42 21:46 07:01 -00:19 20:39 +01:07
Sled Pull 06:44 28:28 06:50 -00:06 27:40 +00:48
Running 4 06:51 35:12 07:04 -00:13 34:30 +00:42
Burpees Broad Jump 10:19 42:03 08:11 +02:08 41:34 +00:29
Running 5 06:57 52:22 07:24 -00:27 49:45 +02:37
Rowing 05:16 59:19 05:29 -00:13 57:09 +02:10
Running 6 06:55 01:04:35 07:05 -00:10 01:02:38 +01:57
Farmers Carry 04:14 01:11:30 02:51 +01:23 01:09:43 +01:47
Running 7 06:59 01:15:44 07:07 -00:08 01:12:34 +03:10
Sandbag Lunges 06:58 01:22:43 07:29 -00:31 01:19:41 +03:02
Running 8 06:16 01:29:41 09:02 -02:46 01:27:10 +02:31
Wall Balls 11:24 01:35:57 09:53 +01:31 01:36:12 -00:15
Roxzone 09:33 01:56:45 10:40 -01:07 01:56:45
Based on 475 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Henning Gröffel's performance in the Hyrox race in Hannover was solid, placing him in the top 60% of all athletes and the top 64% in his age group. His overall time of 01:56:45 is respectable, but there are areas where he can improve to enhance his performance.

Henning's total running time of 00:53:47 is 00:49 slower than the average, indicating that he may need to focus on improving his running fitness. However, it is worth noting that his best running lap time of 00:06:16 is 02:51 faster than the average, showcasing his potential as a strong runner.

Segments to Improve


1. Burpees Broad Jump:
Henning's time of 00:10:19 in this segment is 02:29 slower than the average. To improve his performance, he should focus on enhancing his cardiovascular endurance and muscular endurance. Incorporating high-intensity interval training (HIIT) workouts, such as burpee intervals, can help improve his overall fitness. Additionally, practicing efficient and explosive burpee techniques, ensuring a smooth and quick transition between movements, can help reduce his time in this segment.

2. Running 1:
Henning's time of 00:06:50 in this segment is 01:35 slower than the average. To improve his running performance, he should focus on increasing his overall running endurance and speed. Incorporating interval training, such as tempo runs and fartlek runs, can help improve his running pace. Additionally, incorporating strength training exercises that target the lower body, such as squats and lunges, can help improve his running performance.

3. Wall Balls:
Henning's time of 00:11:24 in this segment is 01:33 slower than the average. To improve his performance in wall balls, he should focus on enhancing his lower body strength and power. Incorporating exercises such as squats, lunges, and box jumps can help improve his lower body strength and explosiveness. Additionally, practicing proper form and technique, including proper squat depth and efficient tossing of the wall ball, can help improve his performance in this segment.

4. Farmers Carry:
Henning's time of 00:04:14 in this segment is 01:21 slower than the average. To improve his performance in the farmers carry, he should focus on enhancing his grip strength and overall upper body strength. Incorporating exercises such as deadlifts, rows, and farmer's carries with heavier weights can help improve his grip strength and overall performance in this segment.

5. Best Lap:
Henning's best lap time of 00:06:16 is 02:51 faster than the average, showcasing his strength as a runner. To further enhance his running performance, he can focus on incorporating hill sprints and interval training to improve his overall speed and endurance.

6. Run Total:
Henning's total running time of 00:53:47 is 00:49 slower than the average. To improve his overall running performance, he should focus on increasing his endurance and speed through consistent running training. Incorporating longer distance runs, interval training, and hill workouts can help improve his overall running performance.

Strategies


During the race, Henning can implement the following strategies to enhance his performance:
1. Pace Management:
Henning should focus on maintaining a consistent pace throughout the race to avoid burning out too quickly. This can be achieved by monitoring his heart rate and ensuring that he stays within his target heart rate zones.

2. Efficient Transitions:
Henning should aim to minimize the time spent in the roxzone between exercise zones. This can be achieved by practicing quick transitions during training and focusing on improving his overall fitness and transition time.

3. Strategic Rest:
While it is important to push oneself during the race, Henning should also be mindful of taking strategic rest breaks when needed. This can help prevent fatigue and improve overall performance.

4. Mental Preparation:
Henning should focus on mental preparation techniques such as visualization and positive self-talk to stay motivated and focused throughout the race.

By implementing these strategies and incorporating the suggested training techniques and exercises, Henning can enhance his overall 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
Raczaktokarczyk Lukasz 2023 Warschau 01:57:12
Calpin Ramlawi Adnan 2023 Amsterdam 01:56:25
Anthony Andrew 2024 Singapore 01:56:25
Heatley Pete 2024 Sydney 01:56:27
Welsh Ethan 2023 London 01:56:56
Allien Geoffrey 2024 Paris 01:56:55
Rook Mark 2024 Singapore 01:56:30
Goerke Timo 2024 Hamburg 01:56:28
Leong Steve 2024 Taipei 01:56:55
Hernandez Omar 2024 Mexico City 01:56:28

Measure Your Performance Against Top Athletes

Other Results from this athlete
2021 Berlin 02:08:34
2019 Frankfurt 01:57:44
2022 Bremen 01:51:36
2022 Essen 01:52:39
2019 Hannover 02:02:14
2021 Hamburg 02:02:44

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