Dive into this athlete’s performance at 2018 Essen 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.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 03:38. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Wall Balls | 02:40 (From 09:10 to 06:30) | 73.4% |
| Sled Push | 00:32 (From 03:25 to 02:53) | 14.7% |
| Ski Erg | 00:17 (From 04:45 to 04:28) | 7.8% |
| Farmers Carry | 00:05 (From 02:15 to 02:10) | 2.3% |
| Rowing | 00:02 (From 04:52 to 04:50) | 0.9% |
| Run Total | 00:02 (From 43:23 to 43:21) | 0.9% |
| Sled Pull | 00:00 (From 04:32 to 04:32) | 0.0% |
| BBJ | 00:00 (From 04:31 to 04:31) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:57 to 04:57) | 0.0% |
| Bennedsen Frank | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:57 | 00:00 | 04:46 +00:11 | 00:00 +00:00 |
| Ski Erg | 04:45 | 04:57 | 04:31 +00:14 | 04:46 +00:11 |
| Running 2 | 05:06 | 09:42 | 05:07 -00:01 | 09:17 +00:25 |
| Sled Push | 03:25 | 14:48 | 03:03 +00:22 | 14:24 +00:24 |
| Running 3 | 05:19 | 18:13 | 05:36 -00:17 | 17:27 +00:46 |
| Sled Pull | 04:32 | 23:32 | 05:14 -00:42 | 23:03 +00:29 |
| Running 4 | 05:24 | 28:04 | 05:35 -00:11 | 28:17 -00:13 |
| Burpees Broad Jump | 04:31 | 33:28 | 05:43 -01:12 | 33:52 -00:24 |
| Running 5 | 05:45 | 37:59 | 05:46 -00:01 | 39:35 -01:36 |
| Rowing | 04:52 | 43:44 | 04:54 -00:02 | 45:21 -01:37 |
| Running 6 | 05:26 | 48:36 | 05:36 -00:10 | 50:15 -01:39 |
| Farmers Carry | 02:15 | 54:02 | 02:18 -00:03 | 55:51 -01:49 |
| Running 7 | 05:40 | 56:17 | 05:35 +00:05 | 58:09 -01:52 |
| Sandbag Lunges | 04:57 | 01:01:57 | 05:26 -00:29 | 01:03:44 -01:47 |
| Running 8 | 05:49 | 01:06:54 | 06:17 -00:28 | 01:09:10 -02:16 |
| Wall Balls | 09:10 | 01:12:43 | 06:55 +02:15 | 01:15:27 -02:44 |
| Roxzone | 07:53 | 01:29:46 | 07:24 +00:29 | 01:29:46 |
In terms of his splits, Frank's total running time was 00:43:23, which was 00:35 slower than the average. This indicates that he may need to focus on improving his running performance. His best running lap was 00:04:57, which was 00:21 slower than average.
To improve his performance in these segments, Frank should focus on the following training strategies and techniques:
1. Wall Balls: Frank should work on improving his wall ball performance by incorporating exercises that target his upper body and core strength. This can include exercises such as overhead presses, push-ups, and medicine ball slams. Additionally, he should focus on improving his technique and form to maximize efficiency during the wall ball segment.
2. Roxzone: The roxzone is the time spent between the exercise zones, and in Frank's case, it was slower than average. To improve this segment, Frank should focus on improving his overall fitness and his transition time. This can be achieved by incorporating interval training, circuit training, and plyometric exercises into his training routine. Additionally, he should work on improving his mental focus and efficiency during transitions.
3. Run Total and Best Lap: To improve his overall running performance, Frank should focus on incorporating interval training and speed work into his training routine. This can include high-intensity interval training (HIIT), tempo runs, and hill sprints. Additionally, he should work on improving his endurance through long-distance running and incorporating strength training exercises that target the muscles used in running, such as squats and lunges.
4. Running 1 and Ski Erg: These segments also indicate a need for improvement in Frank's running performance. He should focus on improving his speed and endurance through interval training and incorporating exercises that target his lower body strength, such as plyometric jumps, step-ups, and single-leg exercises.
Overall, Frank Bennedsen had a strong performance in the 2018 Essen Hyrox race. By focusing on improving his running performance, implementing specific training strategies, and refining his race strategies, he has the potential to further enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Piek Manuel | 2023 Köln | 01:30:01 | |
| Pole Rhyse | 2024 Perth | 01:29:50 | |
| Smith Lee | 2024 Birmingham | 01:29:39 | |
| Mora Manuel | 2024 Milan | 01:29:37 | |
| Tennhardt Felix | 2021 Leipzig | 01:29:24 | |
| Poynter Jake | 2024 Sports Direct HYROX London | 01:29:44 | |
| Teo Ser Luck | 2024 Singapore | 01:29:59 | |
| Earlam Matty | 2024 Glasgow | 01:29:56 | |
| Woodward Mark | 2023 London | 01:29:16 | |
| Schmidle Gerd | 2024 Stuttgart | 01:30:02 | |
| Other Results from this athlete | ||
|---|---|---|
| 2019 Oberhausen Bennedsen Frank | 01:21:50 | |
| 2019 Leipzig Bennedsen Frank | 01:24:22 | |
| 2024 Hamburg Bennedsen Frank | 01:46:58 | |
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Bennedsen Frank
