Dive into this athlete’s performance at 2023 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.
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.
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.
This section showcases the entire Hohendorff Alexander'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 Hohendorff Alexander's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Hohendorff Alexander'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.
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 Hohendorff Alexander'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 02:56. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 01:27 | 07:50 to 06:23 | 49.4% |
| Sandbag Lunges | 00:47 | 06:44 to 05:57 | 26.7% |
| Sled Push | 00:26 | 03:46 to 03:20 | 14.8% |
| Rowing | 00:07 | 05:11 to 05:04 | 4.0% |
| Farmers Carry | 00:04 | 02:32 to 02:28 | 2.3% |
| Ski Erg | 00:03 | 04:42 to 04:39 | 1.7% |
| Sled Pull | 00:02 | 05:43 to 05:41 | 1.1% |
| Wall Balls | 00:00 | 07:23 to 07:23 | 0.0% |
| Run Total | 00:00 | 45:47 to 45:47 | 0.0% |
| Hohendorff Alexander | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:53 | 00:00 | 05:03 -00:10 | 00:00 +00:00 |
| Ski Erg | 04:42 | 04:53 | 04:38 +00:04 | 05:03 -00:10 |
| Running 2 | 05:19 | 09:35 | 05:32 -00:13 | 09:41 -00:06 |
| Sled Push | 03:46 | 14:54 | 03:21 +00:25 | 15:13 -00:19 |
| Running 3 | 05:35 | 18:40 | 06:06 -00:31 | 18:34 +00:06 |
| Sled Pull | 05:43 | 24:15 | 05:48 -00:05 | 24:40 -00:25 |
| Running 4 | 05:59 | 29:58 | 06:03 -00:04 | 30:28 -00:30 |
| Burpees Broad Jump | 07:50 | 35:57 | 06:36 +01:14 | 36:31 -00:34 |
| Running 5 | 05:56 | 43:47 | 06:19 -00:23 | 43:07 +00:40 |
| Rowing | 05:11 | 49:43 | 05:06 +00:05 | 49:26 +00:17 |
| Running 6 | 05:50 | 54:54 | 06:07 -00:17 | 54:32 +00:22 |
| Farmers Carry | 02:32 | 01:00:44 | 02:31 +00:01 | 01:00:39 +00:05 |
| Running 7 | 05:55 | 01:03:16 | 06:07 -00:12 | 01:03:10 +00:06 |
| Sandbag Lunges | 06:44 | 01:09:11 | 06:11 +00:33 | 01:09:17 -00:06 |
| Running 8 | 06:24 | 01:15:55 | 07:06 -00:42 | 01:15:28 +00:27 |
| Wall Balls | 07:23 | 01:22:19 | 07:54 -00:31 | 01:22:34 -00:15 |
| Roxzone | 09:24 | 01:38:56 | 08:28 +00:56 | 01:38:56 |
In terms of pacing, Alexander's running performance was consistent, with the total running time being faster than average. This suggests that he has a strong running profile and should focus on maintaining and improving his running abilities. However, there were some segments where he lost time, specifically in the Burpees Broad Jump, Roxzone, and Sandbag Lunges.
- Plyometric exercises such as box jumps, jump squats, and tuck jumps to improve explosive power.
- Burpee variations that incorporate more explosive movements, such as burpee box jumps or burpee broad jumps.
- Agility ladder drills to improve footwork and coordination.
Additionally, Alexander should ensure that he maintains proper form during the Burpees Broad Jump segment, as any inefficiencies in technique can lead to slower times. He should focus on maintaining a steady pace and minimizing rest time between repetitions.
2. Roxzone:
Alexander's time in the Roxzone segment was 00:39 slower than the average. To improve this segment, he should work on improving his overall fitness and reducing transition time. Specific training strategies include:
- Incorporating high-intensity interval training (HIIT) workouts to improve cardiovascular endurance and overall fitness.
- Implementing circuit training workouts that simulate the transitions between exercises to improve efficiency and reduce time spent in the Roxzone.
- Practicing quick and seamless transitions between exercises during training sessions.
By improving his overall fitness and being more efficient with transitions, Alexander can significantly reduce his time in the Roxzone segment.
3. Sandbag Lunges:
Alexander's time in the Sandbag Lunges segment was 00:34 slower than the average. To improve this segment, he should focus on strengthening his lower body and improving his endurance. Specific exercises and techniques to incorporate into his training include:
- Lunges with added weight (such as holding dumbbells or a sandbag) to increase strength and endurance in the muscles used during the Sandbag Lunges segment.
- Squats and squat variations to further strengthen the lower body and improve overall stability.
- Endurance training through longer duration lunges or incorporating lunges into high-intensity interval training (HIIT) workouts.
In addition to the specific exercises, Alexander should also focus on maintaining proper form during the Sandbag Lunges segment to maximize efficiency and reduce time.
In conclusion, Alexander Hohendorff had a strong performance in the 2023 Hamburg Hyrox race, with a solid overall ranking and faster than average running times. To further improve his performance, he should focus on improving specific segments such as the Burpees Broad Jump, Roxzone, and Sandbag Lunges. Incorporating specific exercises, drills, and training strategies tailored to these areas will help him enhance his performance. Additionally, implementing race strategies such as pacing, efficient transitions, and mental preparation will contribute to an overall improved race experience.
| Similar Athletes | |||
|---|---|---|---|
| Walsh Laoigh | 2024 Manchester | 01:39:26 | |
| Bouter Jonathan | 2024 Amsterdam | 01:39:18 | |
| Hofmann Volkher | 2018 Stuttgart | 01:38:52 | |
| Kormann Andreas | 2022 Frankfurt | 01:39:04 | |
| Day James | 2022 Manchester | 01:39:21 | |
| Di Massimo Fabio | 2024 Milan | 01:39:15 | |
| González Torrent Sergio | 2023 Valencia | 01:39:14 | |
| Birtwistle Joseph | 2024 Sports Direct HYROX London | 01:39:09 | |
| Cuccione Paolo | 2023 Rimini | 01:39:20 | |
| Kuperus Sean | 2024 Amsterdam | 01:38:50 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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