Season 22/23 2023 Köln (785) HYROX (631) Men (446) Kruse Dennis

Kruse Dennis Hyrox Result

Dive into this athlete’s performance at 2023 Köln 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 40-44 #160009 01:28:50 34th in AG | Top 54.0% 251st | Top 56.3%
+00:41
44:45
Run Total
+00:06
05:36
Avg. Lap
+00:23
05:04
Best Lap
+00:15
37:49
Workout Total
+00:02
04:43
Avg. Workout
-00:54
06:20
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 Kruse 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 Kruse 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 Kruse 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 Kruse 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 04:13. Check the detail of the improvement plan below.

01:44 Potential Improvement 41.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:44 44:45 to 43:01 41.1%
Sandbag Lunges 01:35 06:40 to 05:05 37.5%
Ski Erg 00:24 04:51 to 04:27 9.5%
Burpees Broad Jump 00:20 05:39 to 05:19 7.9%
Sled Pull 00:10 05:03 to 04:53 4.0%
Sled Push 00:00 02:39 to 02:39 0.0%
Rowing 00:00 04:35 to 04:35 0.0%
Farmers Carry 00:00 02:08 to 02:08 0.0%
Wall Balls 00:00 06:14 to 06:14 0.0%

Splits Time

Kruse Dennis Perfect Race
Splits Total Average Total
Running 1 05:24 00:00 04:45 +00:39 00:00 +00:00
Ski Erg 04:51 05:24 04:29 +00:22 04:45 +00:39
Running 2 05:04 10:15 05:06 -00:02 09:14 +01:01
Sled Push 02:39 15:19 03:00 -00:21 14:20 +00:59
Running 3 05:29 17:58 05:33 -00:04 17:20 +00:38
Sled Pull 05:03 23:27 05:08 -00:05 22:53 +00:34
Running 4 05:33 28:30 05:33 +00:00 28:01 +00:29
Burpees Broad Jump 05:39 34:03 05:37 +00:02 33:34 +00:29
Running 5 06:06 39:42 05:43 +00:23 39:11 +00:31
Rowing 04:35 45:48 04:53 -00:18 44:54 +00:54
Running 6 05:47 50:23 05:35 +00:12 49:47 +00:36
Farmers Carry 02:08 56:10 02:15 -00:07 55:22 +00:48
Running 7 06:06 58:18 05:33 +00:33 57:37 +00:41
Sandbag Lunges 06:40 01:04:24 05:23 +01:17 01:03:10 +01:14
Running 8 05:20 01:11:04 06:14 -00:54 01:08:33 +02:31
Wall Balls 06:14 01:16:24 06:49 -00:35 01:14:47 +01:37
Roxzone 06:20 01:28:50 07:14 -00:54 01:28:50
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Dennis Kruse performed well in the Hyrox race, finishing in the top 39% of all athletes and the top 41% in his age group. His overall time of 01:28:50 was respectable, but there are areas where he can improve to enhance his performance in future races.

Segments to Improve


1. Run Total:
Dennis' total running time of 00:44:45 was 02:31 slower than the average. To improve this segment, he should focus on improving his overall fitness and stamina. Incorporating high-intensity interval training (HIIT) sessions into his training routine can help him build endurance and increase his running speed. Additionally, incorporating hill sprints and tempo runs can help him improve his running performance.

2. Sandbag Lunges:
Dennis took 01:22 longer than the average time for this segment. To improve his performance in sandbag lunges, he should work on strengthening his lower body muscles, particularly his quadriceps, hamstrings, and glutes. Exercises such as squats, lunges, and deadlifts can help him build strength and stability in these muscle groups. Additionally, practicing sandbag lunges during his training sessions can help him improve his technique and efficiency.

3. Running 1:
Dennis took 00:49 longer than the average for this segment. To improve his running performance, he should focus on increasing his speed and efficiency. Incorporating interval training, such as sprint intervals and fartlek runs, can help him improve his running speed. Additionally, working on his running form and technique, such as maintaining a slight forward lean, using his arms efficiently, and landing with a midfoot strike, can help him run more efficiently.

4. Best Lap:
Dennis' best lap time of 00:05:04 was relatively good compared to the average. However, there is still room for improvement. To further enhance his performance in this segment, he should focus on improving his speed and endurance. Incorporating speed workouts, such as tempo runs and track intervals, can help him improve his race pace. Additionally, working on his mental focus and maintaining a consistent pace throughout the race can help him achieve better lap times.

5. Running 7:
Dennis took 00:32 longer than the average for this segment. To improve his performance in this segment, he should focus on maintaining a steady pace and conserving energy throughout the race. Incorporating long-distance runs into his training routine can help him build endurance and improve his ability to maintain a consistent pace. Additionally, practicing mental strategies, such as positive self-talk and visualization, can help him stay focused and motivated during this segment.

6. Ski Erg:
Dennis took 00:25 longer than the average for this segment. To improve his performance on the Ski Erg, he should focus on building upper body strength and improving his technique. Incorporating exercises such as rowing, push-ups, and pull-ups can help him strengthen his upper body muscles. Additionally, practicing proper technique on the Ski Erg, such as maintaining a strong core, using a fluid motion, and generating power from the legs and hips, can help him improve his performance.

7. Burpees Broad Jump:
Dennis took 00:25 longer than the average for this segment. To improve his performance in burpees broad jump, he should focus on improving his explosive power and agility. Incorporating plyometric exercises, such as box jumps and squat jumps, can help him improve his power and explosiveness. Additionally, practicing proper form and technique during burpees, such as maintaining a strong core and using a fluid motion, can help him perform this exercise more efficiently.

8. Running 5:
Dennis took 00:23 longer than the average for this segment. To improve his performance in this segment, he should focus on building endurance and increasing his running speed. Incorporating long-distance runs, tempo runs, and interval training can help him improve his running speed and endurance. Additionally, working on his mental toughness and maintaining a positive mindset during this segment can help him push through fatigue and maintain a consistent pace.

9. Running 6:
Dennis took 00:13 longer than the average for this segment. To improve his performance in this segment, he should focus on maintaining a steady pace and conserving energy. Incorporating interval training, such as fartlek runs and hill sprints, can help him improve his speed and endurance. Additionally, practicing mental strategies, such as positive self-talk and visualization, can help him stay focused and motivated during this segment.

Strategies


- Start at a steady pace: Dennis should start the race at a steady pace to ensure he doesn't burn out too quickly. It is important for him to maintain a consistent pace throughout the race to avoid fatigue.

- Focus on efficient transitions: Dennis should work on improving his transition time between exercises to minimize time lost in the Roxzone. Practicing quick and smooth transitions during his training sessions can help him improve his overall race time.

- Pacing and strategy: Dennis should develop a race strategy that allows him to maintain a steady pace and conserve energy for the later stages of the race. This can involve splitting the race into smaller segments and focusing on maintaining a specific pace for each segment.

- Mental preparation: Dennis should work on mental strategies, such as positive self-talk and visualization, to stay focused and motivated during the race. Developing mental toughness can help him push through fatigue and maintain a strong performance.

- Practice specific exercises: Dennis should incorporate specific exercises and drills into his training routine to improve performance in the identified areas of improvement. Working with a coach or trainer can help him develop a tailored training plan that targets these specific areas.

Overall, Dennis Kruse has shown strong performance in the Hyrox race, but there are areas where he can improve to enhance his overall performance. By focusing on specific training strategies and techniques, such as improving overall fitness, working on running speed and efficiency, and strengthening specific muscle groups, Dennis can continue to improve his performance in future races.

Similar Athletes
James Jamie 2024 London 01:28:46
Corless Thomas 2024 New York 01:29:01
Cirilo Josh 2024 Houston 01:28:54
Plante Joe 2024 Washington - North American Championships 01:28:46
Gil Cabrera Jaime 2024 Bilbao 01:29:14
Walleze Sven 2024 Rotterdam 01:28:44
Nuart Johannes 2023 München 01:29:01
Löscher Sascha 2024 Stuttgart 01:28:56
Pommerening Michael 2019 New York 01:29:10
Buckley Tadhg 2023 Glasgow 01:28:48

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