Season 22/23 2022 Essen (325) HYROX (268) Men (189) Decker Linus

Decker Linus Hyrox Result

Dive into this athlete’s performance at 2022 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.

Performance Highlights

GER GER Flag Men U24 #112001 01:37:08 11th in AG | Top 68.8% 137th | Top 72.5%
+00:08
47:47
Run Total
+00:02
05:58
Avg. Lap
-00:03
04:55
Best Lap
+00:08
41:27
Workout Total
+00:01
05:10
Avg. Workout
-00:17
07:59
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 Decker Linus'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 Decker Linus'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 Decker Linus'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 Decker Linus'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 04:37. Check the detail of the improvement plan below.

01:16 Potential Improvement 27.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:16 47:47 to 46:31 27.4%
Burpees Broad Jump 01:11 07:21 to 06:10 25.6%
Sandbag Lunges 00:39 06:24 to 05:45 14.1%
Farmers Carry 00:33 02:57 to 02:24 11.9%
Sled Push 00:26 03:40 to 03:14 9.4%
Rowing 00:24 05:25 to 05:01 8.7%
Ski Erg 00:08 04:45 to 04:37 2.9%
Sled Pull 00:00 04:03 to 04:03 0.0%
Wall Balls 00:00 06:52 to 06:52 0.0%

Splits Time

Decker Linus Perfect Race
Splits Total Average Total
Running 1 05:08 00:00 04:59 +00:09 00:00 +00:00
Ski Erg 04:45 05:08 04:38 +00:07 04:59 +00:09
Running 2 04:55 09:53 05:26 -00:31 09:37 +00:16
Sled Push 03:40 14:48 03:18 +00:22 15:03 -00:15
Running 3 05:32 18:28 05:59 -00:27 18:21 +00:07
Sled Pull 04:03 24:00 05:40 -01:37 24:20 -00:20
Running 4 05:39 28:03 05:57 -00:18 30:00 -01:57
Burpees Broad Jump 07:21 33:42 06:24 +00:57 35:57 -02:15
Running 5 06:40 41:03 06:12 +00:28 42:21 -01:18
Rowing 05:25 47:43 05:04 +00:21 48:33 -00:50
Running 6 06:35 53:08 06:01 +00:34 53:37 -00:29
Farmers Carry 02:57 59:43 02:26 +00:31 59:38 +00:05
Running 7 06:19 01:02:40 06:01 +00:18 01:02:04 +00:36
Sandbag Lunges 06:24 01:08:59 06:00 +00:24 01:08:05 +00:54
Running 8 07:02 01:15:23 06:58 +00:04 01:14:05 +01:18
Wall Balls 06:52 01:22:25 07:49 -00:57 01:21:03 +01:22
Roxzone 07:59 01:37:08 08:16 -00:17 01:37:08
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Linus Decker performed well in the Hyrox race in Essen. He achieved an overall rank of 137, placing him in the top 51% of 268 athletes. In his age group (U24), he ranked 11th, which is in the top 47% of 23 athletes. Linus completed the race in 01:37:08, with a total running time of 00:47:47, which was 01:49 slower than the average for his finish time. His best running lap was 00:04:55.

Based on the splits analysis, Linus performed above average in Running 2, Sled Pull, Running 4, and Wall Balls. He was faster than average in these segments, indicating strength and proficiency in these areas. However, he struggled in Running 1, Ski Erg, Burpees Broad Jump, Running 5, Rowing, Running 6, Farmers Carry, Running 7, Sandbag Lunges, and Best Lap. These segments were slower than average, highlighting areas that need improvement.

Segments to Improve


1. Running 1:
Linus was 00:20 slower than average in this segment. To improve his running speed, Linus should focus on interval training and incorporate sprints into his training routine. By practicing short bursts of high-intensity running, he can improve his overall speed and performance.

2. Ski Erg:
Linus was 00:11 slower than average in this segment. To enhance his performance on the Ski Erg, he should focus on improving his upper body and core strength. Incorporating exercises such as rowing, kettlebell swings, and planks into his training routine will help him build the necessary strength and endurance for this segment.

3. Burpees Broad Jump:
Linus was 01:19 slower than average in this segment. To improve his performance in burpees and broad jumps, he should focus on improving his explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and burpees can help him develop the necessary power and agility for this segment.

4. Running 5:
Linus was 00:29 slower than average in this segment. To improve his running endurance and speed, he should incorporate longer distance runs and tempo runs into his training routine. By gradually increasing his mileage and incorporating speed work, he can improve his overall running performance.

5. Rowing:
Linus was 00:25 slower than average in this segment. To improve his rowing performance, he should focus on improving his upper body and core strength. Incorporating exercises such as rowing machine intervals, bent-over rows, and planks into his training routine will help him build the necessary strength and endurance for this segment.

6. Running 6:
Linus was 00:34 slower than average in this segment. To improve his running speed and endurance, he should focus on hill training and incorporating interval training into his routine. By practicing uphill sprints and interval runs, he can improve his overall running performance.

7. Farmers Carry:
Linus was 00:26 slower than average in this segment. To improve his performance in the Farmers Carry, he should focus on improving his grip strength and overall upper body strength. Incorporating exercises such as farmer's walks, deadlifts, and pull-ups into his training routine will help him build the necessary strength for this segment.

8. Running 7:
Linus was 00:20 slower than average in this segment. To improve his running speed and endurance, he should focus on incorporating tempo runs and fartlek training into his routine. By varying his pace and incorporating faster intervals, he can improve his overall running performance.

9. Sandbag Lunges:
Linus was 00:29 slower than average in this segment. To improve his performance in sandbag lunges, he should focus on improving his lower body strength and stability. Incorporating exercises such as squats, lunges, and step-ups into his training routine will help him build the necessary strength for this segment.

10. Best Lap: Linus' best lap time was 00:04:55, which indicates a strong performance. He should continue to focus on maintaining his speed and endurance throughout the race to achieve consistent lap times.

Strategies


- Linus should focus on maintaining a consistent pace throughout the race to avoid burning out early. Pacing himself properly will help him maintain energy and performance throughout the different segments.
- He should prioritize improving his overall fitness and transition time in the Roxzone. This will help him reduce the time spent resting and improve his overall race performance.
- Linus should incorporate specific training sessions targeting his weaknesses, such as interval training for running and strength training for areas such as Ski Erg, Burpees Broad Jump, Rowing, and Sandbag Lunges.
- It is also important for Linus to regularly assess his progress, track his splits, and make adjustments to his training plan accordingly. This will help him identify areas of improvement and ensure he is continuously progressing towards his goals.

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
Brooks Bill 2024 New York 01:36:58
Maldonado Michael 2023 New York 01:36:45
Rodríguez San Segundo Sergio 2021 Madrid 01:37:25
Carroll Shane 2023 Paris 01:37:17
Wong Dominic 2024 Singapore 01:36:44
Lincoln Jack 2023 New York 01:37:38
Henk Henry 2023 Los Angeles 01:37:29
Raper James 2024 Stockholm 01:36:46
Siman Said Siman 2024 Ciudad de Mexico 01:36:45
Greven William 2024 Washington - North American Championships 01:36:43

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Amsterdam 01:40:33
2023 Maastricht European Championships 01:39:08

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download