Dive into this athlete’s performance at 2024 Cape Town 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 493 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 Dahlke Dennis's 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 Dahlke Dennis 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 Dahlke Dennis’s 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 Dahlke 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 03:57. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 01:35 | 08:16 to 06:41 | 40.1% |
| Run Total | 01:21 | 40:43 to 39:22 | 34.2% |
| Farmers Carry | 00:36 | 02:49 to 02:13 | 15.2% |
| Rowing | 00:12 | 04:44 to 04:32 | 5.1% |
| Sandbag Lunges | 00:07 | 05:08 to 05:01 | 3.0% |
| Ski Erg | 00:06 | 04:18 to 04:12 | 2.5% |
| Sled Push | 00:00 | 03:05 to 03:05 | 0.0% |
| Sled Pull | 00:00 | 05:55 to 05:55 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:08 to 04:08 | 0.0% |
| Dahlke Dennis | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:46 | 00:00 | 04:16 +00:30 | 00:00 +00:00 |
| Ski Erg | 04:18 | 04:46 | 04:13 +00:05 | 04:16 +00:30 |
| Running 2 | 04:52 | 09:04 | 04:39 +00:13 | 08:29 +00:35 |
| Sled Push | 03:05 | 13:56 | 03:52 -00:47 | 13:08 +00:48 |
| Running 3 | 05:13 | 17:01 | 05:06 +00:07 | 17:00 +00:01 |
| Sled Pull | 05:55 | 22:14 | 06:31 -00:36 | 22:06 +00:08 |
| Running 4 | 05:15 | 28:09 | 05:07 +00:08 | 28:37 -00:28 |
| Burpees Broad Jump | 04:08 | 33:24 | 04:31 -00:23 | 33:44 -00:20 |
| Running 5 | 05:11 | 37:32 | 05:13 -00:02 | 38:15 -00:43 |
| Rowing | 04:44 | 42:43 | 04:36 +00:08 | 43:28 -00:45 |
| Running 6 | 04:46 | 47:27 | 05:06 -00:20 | 48:04 -00:37 |
| Farmers Carry | 02:49 | 52:13 | 02:20 +00:29 | 53:10 -00:57 |
| Running 7 | 05:01 | 55:02 | 05:10 -00:09 | 55:30 -00:28 |
| Sandbag Lunges | 05:08 | 01:00:03 | 05:14 -00:06 | 01:00:40 -00:37 |
| Running 8 | 05:41 | 01:05:11 | 05:44 -00:03 | 01:05:54 -00:43 |
| Wall Balls | 08:16 | 01:10:52 | 06:59 +01:17 | 01:11:38 -00:46 |
| Roxzone | 05:41 | 01:24:43 | 06:06 -00:25 | 01:24:43 |
Dennis Dahlke delivered a commendable performance at the 2024 Cape Town HYROX PRO event, ranking 40th overall and 7th in his age group (30-34). His overall time was 01:24:43, placing him in the top 34% of all participants, demonstrating a strong competitive presence. Though his total running time was 00:40:43, which was 00:19 slower than the average, Dennis exhibited a hybrid profile, with notable proficiency in strength-based exercises like the Sled Push and Sled Pull, where he significantly outperformed the average. His pacing strategy appears balanced, as he maintained consistent performance throughout the running segments, neither starting too fast nor too slow compared to the average.
Dennis struggled with Wall Balls, taking 01:16 longer than average. To improve, focus on leg strength and endurance, as well as efficient breathing techniques. Include exercises like squats and thrusters in your routine. Work on form, ensuring a strong drive from the legs and maintaining a consistent rhythm.
This segment was significantly slower than average. To enhance grip strength and core stability, incorporate deadlifts, shrugs, and grip strength exercises. Practice carrying heavy weights over longer distances to build endurance and efficiency.
Despite a hybrid profile, running speed can be improved. Incorporate interval training and tempo runs to boost speed and endurance. Focus on running efficiency, ensuring proper form and cadence.
Maintain a steady pace throughout the race, avoiding burnout in the initial segments. Use the first few running segments to gauge your pace, ensuring it aligns with your training and planned race strategy.
Reduce time spent in the roxzone by practicing quick transitions between exercises. Set up a routine for transitioning that minimizes rest and maximizes efficiency.
Given your hybrid profile, continue to develop both strength and endurance. Tailor your training to ensure you can sustain high intensity in both running and strength exercises without compromising performance.
| Similar Athletes | |||
|---|---|---|---|
| Carrasco Travis | 2022 Dallas | 01:24:26 | |
| Arce Gabe | 2023 Anaheim | 01:24:18 | |
| Frank Rich | 2024 Dallas | 01:25:07 | |
| Krauth Jens | 2023 Hamburg | 01:25:00 | |
| Tavakoli Kash | 2020 Dallas | 01:24:58 | |
| 최 성원 | 2024 World Championships Nice | 01:24:17 | |
| Hillman Elliot | 2023 Singapore | 01:25:11 | |
| Schwarz Ingo | World Championships | 01:24:52 | |
| Eras Guadarrama Kevin | 2024 Ciudad de Mexico | 01:25:09 | |
| Huffington Kev | 2024 Sports Direct HYROX London | 01:24:18 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Berlin | 01:14:54 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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