Hennings Malte Hyrox Result

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.

Performance Highlights

GER GER Flag Men U24 #102023 01:25:16 33rd in AG | Top 58.9% 335th | Top 45.5%
-02:16
40:13
Run Total
-00:16
05:02
Avg. Lap
+00:04
04:36
Best Lap
+01:37
37:38
Workout Total
+00:12
04:42
Avg. Workout
+00:42
07:30
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 Hennings Malte'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 Hennings Malte'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 Hennings Malte'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 Hennings Malte'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 03:36. Check the detail of the improvement plan below.

01:30 Potential Improvement 41.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:30 07:31 to 06:01 41.7%
Sandbag Lunges 00:52 05:40 to 04:48 24.1%
Burpees Broad Jump 00:32 05:30 to 04:58 14.8%
Sled Pull 00:17 04:53 to 04:36 7.9%
Sled Push 00:10 02:51 to 02:41 4.6%
Farmers Carry 00:08 02:10 to 02:02 3.7%
Rowing 00:07 04:50 to 04:43 3.2%
Ski Erg 00:00 04:13 to 04:13 0.0%
Run Total 00:00 40:13 to 40:13 0.0%

Splits Time

Hennings Malte Perfect Race
Splits Total Average Total
Running 1 04:39 00:00 04:35 +00:04 00:00 +00:00
Ski Erg 04:13 04:39 04:26 -00:13 04:35 +00:04
Running 2 04:36 08:52 04:56 -00:20 09:01 -00:09
Sled Push 02:51 13:28 02:52 -00:01 13:57 -00:29
Running 3 04:59 16:19 05:23 -00:24 16:49 -00:30
Sled Pull 04:53 21:18 04:54 -00:01 22:12 -00:54
Running 4 05:03 26:11 05:21 -00:18 27:06 -00:55
Burpees Broad Jump 05:30 31:14 05:17 +00:13 32:27 -01:13
Running 5 05:11 36:44 05:31 -00:20 37:44 -01:00
Rowing 04:50 41:55 04:49 +00:01 43:15 -01:20
Running 6 04:49 46:45 05:22 -00:33 48:04 -01:19
Farmers Carry 02:10 51:34 02:10 +00:00 53:26 -01:52
Running 7 04:40 53:44 05:22 -00:42 55:36 -01:52
Sandbag Lunges 05:40 58:24 05:04 +00:36 01:00:58 -02:34
Running 8 06:20 01:04:04 05:57 +00:23 01:06:02 -01:58
Wall Balls 07:31 01:10:24 06:29 +01:02 01:11:59 -01:35
Roxzone 07:30 01:25:16 06:48 +00:42 01:25:16
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Malte Hennings had a strong performance in the 2023 Hamburg Hyrox race. He finished with an overall time of 01:25:16, placing him in the top 30% of all athletes and in the top 33% of his age group. His total running time of 00:40:13 was 01:12 faster than average, indicating that he has a good running profile. However, there are areas where he can improve to further enhance his performance.

Segments to Improve


1. Wall Balls:
Malte's time of 00:07:31 for the Wall Balls segment was 01:00 slower than average. To improve in this area, he should focus on strengthening his upper body and improving his endurance. Incorporating exercises such as shoulder presses, push-ups, and wall ball throws into his training routine will help him build the necessary strength and stamina for this segment. Additionally, practicing proper form and technique for wall balls, including maintaining a steady rhythm and using the legs efficiently, will contribute to improved performance.

2. Roxzone:
Malte's time of 00:07:30 for the Roxzone segment was 01:00 slower than average. This indicates that he may have rested more or took more time during the transitions. To improve this segment, Malte should work on improving his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT) sessions into his training routine will help him build endurance and improve his ability to recover quickly between exercises. Additionally, practicing efficient transitions during training sessions will help him reduce the time spent in the Roxzone during the race.

3. Sandbag Lunges:
Malte's time of 00:05:40 for the Sandbag Lunges segment was 00:38 slower than average. To improve in this area, he should focus on building strength and stability in his lower body. Exercises such as squats, lunges, and deadlifts will help him develop the necessary leg and glute strength for this segment. Additionally, practicing proper form and technique, including maintaining an upright posture and engaging the core during lunges, will contribute to improved performance.

4. Burpees Broad Jump:
Malte's time of 00:05:30 for the Burpees Broad Jump segment was 00:33 slower than average. To improve in this area, he should focus on improving his explosive power and agility. Incorporating exercises such as box jumps, plyometric push-ups, and agility ladder drills into his training routine will help him develop the necessary power and agility for this segment. Additionally, practicing efficient and fluid movements during burpees and broad jumps, focusing on a smooth transition between the two exercises, will contribute to improved performance.

5. Best Lap:
Malte's best lap time of 00:04:36 was 00:11 slower than average. This indicates that he may have paced himself slightly slower during this lap. To improve his pacing, Malte should focus on practicing interval training, including shorter bursts of high-intensity effort followed by periods of active recovery. This will help him develop a better sense of pacing and improve his ability to maintain a consistent speed throughout the race.

Strategies


- Prioritize efficient transitions: To improve overall race performance, Malte should focus on reducing transition times between segments. Practicing quick and smooth transitions during training sessions will help him save valuable time during the race.
- Maintain a steady pace: While Malte has a good running profile, it's important for him to maintain a steady pace throughout the race. Avoiding starting too fast and burning out early will help him maintain energy and perform consistently.
- Focus on mental toughness: Hyrox races can be physically demanding, and maintaining mental toughness is crucial. Incorporating mental training techniques, such as visualization and positive self-talk, into his preparation will help Malte stay focused and motivated during the race.

By addressing the areas of improvement highlighted above and implementing the suggested training strategies and techniques, Malte Hennings can further enhance his performance in future Hyrox races.

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
Drewe Calum 2024 Melbourne 01:24:49
Pérez Montelongo Gabriel 2024 Madrid 01:25:28
Walter Julian 2023 Karlsruhe 01:24:58
Clarke Anthony 2024 Malaga 01:25:19
Smoch Laurent 2023 Paris 01:25:43
Smith Luke 2024 Glasgow 01:25:01
Parashchak Andrew 2024 Manchester 01:25:39
Wood Benjamin 2024 Birmingham 01:24:57
Kyrc Karol 2024 Katowice 01:24:58
Barrette Ian 2023 Chicago 01:25:17

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Hamburg 01:22:43

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