Schenk Delano
Hyrox Result
Dive into this athlete’s performance at 2024 Rotterdam 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
240 similar athletes.
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 240 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 240 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Schenk Delano'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 Schenk Delano'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 240 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 Schenk Delano'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 Schenk Delano'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
14:18.
Check the detail of the improvement plan below.
12:28
Potential Improvement
87.2%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Delano Schenk's participation in the 2024 Rotterdam HYROX event showcased a balanced athlete profile with notable strengths in strength-focused exercises, as indicated by his exceptional performance in the Sled Pull and Burpees Broad Jump, placing him within the top percentile ranks for those events. However, his overall time and particularly the 'Total running time' suggest there is significant room for improvement in his running efficiency and endurance. Delano's pacing throughout the race appears to have been inconsistent, starting relatively slower in his initial run, with a discernible decline in speed in his subsequent running segments, which could imply an initial underestimation of the race's demands or an overexertion in strength-focused tasks leading to compromised running performances.
Segments to Improve:
- Running Segments & Total Running Time: Delano's performance indicates a need for enhanced running efficiency and stamina. Incorporating interval training, focused on alternating between high-intensity sprints and recovery jogs, can significantly improve both speed and endurance. Long-distance runs, progressively increasing in length, should also be integrated into the weekly training regimen to build endurance. Additionally, hill repeats can develop strength and power in the running stride, addressing the slowdown in later running segments.
- Ski Erg: To improve Ski Erg times, focusing on technique, particularly the double pole technique, can lead to more efficient energy use and better times. Incorporating upper body strength training, alongside specific Ski Erg interval workouts, can enhance performance. Exercises like pull-ups, seated rows, and lat pulldowns will build the necessary upper body strength.
- Farmers Carry: Grip strength appears to be a limiting factor. Implementing grip strength exercises such as dead hangs, farmer’s walks with increasing weight, and wrist curls can improve performance. Also, practicing the Farmer's Carry with slightly heavier weights than those used in competition can make the race day weights feel more manageable.
- Rowing: Improving rowing times will require a focus on both technique and cardiovascular endurance. High-intensity interval training (HIIT) on the rower can enhance cardiovascular capacity, while technique drills focusing on the catch, drive, and recovery phases of the rowing stroke can increase efficiency. Additionally, incorporating leg-focused strength training can improve the power of each stroke.
Race Strategies:
- Consistent Pacing: Delano should focus on establishing a consistent and sustainable pace throughout the race, especially in the running segments. Utilizing a running watch to monitor pace in real-time can help maintain an even effort level across all running stages.
- Strength-Running Balance: Given Delano's strength in specific exercises, balancing his training to enhance his running without sacrificing strength will be crucial. Incorporating recovery runs or light jogging sessions after strength-focused training days can help maintain running form and endurance without overtaxing the body.
- Transition Efficiency: Improving Roxzone times suggests a need for better transition efficiency between exercises. Practicing quick transitions in training, including setting up and moving between exercises efficiently, can shave precious seconds off the overall time.
- Mid-Race Nutrition and Hydration: Proper nutrition and hydration before and during the race can significantly impact performance, especially in longer segments. Delano should experiment with different nutrition strategies during training to find what works best for maintaining energy levels throughout the race.
In summary, Delano has demonstrated strong potential in strength-focused areas but needs to focus on improving his running endurance, efficiency, and race-day strategy to elevate his overall performance. Tailoring his training to address these weaknesses while maintaining his strengths will be key to achieving a more balanced and competitive profile in future HYROX events.
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