Season 23/24 2023 Hong Kong (539) HYROX (481) Men (341) Backenhaus Daniel

Backenhaus Daniel Hyrox Result

Dive into this athlete’s performance at 2023 Hong Kong 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 35-39 #143003 01:37:20 46th in AG | Top 55.4% 183rd | Top 53.7%
+03:31
51:14
Run Total
+00:27
06:24
Avg. Lap
-01:01
03:59
Best Lap
-05:30
35:55
Workout Total
-00:41
04:29
Avg. Workout
+02:01
10:18
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 Backenhaus Daniel'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 Backenhaus Daniel'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 Backenhaus Daniel'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 Backenhaus Daniel'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 05:44. Check the detail of the improvement plan below.

04:29 Potential Improvement 78.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:29 51:14 to 46:45 78.2%
Farmers Carry 00:44 03:09 to 02:25 12.8%
Wall Balls 00:31 07:59 to 07:28 9.0%
Ski Erg 00:00 04:19 to 04:19 0.0%
Sled Push 00:00 02:26 to 02:26 0.0%
Sled Pull 00:00 04:21 to 04:21 0.0%
Burpees Broad Jump 00:00 03:53 to 03:53 0.0%
Rowing 00:00 04:53 to 04:53 0.0%
Sandbag Lunges 00:00 04:55 to 04:55 0.0%

Splits Time

Backenhaus Daniel Perfect Race
Splits Total Average Total
Running 1 03:59 00:00 05:00 -01:01 00:00 +00:00
Ski Erg 04:19 03:59 04:38 -00:19 05:00 -01:01
Running 2 05:20 08:18 05:26 -00:06 09:38 -01:20
Sled Push 02:26 13:38 03:18 -00:52 15:04 -01:26
Running 3 07:34 16:04 05:58 +01:36 18:22 -02:18
Sled Pull 04:21 23:38 05:41 -01:20 24:20 -00:42
Running 4 07:00 27:59 05:58 +01:02 30:01 -02:02
Burpees Broad Jump 03:53 34:59 06:26 -02:33 35:59 -01:00
Running 5 06:59 38:52 06:13 +00:46 42:25 -03:33
Rowing 04:53 45:51 05:05 -00:12 48:38 -02:47
Running 6 06:38 50:44 06:02 +00:36 53:43 -02:59
Farmers Carry 03:09 57:22 02:26 +00:43 59:45 -02:23
Running 7 06:16 01:00:31 06:02 +00:14 01:02:11 -01:40
Sandbag Lunges 04:55 01:06:47 05:59 -01:04 01:08:13 -01:26
Running 8 07:30 01:11:42 06:59 +00:31 01:14:12 -02:30
Wall Balls 07:59 01:19:12 07:52 +00:07 01:21:11 -01:59
Roxzone 10:18 01:37:20 08:17 +02:01 01:37:20
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Daniel Backenhaus had a solid performance in the HYROX race, finishing in the top 37% overall and top 40% in his age group. His overall time of 01:37:20 is respectable, but there are areas where he could improve to further enhance his performance.

Based on the splits analysis, Daniel performed exceptionally well in the Running 1 segment, finishing 51 seconds faster than the average. He also had strong performances in the Ski Erg and Sled Push segments, finishing 15 seconds and 1 minute 15 seconds faster than the average, respectively. This indicates that he has good speed and power in these areas.

However, Daniel struggled in several running segments, particularly Running 3, Running 4, and Running 5, where he was slower than the average by 1 minute 34 seconds, 1 minute 1 second, and 48 seconds, respectively. This suggests that he could benefit from improving his running endurance and pacing.

Segments to Improve


1. Running 3, Running 4, Running 5:
Daniel lost significant time in these running segments, indicating a need for improved endurance and pacing. To address this, he should incorporate longer distance runs into his training regimen. These runs should be done at a steady pace, gradually increasing the distance and intensity over time. Interval training, such as tempo runs or fartlek runs, can also be beneficial for improving endurance and pacing. Additionally, focusing on proper running form, including efficient stride length and cadence, can help decrease time lost in these segments.

2. Farmers Carry:
Daniel was 39 seconds slower than the average in the Farmers Carry segment. To improve his performance in this segment, he should incorporate specific training exercises that target grip strength and overall upper body strength. Exercises such as farmer's walks, kettlebell swings, and pull-ups can help improve grip strength and muscular endurance. Additionally, incorporating exercises that target the core muscles, such as planks and Russian twists, can provide additional stability and strength during the Farmers Carry.

3. Running 6, Running 8, Running 7, Wall Balls:
In these running segments, Daniel lost time compared to the average. To improve his performance, he should focus on increasing his running endurance and speed. Interval training, such as hill sprints or speed intervals, can help improve running speed and endurance. Additionally, incorporating strength training exercises that target the lower body, such as squats and lunges, can help improve running power and efficiency. Proper running form and technique should also be emphasized to ensure optimal performance and minimize energy expenditure.

Strategies


1. Pacing:
Daniel should work on pacing himself throughout the race to avoid burning out early or losing energy towards the end. Implementing a negative split strategy, where he starts at a slightly slower pace and gradually increases his speed throughout the race, can help ensure a consistent and sustainable performance.

2. Transitions:
To improve the Roxzone time, Daniel should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts and circuit training can help improve overall fitness and cardiovascular endurance. Additionally, practicing quick and efficient transitions during training sessions can help reduce time spent in the Roxzone and improve overall race performance.

3. Strength Training:
Daniel should continue to prioritize strength training exercises to improve overall power and muscular endurance. Incorporating exercises such as deadlifts, squats, and bench presses can help improve full-body strength and enhance performance in various segments of the race.

Overall, Daniel Backenhaus had a solid performance in the HYROX race, but there are areas where he can improve to enhance his performance. By focusing on improving running endurance and pacing, incorporating specific strength training exercises, and implementing effective race strategies, Daniel can continue to improve his performance and achieve better results in future 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
Kappus Tobias 2024 Gdansk 01:37:17
Pomfret Matt 2022 London 01:37:06
Timmins Jack 2024 London 01:37:47
Schultz Stephen 2024 Chicago Navy Pier 01:37:07
Padmanuja Poom 2021 Dallas 01:36:59
Doomen Nick 2024 Rotterdam 01:36:55
Byrne Kevin 2024 Sports Direct HYROX London 01:36:55
Bruhse Günter 2020 Hannover 01:37:08
LeaWood Julian 2024 Melbourne 01:37:43
Wawer Lennard 2019 Hannover 01:36:57

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Taipei 01:31:34
2024 Hong Kong 01:29:40

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