Season 24/25 2024 Dublin (2985) HYROX (2696) Men (1758) Bonner Benny

Bonner Benny Hyrox Result

Dive into this athlete’s performance at 2024 Dublin 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

IRL IRL Flag Men 40-44 #114008 01:24:47 157th in AG | Top 51.1% 915th | Top 52.0%
-01:39
40:42
Run Total
-00:12
05:05
Avg. Lap
-00:42
03:49
Best Lap
+02:39
38:24
Workout Total
+00:20
04:48
Avg. Workout
-00:58
05:45
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 Bonner Benny'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 Bonner Benny'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 Bonner Benny'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 Bonner Benny'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 04:24. Check the detail of the improvement plan below.

01:37 Potential Improvement 36.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:37 07:35 to 05:58 36.7%
Burpees Broad Jump 00:43 05:38 to 04:55 16.3%
Sled Push 00:40 03:20 to 02:40 15.2%
Sled Pull 00:34 05:09 to 04:35 12.9%
Farmers Carry 00:25 02:26 to 02:01 9.5%
Sandbag Lunges 00:13 04:59 to 04:46 4.9%
Ski Erg 00:09 04:31 to 04:22 3.4%
Rowing 00:03 04:46 to 04:43 1.1%
Run Total 00:00 40:42 to 40:42 0.0%

Splits Time

Bonner Benny Perfect Race
Splits Total Average Total
Running 1 03:05 00:00 04:35 -01:30 00:00 +00:00
Ski Erg 04:31 03:05 04:25 +00:06 04:35 -01:30
Running 2 04:45 07:36 04:55 -00:10 09:00 -01:24
Sled Push 03:20 12:21 02:51 +00:29 13:55 -01:34
Running 3 07:01 15:41 05:21 +01:40 16:46 -01:05
Sled Pull 05:09 22:42 04:51 +00:18 22:07 +00:35
Running 4 05:34 27:51 05:20 +00:14 26:58 +00:53
Burpees Broad Jump 05:38 33:25 05:15 +00:23 32:18 +01:07
Running 5 05:12 39:03 05:30 -00:18 37:33 +01:30
Rowing 04:46 44:15 04:47 -00:01 43:03 +01:12
Running 6 05:36 49:01 05:21 +00:15 47:50 +01:11
Farmers Carry 02:26 54:37 02:09 +00:17 53:11 +01:26
Running 7 05:41 57:03 05:21 +00:20 55:20 +01:43
Sandbag Lunges 04:59 01:02:44 05:02 -00:03 01:00:41 +02:03
Running 8 03:49 01:07:43 05:56 -02:07 01:05:43 +02:00
Wall Balls 07:35 01:11:32 06:25 +01:10 01:11:39 -00:07
Roxzone 05:45 01:24:47 06:43 -00:58 01:24:47
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Benny Bonner has displayed a commendable performance in the 2024 Dublin Hyrox race. His most notable strength lies in his running ability, with a total running time of 00:40:42, which is 01:48 faster than average. This indicates that Benny has a runner's profile and he particularly excelled in the last running segment, where he was 02:08 faster than average. His overall pace appears to be balanced, as he started strong and managed to sustain his speed throughout the race. However, his performance in the strength-based exercises could be improved.

Segments to Improve:

Benny's performance in the strength-based segments, particularly Wall Balls, Burpees Broad Jump, Sled Pull, and Sled Push, indicate areas needing improvement. These segments significantly impacted his overall time and percentile rank.

  • Wall Balls: Benny's time was 01:11 slower than average, placing him in the 86th percentile. To improve, he could introduce drills that focus on squat and throw mechanics. A routine including air squats, medicine ball cleans, and thrusters can help improve his explosive power, strength, and coordination.
  • Burpees Broad Jump: Benny was 00:25 slower than average. To enhance his performance in this segment, he should work on plyometric exercises like box jumps, jumping lunges, and power push-ups, which will help increase his power and speed.
  • Sled Pull and Sled Push: Benny was slower than average in both these segments. To improve, he should incorporate strength training exercises like deadlifts, squats, and lunges into his routine. Practicing with resistance bands can also help improve his pulling and pushing strength.

Furthermore, considering the running scenarios post these exercises, Benny should also incorporate transition training in his routine. This will prepare his body to quickly switch from high-intensity strength exercises to running, enhancing his overall performance.

Race Strategies:

For future races, Benny should consider implementing the following strategies:

  • Maintain Pace: Benny should aim to maintain his initial running pace throughout the race to prevent early fatigue. This will also ensure that he has enough energy reserved for the strength-based segments.
  • Focus on Transitions: Benny should work on improving his transition times between running and strength segments. This could be achieved by practicing quick recovery techniques and incorporating transition training into his routine.
  • Strength Training: Benny should increase his focus on strength training to improve his performance in the strength-based segments. This could be achieved by adding more strength exercises to his training routine and focusing on form and technique.

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
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Geis Michael 2023 Frankfurt 01:25:07
Wieser Marcus 2023 Frankfurt 01:25:01
Newman Scott 2022 London 01:24:57
Zuppelli Lorenzo 2024 Amsterdam 01:24:28
Hardley Richard 2024 Gdansk 01:25:14
Green Ted 2023 Birmingham 01:24:40
Sattler Alexander 2022 Essen 01:24:17
Agostini William 2024 Turin 01:25:17

Measure Your Performance Against Top Athletes

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