Season 24/25 2024 Hamburg (2116) HYROX (1853) Men (1247) Hilke Marco

Hilke Marco Hyrox Result

Dive into this athlete’s performance at 2024 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 35-39 #130039 01:08:59 19th in AG | Top 7.8% 88th | Top 7.1%
-01:18
33:45
Run Total
-00:09
04:13
Avg. Lap
+00:08
03:59
Best Lap
+00:37
29:49
Workout Total
+00:04
03:43
Avg. Workout
+00:46
05:31
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 Hilke Marco'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 Hilke Marco'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 Hilke Marco'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 Hilke Marco'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 04:00. Check the detail of the improvement plan below.

02:37 Potential Improvement 65.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:37 06:54 to 04:17 65.4%
Sandbag Lunges 00:50 04:19 to 03:29 20.8%
Sled Pull 00:23 03:44 to 03:21 9.6%
Burpees Broad Jump 00:09 03:25 to 03:16 3.8%
Rowing 00:01 04:18 to 04:17 0.4%
Ski Erg 00:00 04:00 to 04:00 0.0%
Sled Push 00:00 01:44 to 01:44 0.0%
Farmers Carry 00:00 01:25 to 01:25 0.0%
Run Total 00:00 33:45 to 33:45 0.0%

Splits Time

Hilke Marco Perfect Race
Splits Total Average Total
Running 1 03:55 00:00 03:53 +00:02 00:00 +00:00
Ski Erg 04:00 03:55 04:09 -00:09 03:53 +00:02
Running 2 03:59 07:55 04:09 -00:10 08:02 -00:07
Sled Push 01:44 11:54 02:24 -00:40 12:11 -00:17
Running 3 04:13 13:38 04:26 -00:13 14:35 -00:57
Sled Pull 03:44 17:51 03:51 -00:07 19:01 -01:10
Running 4 04:12 21:35 04:25 -00:13 22:52 -01:17
Burpees Broad Jump 03:25 25:47 03:50 -00:25 27:17 -01:30
Running 5 04:27 29:12 04:32 -00:05 31:07 -01:55
Rowing 04:18 33:39 04:25 -00:07 35:39 -02:00
Running 6 04:16 37:57 04:27 -00:11 40:04 -02:07
Farmers Carry 01:25 42:13 01:46 -00:21 44:31 -02:18
Running 7 04:18 43:38 04:26 -00:08 46:17 -02:39
Sandbag Lunges 04:19 47:56 03:54 +00:25 50:43 -02:47
Running 8 04:29 52:15 04:44 -00:15 54:37 -02:22
Wall Balls 06:54 56:44 04:53 +02:01 59:21 -02:37
Roxzone 05:31 01:08:59 04:45 +00:46 01:08:59
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Marco Hilke has demonstrated an exceptional performance in the 2024 Hamburg HYROX race. He ranked in the top 8% in both the overall category and his age group (35-39), indicating a high level of fitness and stamina. His overall time was 01:08:59, with a total running time of 00:33:45, which is 01:29 minutes faster than the average. This suggests that Marco has a strong runner profile, and his ability to maintain a consistent pace throughout the running segments contributed significantly to his overall rank.

However, Marco's Roxzone time was slower than average, indicating that he may have rested more or taken more time to transition between exercise zones. Therefore, to improve his overall time, Marco should focus on increasing his fitness level and decreasing his transition time.

Segments to Improve:

  • Wall Balls: This was Marco's weakest segment, with a time of 00:06:54, which is 02:01 slower than the average. To improve his Wall Ball performance, Marco should include exercises in his training routine that specifically target the muscles used in this exercise, such as squats, lunges, and kettlebell swings. Additionally, practicing the technique of the Wall Ball, focusing on form and efficiency, can help reduce the time taken in this segment.
  • Roxzone: Marco's Roxzone time was 00:05:31, which is 00:53 slower than average. To improve his Roxzone performance, Marco should incorporate interval training into his routine to increase his overall fitness level and help him recover more quickly between exercise zones. He should also practice transitioning between different exercises to decrease the time taken in this segment.
  • Sandbag Lunges: Marco's Sandbag Lunges time was 00:04:19, which is 00:25 slower than average. To improve his performance in this segment, Marco should include strength training exercises in his routine that target the muscles used in lunges, such as deadlifts, step-ups, and Bulgarian split squats. He should also practice the technique of the Sandbag Lunge, focusing on form and efficiency.

Race Strategies:

To improve his overall race performance, Marco should implement the following strategies:

  • Pacing: While Marco's total running time was faster than average, his pacing in the first few running segments was slightly off, with him starting slower than average. Marco should practice pacing strategies during his training to ensure he starts the race strong and maintains a consistent pace throughout.
  • Strength Training: Marco's performance in the strength-based exercises suggests that this is an area for improvement. Incorporating more strength training exercises into his routine can help improve his overall fitness level and performance in these segments.
  • Transitioning: Marco's slower-than-average Roxzone time indicates that he may need to work on transitioning between different exercises. Practicing these transitions during training can help reduce his Roxzone time and improve his overall race time.

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
Phelps Nick 2023 Anaheim 01:09:25
Müller Reto 2022 München 01:09:13
Flynn Carsten 2023 Hannover 01:08:40
Lehmann Uwe 2019 Leipzig 01:09:17
Mclean Gary 2023 Glasgow 01:08:41
Van den Berkhof Tom 2023 Wien 01:09:02
Bayliss Matthew 2022 Manchester 01:09:06
Gonzalez Lopez Aitor 2023 Barcelona 01:09:21
Donlon Brendan 2024 New York 01:08:55
Hennig Max 2023 Hamburg 01:09:27

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Frankfurt 01:07:44
2024 Köln 01:11:49
2024 Amsterdam 01:15:11

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