Season 24/25 2024 Hamburg (2116) HYROX PRO (263) Men (180) Knof Daniel

Knof Daniel 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 215 similar athletes.

Performance Highlights

GER GER Flag Men 40-44 #203011 01:38:50 24th in AG | Top 85.7% 158th | Top 87.8%
-02:03
42:52
Run Total
-00:16
05:21
Avg. Lap
+00:24
05:00
Best Lap
-00:27
45:45
Workout Total
-00:03
05:43
Avg. Workout
+02:38
10:16
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 Pro 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 215 athletes with similar finish time in Hyrox Pro 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 215 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Knof 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 Knof 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 215 athletes with similar finish time in Hyrox Pro 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 Knof 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 Pro 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 Knof 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 05:05. Check the detail of the improvement plan below.

02:23 Potential Improvement 46.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:23 07:51 to 05:28 46.9%
Sandbag Lunges 01:41 07:48 to 06:07 33.1%
Wall Balls 00:58 09:26 to 08:28 19.0%
Ski Erg 00:03 04:29 to 04:26 1.0%
Sled Push 00:00 03:21 to 03:21 0.0%
Sled Pull 00:00 05:55 to 05:55 0.0%
Rowing 00:00 04:36 to 04:36 0.0%
Farmers Carry 00:00 02:19 to 02:19 0.0%
Run Total 00:00 42:52 to 42:52 0.0%

Splits Time

Knof Daniel Perfect Race
Splits Total Average Total
Running 1 04:28 00:00 04:31 -00:03 00:00 +00:00
Ski Erg 04:29 04:28 04:24 +00:05 04:31 -00:03
Running 2 05:00 08:57 05:05 -00:05 08:55 +00:02
Sled Push 03:21 13:57 04:40 -01:19 14:00 -00:03
Running 3 05:17 17:18 05:42 -00:25 18:40 -01:22
Sled Pull 05:55 22:35 08:26 -02:31 24:22 -01:47
Running 4 05:24 28:30 05:45 -00:21 32:48 -04:18
Burpees Broad Jump 07:51 33:54 05:47 +02:04 38:33 -04:39
Running 5 05:22 41:45 05:54 -00:32 44:20 -02:35
Rowing 04:36 47:07 04:53 -00:17 50:14 -03:07
Running 6 05:51 51:43 05:44 +00:07 55:07 -03:24
Farmers Carry 02:19 57:34 02:46 -00:27 01:00:51 -03:17
Running 7 05:33 59:53 05:48 -00:15 01:03:37 -03:44
Sandbag Lunges 07:48 01:05:26 06:28 +01:20 01:09:25 -03:59
Running 8 06:00 01:13:14 06:31 -00:31 01:15:53 -02:39
Wall Balls 09:26 01:19:14 08:48 +00:38 01:22:24 -03:10
Roxzone 10:16 01:38:50 07:38 +02:38 01:38:50
Based on 215 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Daniel Knof, in the HYROX PRO category, has displayed an impressive performance during the 2024 Hamburg event. His overall rank puts him in the top 60% of all athletes, demonstrating his competitive ability. A standout aspect of Daniel's performance was his running time. His total running time of 00:42:52 was 01:53 faster than the average, showing his strength in this aspect of the race. This, combined with his best running lap of 00:05:00, suggests that Daniel has a strong runner profile. However, he would benefit from further training in the strength aspects of the event, as suggested by his slower than average roxzone timing.

Segments to Improve:

  • Roxzone: Daniel's roxzone time was slower than average, suggesting that his transitions between exercises need improvement. To increase his speed in this area, Daniel should focus on drills that mimic the quick movements needed for seamless transitions. This could include circuit training that incorporates the exercises featured in the Hyrox race, with an emphasis on transitioning swiftly between each one.
  • Burpees Broad Jump: Daniel's time for the Burpees Broad Jump was significantly slower than average. This indicates a need for improved strength and endurance, particularly in his lower body. Plyometric exercises, such as box jumps and weighted lunges, could be beneficial in strengthening his leg muscles and increasing his explosive power.
  • Sandbag Lunges: Another area requiring improvement is the Sandbag Lunges. Improved lower body strength and stability would help Daniel in this segment. Exercises such as weighted squats and deadlifts could strengthen his core and lower body, aiding his stability during the lunges.
  • Wall Balls: Daniel's performance in Wall Balls was slower than average, suggesting a need for enhanced upper body power and endurance. Incorporating exercises like kettlebell swings, medicine ball throws, and push-ups could help improve his performance in this segment.

Race Strategies:

Given Daniel's strong running abilities, he should seek to maintain a steady pace throughout the run segments to conserve energy for the strength-based exercises. Incorporating short, high-intensity interval training sessions into his running routine could help improve his ability to maintain this pace. In the strength-based exercises, focusing on proper form and efficient movement can help reduce fatigue and improve performance. Implementing strength training into his routine will also be crucial in improving his overall race performance. Lastly, practicing transitions between exercises can help minimize time spent in the roxzone, further improving his overall 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 Pro Men
Similar Athletes
Florio Eric 2024 New York 01:38:42
Walsh Frank 2021 New York 01:38:23
Wolf Matthew 2024 Köln 01:38:50
Stergio Olsi 2024 London 01:38:33
Baroudi Marwan 2023 Paris 01:39:15
Sibert Benjamin 2024 Chicago Navy Pier 01:38:29
Daniels Philip 2023 Manchester 01:38:57
Baldwin James 2020 Dallas 01:38:44
Pierce Benjamin 2022 Las Vegas 01:38:44
Diliberto Stevie 2022 Chicago 01:38:45

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Stuttgart 01:18:09
2024 Köln 01:58:57
2024 Frankfurt 01:48:28

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