Dietze Stefan Hyrox Result

Dive into this athlete’s performance at 2024 Frankfurt 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 Flag Dietze Stefan Men 45-49 #104027 01:23:40 53rd in AG | Top 41.7% 707th | Top 47.9%
-03:04
38:43
Run Total
-00:23
04:50
Avg. Lap
+00:12
04:40
Best Lap
+02:40
37:57
Workout Total
+00:20
04:44
Avg. Workout
+00:25
07:03
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

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

Based on 1000 athletes with similar finish time in Hyrox Men

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 1000 athletes with similar finish time in Hyrox Men

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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 his 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 04:37. Check the detail of the improvement plan below.

01:24 Potential Improvement 30.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Sled Pull 01:24 (From 05:54 to 04:30) 30.3%
Wall Balls 01:01 (From 06:51 to 05:50) 22.0%
Ski Erg 00:40 (From 05:00 to 04:20) 14.4%
Sled Push 00:38 (From 03:15 to 02:37) 13.7%
Sandbag Lunges 00:35 (From 05:15 to 04:40) 12.6%
Rowing 00:12 (From 04:53 to 04:41) 4.3%
Farmers Carry 00:07 (From 02:06 to 01:59) 2.5%
BBJ 00:00 (From 04:43 to 04:43) 0.0%
Run Total 00:00 (From 38:43 to 38:43) 0.0%

Splits Time

Dietze Stefan Perfect Race
Splits Total Average Total
Running 1 04:04 00:00 04:33 -00:29 00:00 +00:00
Ski Erg 05:00 04:04 04:24 +00:36 04:33 -00:29
Running 2 04:40 09:04 04:52 -00:12 08:57 +00:07
Sled Push 03:15 13:44 02:52 +00:23 13:49 -00:05
Running 3 04:54 16:59 05:17 -00:23 16:41 +00:18
Sled Pull 05:54 21:53 04:49 +01:05 21:58 -00:05
Running 4 05:02 27:47 05:15 -00:13 26:47 +01:00
Burpees Broad Jump 04:43 32:49 05:06 -00:23 32:02 +00:47
Running 5 04:56 37:32 05:25 -00:29 37:08 +00:24
Rowing 04:53 42:28 04:46 +00:07 42:33 -00:05
Running 6 04:48 47:21 05:17 -00:29 47:19 +00:02
Farmers Carry 02:06 52:09 02:08 -00:02 52:36 -00:27
Running 7 04:49 54:15 05:16 -00:27 54:44 -00:29
Sandbag Lunges 05:15 59:04 04:56 +00:19 01:00:00 -00:56
Running 8 05:33 01:04:19 05:50 -00:17 01:04:56 -00:37
Wall Balls 06:51 01:09:52 06:16 +00:35 01:10:46 -00:54
Roxzone 07:03 01:23:40 06:38 +00:25 01:23:40
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Stefan, first off, congrats on your performance at the 2024 Frankfurt Hyrox! Finishing with an overall time of 01:23:40 puts you in the top 47% of a competitive field of 1477 athletes—solid work! You're also holding it down as 53rd in your age group, which is no small feat. Your total running time of 00:38:43 is impressive, coming in 03:05 faster than average. This suggests you have a strong runner profile, but let's not forget—this is Hyrox! You need to balance that speed with strength to maximize your potential.

Looking at your pacing, it seems like you started a bit too fast with your first running segment at 00:04:04 (30th percentile). While it’s great to feel strong at the start, you might have burned some energy that you could have saved for later segments. As a result, your performance in the strength-based exercises, such as the Ski Erg and Sled Pull, could have been affected. In Hyrox, pacing is everything—think of it like running a marathon, not a sprint!

Segments to Improve:

Now, let's dive into those segments that need some love. You’ve got some real potential to turn these weaknesses into strengths:

  • Ski Erg (00:05:00): A bit slower than average (91st percentile). To improve here, focus on your technique. Consider doing specific drills that emphasize pulling with your back and engaging your core. Try incorporating the following:
    • 3 x 500m Ski Erg intervals with 2 minutes rest in between. Aim for consistent times.
    • Strengthening your lats with pull-ups or lat pulldowns; aim for 3 x 10-12 reps.
  • Sled Pull (00:05:54): A significant area for improvement (75th percentile). The key here is to work on your grip strength and overall pulling power. Try these:
    • Weighted sled pulls for distance—3 sets of 30 meters, focusing on explosive starts.
    • Incorporate farmer’s walks with heavy weights to build grip endurance and core stability.
  • Wall Balls (00:06:51): Slower than average (58th percentile). This is where form is key. Focus on your squat depth and the explosiveness of your throws. Here’s how to improve:
    • Practice with lighter medicine balls for 3 sets of 15 reps, focusing on form and rhythm.
    • Incorporate squat jumps into your routine to enhance leg power; aim for 3 x 10.
  • Sled Push (00:03:15): Also slower than average (68th percentile). To enhance your power output here:
    • Perform sled pushes with heavier weights for short distances; 5 sets of 20 meters.
    • Incorporate leg press exercises to build strength; 3 x 8-10 reps at a challenging weight.
  • Sandbag Lunges (00:05:15): This is an area where you can really gain time (54th percentile). Work on your leg stability and core strength:
    • Perform weighted lunges with a sandbag; aim for 3 x 12 reps per leg.
    • Incorporate single-leg deadlifts to boost your balance and strength; 3 x 8 per leg.
Race Strategies:

Now that we've identified your areas for improvement, let’s talk strategy. During the race, remember:

  • Pacing: Start strong but controlled. Aim to maintain a steady heart rate rather than sprinting off the line. That first run is just a warm-up for what’s coming.
  • Transitions: Your Roxzone time of 00:07:03 is a bit slow. Practice your transitions in training to make them seamless. Work on quick changes between exercises to keep that heart rate up!
  • Breathing: Don't underestimate the power of breathing techniques. In between exercises, practice deep belly breathing to help stabilize your heart rate and recover faster.
Conclusion:

Stefan, you’ve got the foundation to crush your next Hyrox race! Remember, every setback is a setup for a comeback. "You are not your circumstances. You are your possibilities." – Oprah Winfrey. Embrace the grind, put in the work, and those segments will start to look a lot prettier! 💪💥

Keep that fire burning, and let’s transform those weaknesses into your new strengths. I’m here to support you every step of the way. Let’s get after it! You’ve got this!

The Rox-Coach

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
Lokenvitz Tom 2024 Hong Kong 01:23:16
Williams Brandon 2023 Chicago 01:23:41
Handley Gavin 2023 London 01:24:03
Knoth Benjamin 2021 Hamburg 01:23:54
Kupfer Marc 2023 Chicago 01:24:00
Schüller Peter 2023 Frankfurt 01:23:53
Stathopoulos Alex 2024 Stockholm 01:23:44
Raveen R 2024 Singapore 01:23:59
Schuurman Jordy 2024 Amsterdam 01:23:45
Hammond Sean Michael 2021 Birmingham 01:23:39

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Köln Dietze Stefan, Wochner Aniela 01:09:44
2024 Copenhagen Dietze Stefan, Wochner Aniela 01:10:33

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