Dive into this athlete’s performance at 2019 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.
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!
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.
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.
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.
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.
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 04:21. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 02:28 (From 08:29 to 06:01) | 56.7% |
| Rowing | 00:44 (From 05:43 to 04:59) | 16.9% |
| Sandbag Lunges | 00:36 (From 06:14 to 05:38) | 13.8% |
| Wall Balls | 00:20 (From 07:32 to 07:12) | 7.7% |
| Ski Erg | 00:10 (From 04:45 to 04:35) | 3.8% |
| Farmers Carry | 00:03 (From 02:23 to 02:20) | 1.1% |
| Sled Push | 00:00 (From 02:37 to 02:37) | 0.0% |
| Sled Pull | 00:00 (From 05:10 to 05:10) | 0.0% |
| Run Total | 00:00 (From 44:18 to 44:18) | 0.0% |
| Metzendorff Dirk | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:13 | 00:00 | 04:58 +00:15 | 00:00 +00:00 |
| Ski Erg | 04:45 | 05:13 | 04:35 +00:10 | 04:58 +00:15 |
| Running 2 | 04:51 | 09:58 | 05:23 -00:32 | 09:33 +00:25 |
| Sled Push | 02:37 | 14:49 | 03:13 -00:36 | 14:56 -00:07 |
| Running 3 | 05:06 | 17:26 | 05:51 -00:45 | 18:09 -00:43 |
| Sled Pull | 05:10 | 22:32 | 05:34 -00:24 | 24:00 -01:28 |
| Running 4 | 05:05 | 27:42 | 05:52 -00:47 | 29:34 -01:52 |
| Burpees Broad Jump | 08:29 | 32:47 | 06:16 +02:13 | 35:26 -02:39 |
| Running 5 | 05:27 | 41:16 | 06:06 -00:39 | 41:42 -00:26 |
| Rowing | 05:43 | 46:43 | 05:03 +00:40 | 47:48 -01:05 |
| Running 6 | 05:30 | 52:26 | 05:54 -00:24 | 52:51 -00:25 |
| Farmers Carry | 02:23 | 57:56 | 02:26 -00:03 | 58:45 -00:49 |
| Running 7 | 05:28 | 01:00:19 | 05:54 -00:26 | 01:01:11 -00:52 |
| Sandbag Lunges | 06:14 | 01:05:47 | 05:52 +00:22 | 01:07:05 -01:18 |
| Running 8 | 07:42 | 01:12:01 | 06:49 +00:53 | 01:12:57 -00:56 |
| Wall Balls | 07:32 | 01:19:43 | 07:34 -00:02 | 01:19:46 -00:03 |
| Roxzone | 08:23 | 01:35:30 | 08:10 +00:13 | 01:35:30 |
One notable highlight of Dirk's performance is his total running time of 44 minutes and 18 seconds, which is 57 seconds faster than the average for his finish time. This indicates that Dirk has strong running abilities and should continue to focus on developing his running skills.
To improve performance in the Burpees Broad Jump segment, Dirk should focus on increasing his speed and efficiency in performing burpees. He can incorporate high-intensity interval training (HIIT) workouts that include burpees to improve his overall fitness and speed in this exercise.
In the Rowing segment, Dirk should work on improving his rowing technique to increase his speed. He can focus on proper form and engage his core muscles to generate more power during each stroke. Incorporating rowing intervals into his training routine will also help improve his rowing performance.
For the Running 8 segment, Dirk should focus on improving his endurance and speed. Incorporating interval training and hill sprints into his running routine will help him build stamina and increase his speed. Additionally, Dirk can work on his pacing to ensure that he maintains consistent speed throughout the race.
In the Running 1 segment, Dirk should focus on improving his speed by incorporating speed drills, such as sprints and interval runs, into his training routine. Strengthening his leg muscles through exercises like lunges and squats will also help improve his running performance.
To improve performance in the Sandbag Lunges segment, Dirk should focus on strengthening his lower body muscles, particularly his quadriceps and glutes. Adding exercises like weighted lunges and squats to his training routine will help improve his strength and endurance in this segment.
For the Ski Erg segment, Dirk should focus on improving his technique to increase his speed. He can work on maintaining a consistent rhythm and using the proper muscle groups during each stroke. Incorporating interval training on the Ski Erg into his training routine will also help improve his performance.
To improve performance in the Roxzone segment, Dirk should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training and circuit training into his routine will help improve his overall fitness and increase his speed during transitions.
Dirk should also strategically plan his transitions between segments to minimize time lost. Practicing quick and efficient transitions during training will help improve his overall race time.
Additionally, Dirk should listen to his body and adjust his effort level accordingly. If he feels that he is pushing too hard and risking burnout, he should consider pacing himself and conserving energy for the later segments.
Overall, Dirk Metzendorff had a strong performance in the Hyrox race in Hamburg. By focusing on the identified areas of improvement and implementing the suggested training strategies and techniques, Dirk can further enhance his performance and continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| James Cameron | 2024 Melbourne | 01:35:03 | |
| Staub Pelle | 2024 Rotterdam | 01:35:45 | |
| Breaux Austin | 2024 Dallas | 01:35:37 | |
| Burns Jared | 2023 Dallas | 01:35:02 | |
| Walker Matthew | 2023 Birmingham | 01:35:01 | |
| Petersen Mike | 2024 Birmingham | 01:35:42 | |
| Volke Florian | 2021 Stuttgart | 01:35:38 | |
| Stewart Hamma | 2023 Sydney | 01:35:14 | |
| Da Silva Michael | 2024 New York | 01:35:23 | |
| Whelan Marcus | 2024 Sydney | 01:35:41 | |
| Other Results from this athlete | ||
|---|---|---|
| 2018 Hamburg Metzendorff Dirk | 01:36:11 | |
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Metzendorff Dirk
