Dive into this athlete’s performance at 2023 München 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 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.
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.
This section showcases the entire Ahnert Marko'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 Ahnert Marko's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Ahnert Marko'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.
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 Ahnert Marko'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 05:07. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sandbag Lunges | 03:04 | 08:01 to 04:57 | 59.9% |
| Burpees Broad Jump | 00:59 | 06:08 to 05:09 | 19.2% |
| Farmers Carry | 00:34 | 02:39 to 02:05 | 11.1% |
| Rowing | 00:25 | 05:11 to 04:46 | 8.1% |
| Sled Pull | 00:03 | 04:48 to 04:45 | 1.0% |
| Ski Erg | 00:02 | 04:27 to 04:25 | 0.7% |
| Sled Push | 00:00 | 02:21 to 02:21 | 0.0% |
| Wall Balls | 00:00 | 04:56 to 04:56 | 0.0% |
| Run Total | 00:00 | 41:09 to 41:09 | 0.0% |
| Ahnert Marko | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:15 | 00:00 | 04:43 -00:28 | 00:00 +00:00 |
| Ski Erg | 04:27 | 04:15 | 04:28 -00:01 | 04:43 -00:28 |
| Running 2 | 04:36 | 08:42 | 05:02 -00:26 | 09:11 -00:29 |
| Sled Push | 02:21 | 13:18 | 02:57 -00:36 | 14:13 -00:55 |
| Running 3 | 05:10 | 15:39 | 05:28 -00:18 | 17:10 -01:31 |
| Sled Pull | 04:48 | 20:49 | 05:01 -00:13 | 22:38 -01:49 |
| Running 4 | 05:04 | 25:37 | 05:28 -00:24 | 27:39 -02:02 |
| Burpees Broad Jump | 06:08 | 30:41 | 05:26 +00:42 | 33:07 -02:26 |
| Running 5 | 05:14 | 36:49 | 05:38 -00:24 | 38:33 -01:44 |
| Rowing | 05:11 | 42:03 | 04:51 +00:20 | 44:11 -02:08 |
| Running 6 | 05:10 | 47:14 | 05:30 -00:20 | 49:02 -01:48 |
| Farmers Carry | 02:39 | 52:24 | 02:13 +00:26 | 54:32 -02:08 |
| Running 7 | 05:13 | 55:03 | 05:28 -00:15 | 56:45 -01:42 |
| Sandbag Lunges | 08:01 | 01:00:16 | 05:13 +02:48 | 01:02:13 -01:57 |
| Running 8 | 06:31 | 01:08:17 | 06:07 +00:24 | 01:07:26 +00:51 |
| Wall Balls | 04:56 | 01:14:48 | 06:38 -01:42 | 01:13:33 +01:15 |
| Roxzone | 07:35 | 01:27:12 | 07:01 +00:34 | 01:27:12 |
Marko showed particular strength in the running segments, consistently finishing faster than the average time. His best running lap was an impressive 00:04:15. He also performed well in the sled push, sled pull, and wall balls, finishing significantly faster than the average time.
To improve in the sandbag lunges, Marko should focus on strengthening his leg muscles and improving his endurance. Incorporating exercises such as squats, lunges, and step-ups into his training routine will help build the necessary strength. Additionally, practicing the sandbag lunge technique with proper form and pacing will help optimize performance in this segment.
For the burpees broad jump, Marko should work on improving his explosive power and endurance. Incorporating exercises such as burpees, box jumps, and plyometric exercises into his training routine will help improve his power output. Additionally, focusing on maintaining a consistent pace and minimizing rest time during the burpees will help improve overall performance in this segment.
To improve in the roxzone, Marko should work on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts into his training routine will help improve both his cardiovascular endurance and his ability to quickly transition between exercises. Additionally, practicing efficient transitions and minimizing rest time during training will help improve performance in this segment.
In the rowing segment, Marko should focus on improving his rowing technique and power output. Incorporating rowing intervals and drills into his training routine will help improve his rowing efficiency and endurance. Additionally, working on upper body and core strength through exercises such as rows, pull-ups, and planks will help improve overall performance in this segment.
To improve in the farmers carry segment, Marko should focus on improving his grip strength and overall endurance. Incorporating exercises such as farmer's carries, deadlifts, and forearm exercises into his training routine will help improve his grip strength. Additionally, practicing the farmers carry technique with proper form and pacing will help optimize performance in this segment.
In the running 8 segment, Marko should work on improving his running endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine will help improve his overall running performance. Additionally, focusing on maintaining a consistent pace and minimizing rest time during training will help improve performance in this segment.
Additionally, Marko should prioritize efficient transitions between exercises. Minimizing rest time and keeping transitions smooth and quick will help save valuable seconds and maintain momentum throughout the race.
Furthermore, it is essential for Marko to stay mentally focused and motivated during the race. Visualizing success, setting small goals throughout the race, and maintaining a positive mindset will help him push through any physical challenges and perform at his best.
In conclusion, Marko Ahnert had a strong performance in the HYROX race in München. While there are areas for improvement, particularly in segments such as sandbag lunges, burpees broad jump, and roxzone, he showcased strengths in running, sled push, sled pull, and wall balls. By implementing specific training strategies and techniques, focusing on form and pacing, and utilizing efficient race strategies, Marko can continue to enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Laia Ricardo | 2024 Madrid | 01:27:09 | |
| Fahy Jamie | 2024 Bilbao | 01:27:01 | |
| Pullan Joshua | 2022 Manchester | 01:27:36 | |
| Kuijpers Eveline | 2021 Amsterdam | 01:27:03 | |
| Ouachek Yannis | 2023 Milan | 01:26:42 | |
| Zhao Clement | 2023 Singapore | 01:27:12 | |
| Prieto Díaz David | 2021 Madrid | 01:27:21 | |
| Grawe Max | 2024 Hamburg | 01:27:29 | |
| Held Andreas | 2021 Leipzig | 01:26:52 | |
| Rolfe Thomas | 2024 London | 01:26:51 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Dubai | 01:23:49 | |
| 2023 Hannover | 01:31:54 | |
| 2023 München | 01:23:24 | |
| 2024 Katowice | 01:28:33 | |
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