Ess Benedikt Hyrox Result

Dive into this athlete’s performance at 2024 Milan 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

AUT AUT Flag Men 30-34 #105029 01:30:18 194th in AG | Top 56.2% 692nd | Top 50.5%
-03:11
41:22
Run Total
-00:23
05:10
Avg. Lap
-00:02
04:42
Best Lap
+01:52
40:10
Workout Total
+00:14
05:01
Avg. Workout
+01:20
08:50
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 Ess Benedikt'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 Ess Benedikt'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 Ess Benedikt'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 Ess Benedikt'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 03:48. Check the detail of the improvement plan below.

01:14 Potential Improvement 32.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:14 06:43 to 05:29 32.5%
Sled Pull 01:00 06:00 to 05:00 26.3%
Sled Push 00:49 03:45 to 02:56 21.5%
Sandbag Lunges 00:24 05:37 to 05:13 10.5%
Rowing 00:09 05:00 to 04:51 3.9%
Wall Balls 00:08 06:44 to 06:36 3.5%
Ski Erg 00:04 04:33 to 04:29 1.8%
Farmers Carry 00:00 01:48 to 01:48 0.0%
Run Total 00:00 41:22 to 41:22 0.0%

Splits Time

Ess Benedikt Perfect Race
Splits Total Average Total
Running 1 05:53 00:00 04:45 +01:08 00:00 +00:00
Ski Erg 04:33 05:53 04:31 +00:02 04:45 +01:08
Running 2 04:53 10:26 05:08 -00:15 09:16 +01:10
Sled Push 03:45 15:19 03:04 +00:41 14:24 +00:55
Running 3 05:27 19:04 05:37 -00:10 17:28 +01:36
Sled Pull 06:00 24:31 05:15 +00:45 23:05 +01:26
Running 4 05:18 30:31 05:36 -00:18 28:20 +02:11
Burpees Broad Jump 06:43 35:49 05:46 +00:57 33:56 +01:53
Running 5 05:04 42:32 05:48 -00:44 39:42 +02:50
Rowing 05:00 47:36 04:55 +00:05 45:30 +02:06
Running 6 05:09 52:36 05:38 -00:29 50:25 +02:11
Farmers Carry 01:48 57:45 02:18 -00:30 56:03 +01:42
Running 7 04:59 59:33 05:38 -00:39 58:21 +01:12
Sandbag Lunges 05:37 01:04:32 05:29 +00:08 01:03:59 +00:33
Running 8 04:42 01:10:09 06:20 -01:38 01:09:28 +00:41
Wall Balls 06:44 01:14:51 07:00 -00:16 01:15:48 -00:57
Roxzone 08:50 01:30:18 07:30 +01:20 01:30:18
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Benedikt Ess showcased a solid performance at the 2024 Milan HYROX event, finishing in the top 50% overall and top 56% in his age group. His total running time was notably impressive, being 03:35 faster than the average, which indicates a strong runner profile. Despite a slower start in Running 1, his running segments consistently improved, suggesting effective pacing as the race progressed. However, Benedikt's performance in strength-based exercises showed room for improvement, particularly in segments like the Sled Push, Sled Pull, and Burpees Broad Jump, indicating the need for enhanced strength conditioning and recovery strategies.

Segments to Improve:

  • Roxzone: Benedikt spent 01:28 longer than average in transitions. Improving this requires honing transition efficiency. Training Strategies: Practice quick transitions between exercises by setting up mock race environments. Focus on maintaining a steady heart rate and minimizing rest. Include agility drills and quick footwork exercises in training.
  • Burpees Broad Jump: This segment was 01:05 slower than average. Training Strategies: Incorporate high-intensity interval training (HIIT) with a focus on burpee variations and plyometric exercises to enhance explosive power and endurance. Ensure proper form to optimize energy use.
  • Sled Push and Sled Pull: Both were significantly slower than average, indicating a need to build strength and endurance. Training Strategies: Incorporate heavy sled pushes and pulls into weekly workouts. Focus on lower body strength training, including squats, lunges, and deadlifts. Use resistance bands to simulate the sled pull movement.
  • Sandbag Lunges: Slightly slower than average, suggesting a need for improved strength and stability. Training Strategies: Perform weighted lunges and core stability exercises. Try unilateral leg exercises to target balance and coordination.
  • Wall Balls: While slightly faster than average, further improvement is possible. Training Strategies: Work on shoulder and leg endurance through repeated wall ball sets. Focus on a consistent rhythm and breathing technique during the exercise.

Race Strategies:

  • Efficient Pacing: Start the race at a slightly slower pace to conserve energy for later segments. Gradually increase pace, as Benedikt effectively did from Running 2 onwards.
  • Compromised Running Training: Practice running immediately after strength exercises to mimic race conditions. This will help adapt the body to transitioning from strength to running smoothly, improving overall race efficiency.
  • Hydration and Nutrition: Implement a nutrition strategy that includes carb loading before the race and energy gels or drinks during the event to maintain energy levels, especially during strength-intensive segments.
  • Mental Focus: Develop mental strategies to maintain focus and motivation during challenging segments. Visualization techniques and positive self-talk can enhance performance under fatigue.

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
Ravera Daniele 2023 Milan 01:29:49
Nicke Peter 2024 Karlsruhe 01:30:40
Campos Alex 2021 Chicago 01:30:02
Lunt Mark 2024 Birmingham 01:30:07
Casanova Andre 2024 Rotterdam 01:29:58
Darby Michael 2023 Stockholm 01:30:06
Lachowicz Paweł 2024 Poznan 01:29:49
Ziehl Marlon 2023 Dubai 01:30:00
Johnston Noel 2023 Stockholm 01:30:43
Osborne John 2024 London 01:30:37

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Rimini 01:23:58

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download