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.
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 Chirco Benedikt Manlio'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 Chirco Benedikt Manlio'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 Chirco Benedikt Manlio'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 Chirco Benedikt Manlio'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
03:47.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Benedikt, you put in a solid effort at the 2024 Frankfurt Hyrox event, finishing with an overall time of 01:29:16, landing you in the top 62% of a competitive field of 1,477 athletes. Not too shabby! You've shown that you have some strong points, particularly in your burpees broad jump and sled push, which are impressive feats of power and endurance. Your pacing in the first run was a bit slower than average, and while it’s great to start conservatively, we need to work on finding that sweet spot where you can push harder without burning out too soon.
With a total running time of 00:46:19, it looks like you lean more towards endurance with a runner's profile. However, we need to address your overall strength in the Hyrox context to balance out your performance. You have the potential to improve significantly by enhancing your strength training and refining your transitions. Remember, "The only easy day was yesterday," and it’s time to tackle those challenges head-on!
Segments to Improve:
Running 1: You clocked in at 00:07:03, which is 02:18 slower than average. This indicates that you might have started too conservatively. To improve your pacing, practice interval runs where you alternate between high-intensity sprints and recovery jogs. Try 400m repeats at a pace faster than your target race pace, with equal time for recovery. This will help build both speed and confidence.
Ski Erg: At 00:04:56, you were 00:26 slower than the average. Focus on technique drills to enhance your efficiency. Incorporate specific ski erg workouts that focus on maintaining a strong core and using your legs effectively. Try 3-minute intervals at a challenging pace, allowing 2 minutes of rest in between. This will build your endurance and power.
Roxzone: You spent 00:08:26 in transitions, which is 01:11 slower than average. To improve your transition time, practice "dummy runs" where you simulate race conditions. Set up your equipment and practice moving from one exercise to the next with purpose. Time yourself, but also focus on the efficiency of each movement. Cut down on unnecessary movements to speed up your transitions.
Running 5: At 00:06:15, you were 00:30 slower than average. This could indicate fatigue setting in. Incorporate tempo runs into your training. These should be at a challenging pace that you can sustain for an extended period. Aim for 20-30 minutes at this pace once a week to build stamina.
Race Strategies:
Start Strong but Smart: Aim to find a comfortable, sustainable pace in those initial runs. You can gauge how you feel and ramp up gradually instead of starting too slow.
Mind the Transitions: Visualize each transition. Think of them as mini-races; speed up your mindset to maximize your efficiency. Remember, a little hustle can turn a good race into a great one!
Fueling and Hydration: Don’t forget to hydrate and fuel properly before and during the race. Even a superhero needs to fuel up, right? Keep your energy levels high to maintain performance.
Stay Mentally Tough: When fatigue sets in, remember Goggins’ words: “You’re not going to die because you’re uncomfortable.” Embrace the discomfort and push through it. Stay focused on your next task, one step at a time.
Conclusion:
Benedikt, your performance at the Frankfurt Hyrox event was commendable; however, there’s room for growth. By focusing on your pacing strategies, refining your strength in critical segments, and being smart about your transitions, you’ll be in an even better position for your next event. Remember, "Success is a journey, not a destination." Every workout, every race, is a step towards your goals. So let’s make those steps count! Keep pushing, keep grinding, and let’s show that Hyrox course who’s boss. 💪💥
Your potential is limitless, and with the right strategies, you’ll unlock it. Let’s get to work!
Stay strong, and keep chasing greatness! - The Rox-Coach