Du Plessis Ashton Hyrox Result

Dive into this athlete’s performance at 2022 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 547 similar athletes.

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Performance Highlights

GER Flag Du Plessis Ashton Man Men 25-29 #160017 01:13:01 🥉 in AG | Top 25.0% 21st | Top 34.4%
-01:09
34:17
Run Total
-00:08
04:17
Avg. Lap
-00:12
03:36
Best Lap
+00:30
33:12
Workout Total
+00:04
04:09
Avg. Workout
+00:45
05:38
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.

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The chart has 1 Y axis displaying values. Data ranges from 4 to 72.
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The chart has 1 Y axis displaying values. Data ranges from 4 to 72.
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Percentile based on all the athletes who competed in Hyrox Pro 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!

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The chart has 1 Y axis displaying values. Data ranges from 216 to 316.
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Based on 547 athletes with similar finish time in Hyrox Pro 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.

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The chart has 1 Y axis displaying values. Data ranges from 116 to 356.
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Based on 547 athletes with similar finish time in Hyrox Pro 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.

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Race Comparison
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The chart has 1 Y axis displaying values. Data ranges from -88 to 57.
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Based on 547 athletes with similar finish time in Hyrox Pro 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.

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Expected Finish Time
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The chart has 1 Y axis displaying values. Data ranges from 4288 to 4688.
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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.

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Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 82 to 836.
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Percentile based on all the athletes who competed in Hyrox Pro 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 03:59. Check the detail of the improvement plan below.

01:22 Potential Improvement 34.3% Focus During Training

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Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Focus During Training
Sled Push 01:22 (From 04:13 to 02:51) 34.3%
Sled Pull 00:42 (From 05:26 to 04:44) 17.6%
Wall Balls 00:42 (From 05:56 to 05:14) 17.6%
Farmers Carry 00:33 (From 02:18 to 01:45) 13.8%
Sandbag Lunges 00:32 (From 04:34 to 04:02) 13.4%
Run Total 00:08 (From 34:17 to 34:09) 3.3%
Ski Erg 00:00 (From 03:50 to 03:50) 0.0%
BBJ 00:00 (From 02:39 to 02:39) 0.0%
Rowing 00:00 (From 04:16 to 04:16) 0.0%

Splits Time

Du Plessis Ashton Perfect Race
Splits Total Average Total
Running 1 03:36 00:00 03:48 -00:12 00:00 +00:00
Ski Erg 03:50 03:36 04:04 -00:14 03:48 -00:12
Running 2 03:54 07:26 04:07 -00:13 07:52 -00:26
Sled Push 04:13 11:20 03:16 +00:57 11:59 -00:39
Running 3 04:20 15:33 04:28 -00:08 15:15 +00:18
Sled Pull 05:26 19:53 05:16 +00:10 19:43 +00:10
Running 4 04:20 25:19 04:30 -00:10 24:59 +00:20
Burpees Broad Jump 02:39 29:39 03:41 -01:02 29:29 +00:10
Running 5 04:17 32:18 04:36 -00:19 33:10 -00:52
Rowing 04:16 36:35 04:20 -00:04 37:46 -01:11
Running 6 04:16 40:51 04:29 -00:13 42:06 -01:15
Farmers Carry 02:18 45:07 01:56 +00:22 46:35 -01:28
Running 7 04:20 47:25 04:34 -00:14 48:31 -01:06
Sandbag Lunges 04:34 51:45 04:21 +00:13 53:05 -01:20
Running 8 05:16 56:19 04:54 +00:22 57:26 -01:07
Wall Balls 05:56 01:01:35 05:48 +00:08 01:02:20 -00:45
Roxzone 05:38 01:13:01 04:53 +00:45 01:13:01
Based on 547 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Ashton Du Plessis performed exceptionally well in the HYROX race in Frankfurt. With an overall rank of 21 out of 86 athletes, he finished in the top 24% of participants. In his age group (25-29), he secured the 3rd position, placing in the top 16% of 18 athletes. His total race time was 01:13:01, and his total running time of 00:34:17 was 01:49 faster than the average.

It is worth noting that Ashton's best running lap was completed in an impressive time of 00:03:36. This indicates his strong running ability and endurance. His splits analysis shows that he consistently performed above average in most segments, with notable improvements in Running 1, Ski Erg, Running 2, Running 3, Running 4, Burpees Broad Jump, Running 5, Rowing, Running 6, and Running 7.

Segments to Improve


1. Sled Push:
Ashton's time of 00:04:13 in the Sled Push segment was 01:24 slower than the average. To improve performance in this segment, Ashton should focus on developing his lower body and core strength. Exercises such as squats, lunges, and deadlifts can help him build the necessary strength. Additionally, practicing proper sled pushing technique, including maintaining a low center of gravity and driving through the legs, can lead to improved efficiency.

2. Sled Pull:
Ashton's time of 00:05:26 in the Sled Pull segment was 01:02 slower than the average. To enhance performance in this segment, Ashton should concentrate on his upper body strength, particularly the muscles used for pulling movements. Exercises such as rows, pull-ups, and lat pulldowns can help him build strength in these areas. Additionally, practicing efficient sled pulling technique, including using the entire body to generate force and maintaining a steady rhythm, will lead to improved performance.

3. Wall Balls:
Ashton's time of 00:05:56 in the Wall Balls segment was 00:35 slower than the average. To improve performance in this segment, Ashton should focus on developing his leg and core strength, as well as his coordination and accuracy. Exercises such as squats, lunges, and kettlebell swings can help him build lower body strength. Additionally, practicing wall ball shots with proper form and aiming for consistent and efficient movement will lead to improved performance.

4. Roxzone:
Ashton's time of 00:05:38 in the Roxzone segment was 00:32 slower than the average. To enhance performance in this segment, Ashton should focus on improving his overall fitness and reducing transition time. Incorporating high-intensity interval training (HIIT) workouts into his training routine can help improve his cardiovascular endurance and overall fitness level. Additionally, practicing quick and efficient transitions between exercises during training will help reduce time spent in the Roxzone.

5. Sandbag Lunges:
Ashton's time of 00:04:34 in the Sandbag Lunges segment was 00:25 slower than the average. To improve performance in this segment, Ashton should focus on developing his leg and core strength, as well as his balance and stability. Exercises such as lunges, squats, and single-leg deadlifts can help him build strength and stability in his lower body. Additionally, practicing sandbag lunges with proper form and maintaining a steady pace will lead to improved performance.

6. Farmers Carry:
Ashton's time of 00:02:18 in the Farmers Carry segment was 00:24 slower than the average. To enhance performance in this segment, Ashton should focus on improving his grip strength and overall upper body strength. Exercises such as farmer's carries, deadlifts, and pull-ups can help him develop the necessary strength. Additionally, practicing proper grip technique and maintaining a steady pace during the carry will lead to improved performance.

Strategies


To improve overall race performance, Ashton should consider the following strategies:
1. Pacing:
Based on the analysis of his splits, Ashton has shown strong running capabilities. However, it is important for him to maintain a consistent pace throughout the race to avoid burnout. Implementing strategies such as negative splits, where he gradually increases his speed in the later stages of the race, can help him maintain energy and perform consistently.

2. Hybrid Training:
Ashton should focus on maintaining a balanced training program that includes both strength and endurance exercises. This will help him excel in both the running and strength-based segments of the race. Incorporating exercises that target both upper and lower body strength, as well as cardiovascular endurance, will help him become a more well-rounded athlete.

3. Transition Efficiency:
To minimize time spent in the Roxzone, Ashton should practice quick and efficient transitions between exercises during training. This can be achieved by rehearsing transitions, optimizing equipment setup, and focusing on maintaining a smooth flow between exercises.

4. Mental Preparation:
Developing mental toughness and resilience is crucial for success in endurance events like HYROX. Ashton should incorporate mental training techniques such as visualization, positive self-talk, and goal-setting into his preparation. This will help him stay focused and motivated throughout the race.

By implementing these strategies and focusing on improving the identified segments, Ashton Du Plessis can further enhance his performance in future HYROX races. With his strong running ability and dedication to training, he has the potential to achieve even greater success in his age group and overall rankings.

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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 76.
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The chart has 1 Y axis displaying values. Data ranges from 1 to 76.
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Percentile based on all the athletes who competed in Hyrox Pro Men
Similar Athletes
Martinez Julian 2022 Los Angeles 01:12:47
Van Straalen Quint 2024 Rotterdam 01:12:47
Carroll Eoin 2024 Berlin 01:12:57
Sorenson Daniel 2021 Dallas 01:13:26
Mcveigh Mark 2023 Glasgow 01:12:48
Downs Harry 2023 London 01:13:15
Marks Carl 2023 Hong Kong 01:12:47
Barham Nick 2024 Singapore 01:13:08
Schüll Manuel World Championships 01:12:43
Pirrus Kévin 2024 Paris 01:13:15
Other Results from this athlete
2022 Maastricht Du Plessis Ashton 01:01:34
2021 Hamburg Du Plessis Ashton 01:09:26
2021 Stuttgart Du Plessis Ashton 01:10:16
2021 Leipzig Du Plessis Ashton 01:08:47

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