Rehag Ralf Hyrox Result

Dive into this athlete’s performance at 2024 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.

Performance Highlights

GER GER Flag Men 50-54 #114036 01:21:57 10th in AG | Top 15.4% 506th | Top 40.6%
+01:44
42:48
Run Total
+00:14
05:21
Avg. Lap
+00:25
04:50
Best Lap
-02:35
32:01
Workout Total
-00:19
04:00
Avg. Workout
+00:53
07:13
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 Rehag Ralf'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 Rehag Ralf'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 Rehag Ralf'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 Rehag Ralf'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.

02:50 Potential Improvement 74.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:50 42:48 to 39:58 74.6%
Farmers Carry 00:18 02:14 to 01:56 7.9%
Rowing 00:13 04:51 to 04:38 5.7%
Sandbag Lunges 00:13 04:44 to 04:31 5.7%
Ski Erg 00:12 04:30 to 04:18 5.3%
Sled Pull 00:02 04:23 to 04:21 0.9%
Sled Push 00:00 02:24 to 02:24 0.0%
Burpees Broad Jump 00:00 04:08 to 04:08 0.0%
Wall Balls 00:00 04:47 to 04:47 0.0%

Splits Time

Rehag Ralf Perfect Race
Splits Total Average Total
Running 1 04:44 00:00 04:30 +00:14 00:00 +00:00
Ski Erg 04:30 04:44 04:23 +00:07 04:30 +00:14
Running 2 04:50 09:14 04:47 +00:03 08:53 +00:21
Sled Push 02:24 14:04 02:46 -00:22 13:40 +00:24
Running 3 07:10 16:28 05:12 +01:58 16:26 +00:02
Sled Pull 04:23 23:38 04:40 -00:17 21:38 +02:00
Running 4 05:13 28:01 05:09 +00:04 26:18 +01:43
Burpees Broad Jump 04:08 33:14 04:58 -00:50 31:27 +01:47
Running 5 05:09 37:22 05:19 -00:10 36:25 +00:57
Rowing 04:51 42:31 04:44 +00:07 41:44 +00:47
Running 6 05:05 47:22 05:12 -00:07 46:28 +00:54
Farmers Carry 02:14 52:27 02:06 +00:08 51:40 +00:47
Running 7 05:07 54:41 05:10 -00:03 53:46 +00:55
Sandbag Lunges 04:44 59:48 04:51 -00:07 58:56 +00:52
Running 8 05:33 01:04:32 05:42 -00:09 01:03:47 +00:45
Wall Balls 04:47 01:10:05 06:08 -01:21 01:09:29 +00:36
Roxzone 07:13 01:21:57 06:20 +00:53 01:21:57
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

The overall performance of Ralf Rehag in the 2024 Hamburg HYROX event was strong, placing him amongst the top 48% of all athletes and top 19% within his age group. Despite a slower total running time compared to average, Ralf demonstrated excellent strength, especially in the Sled Push, Sled Pull, Burpees Broad Jump, and Wall Balls segments. His performance suggests a better strength profile, indicating that focused training on running could improve his overall time. Importantly, Ralf started the race slower compared to his average pace in the initial segments, and this could be a potential area of improvement.

Segments to Improve

  • Run Total: As the total running time was slower than average, the focus here should be on increasing running speed and endurance. Incorporating interval training and long-distance runs into Ralf's routine can help improve his aerobic capacity and pace. Speed drills, like fartlek and tempo runs, can also promote faster running times.
  • Roxzone: This segment represents transition and rest times and is slower than average, suggesting that Ralf may benefit from improving his overall fitness and transition time. High-intensity interval training (HIIT) can be beneficial here, as it mimics the stop-and-start nature of a HYROX race. Practicing transitions between different exercises can also help decrease Roxzone time.
  • Sandbag Lunges and Farmers Carry: Although Ralf performed well in other strength exercises, he was slower in these two segments. For Sandbag Lunges, he should focus on improving his lower body strength and stability through exercises like squats and lunges. For the Farmers Carry, grip strength and core stability are key. Exercises such as deadlifts, planks, and grip strength drills can be beneficial.

Race Strategies

Considering Ralf's performance, it's recommended that he start the race at a faster pace to improve his rank in the initial segments. As he has a strong strength profile, he should leverage this advantage in the strength segments and conserve energy during the running segments to maintain a steady pace throughout the race. Ralf should also focus on efficient transitions between the exercise zones to decrease his Roxzone time. Lastly, focusing on a balanced training approach that includes both strength and running workouts can help him improve his overall performance in future races.

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
Timmermans Joep 2024 Amsterdam 01:21:51
Chick Ollie 2022 London 01:21:39
Boh Chuang Wei Brandon 2023 Singapore 01:21:48
Giove Lorenzo 2023 London 01:22:27
Ursem Mick 2024 Amsterdam 01:22:14
Mcnamee Peter 2023 Dublin 01:21:48
Van Der Meer Sybren 2023 Rotterdam 01:21:36
Fernandez Fidel 2022 Madrid 01:21:29
Pirone Pete 2024 New York 01:21:49
Klein Thomas 2024 World Championships Nice 01:21:47

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Hamburg 01:33:14
2023 Hamburg 01:24:01
2024 Copenhagen 01:20:37
2024 Malaga 01:20:37

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