Ramsay Dec 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 280 similar athletes.

Performance Highlights

GBR GBR Flag Men 30-34 #171024 02:03:26 274th in AG | Top 98.6% 1220th | Top 97.8%
-06:17
53:42
Run Total
-00:45
06:43
Avg. Lap
-00:27
05:23
Best Lap
+07:01
59:03
Workout Total
+00:52
07:22
Avg. Workout
-00:50
10:45
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 280 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 280 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Ramsay Dec'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 Ramsay Dec'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 280 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 Ramsay Dec'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 Ramsay Dec'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 09:01. Check the detail of the improvement plan below.

04:43 Potential Improvement 52.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 04:43 12:58 to 08:15 52.3%
Sandbag Lunges 02:10 09:46 to 07:36 24.0%
Farmers Carry 00:59 04:03 to 03:04 10.9%
Wall Balls 00:43 10:47 to 10:04 7.9%
Rowing 00:26 05:57 to 05:31 4.8%
Ski Erg 00:00 04:47 to 04:47 0.0%
Sled Push 00:00 03:59 to 03:59 0.0%
Sled Pull 00:00 06:46 to 06:46 0.0%
Run Total 00:00 53:42 to 53:42 0.0%

Splits Time

Ramsay Dec Perfect Race
Splits Total Average Total
Running 1 04:44 00:00 05:53 -01:09 00:00 +00:00
Ski Erg 04:47 04:44 04:57 -00:10 05:53 -01:09
Running 2 05:23 09:31 06:35 -01:12 10:50 -01:19
Sled Push 03:59 14:54 04:08 -00:09 17:25 -02:31
Running 3 07:38 18:53 07:25 +00:13 21:33 -02:40
Sled Pull 06:46 26:31 07:15 -00:29 28:58 -02:27
Running 4 06:50 33:17 07:21 -00:31 36:13 -02:56
Burpees Broad Jump 12:58 40:07 08:38 +04:20 43:34 -03:27
Running 5 07:19 53:05 07:46 -00:27 52:12 +00:53
Rowing 05:57 01:00:24 05:36 +00:21 59:58 +00:26
Running 6 06:39 01:06:21 07:31 -00:52 01:05:34 +00:47
Farmers Carry 04:03 01:13:00 03:00 +01:03 01:13:05 -00:05
Running 7 06:34 01:17:03 07:38 -01:04 01:16:05 +00:58
Sandbag Lunges 09:46 01:23:37 08:03 +01:43 01:23:43 -00:06
Running 8 08:39 01:33:23 09:40 -01:01 01:31:46 +01:37
Wall Balls 10:47 01:42:02 10:25 +00:22 01:41:26 +00:36
Roxzone 10:45 02:03:26 11:35 -00:50 02:03:26
Based on 280 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Dec Ramsay has demonstrated an exceptional performance at the 2024 Hamburg HYROX race, especially in the running segments of the race. His total running time was 06:21 faster than average, which indicates a strong predisposition towards running. His best running lap was clocked at 00:05:23, further showcasing his running prowess.

Dec started the race remarkably well, as observed from the first four running segments where his pace was faster than the average. This indicates a successful strategy of maintaining a high initial pace. However, he appears to be slightly more efficient as a runner than in strength-based exercises.

Segments to Improve:

  • Burpees Broad Jump: This was Dec's weakest segment, with a time of 04:23 slower than the average. To improve in this area, he could incorporate more plyometric training into his routine, focusing on exercises like box jumps and squat jumps to build explosive power. Practicing burpees with a broad jump during training could also improve his form and technique.
  • Sandbag Lunges: In this segment, Dec was 01:41 slower than the average. Sandbag lunges require strong leg muscles and endurance. He could benefit from incorporating more lower body strength training, particularly weighted lunges and squats. Practicing lunges with a sandbag during training could also help him become more accustomed to the movement.
  • Wall Balls: Dec was 00:23 slower than the average in this segment. Wall balls are a full-body exercise that require strength, stamina, and good technique. Adding more wall ball workouts into his training, focusing on form and power, could help improve his performance in this segment.
  • Farmers Carry: This segment was another area where Dec lagged, finishing 01:03 slower than the average. Farmer's carry is a strength-based exercise that requires a strong grip and core. Including grip strength exercises and core workouts in his training routine could provide substantial improvements.

Race Strategies:

Based on the analysis of Dec's performance, he should focus on maintaining his strong initial pace in running segments, as this seems to be a successful strategy. However, he should also work on pacing himself to conserve energy for strength-based segments.

During the race, Dec should aim to minimize the time spent in the Roxzone. This could mean improving his transitions between exercises and ensuring he doesn't rest for too long. He should also pay attention to his form during strength-based exercises to prevent fatigue and ensure maximum efficiency.

Lastly, Dec should work on his recovery strategies post-race. This might include proper nutrition, stretching, and rest to ensure he's in top form for his next race.

Similar Athletes
Sauer Sebastian 2019 Essen 02:03:44
Mircoli Luca 2024 Milan 02:03:49
Messaggiero Antonio 2024 Milan 02:03:35
Tielens Ed 2024 Amsterdam 02:03:28
Cassel Michael 2022 London 02:03:19
Barrow Paul 2023 Manchester 02:03:02
Canovas Vecchioni Antonio Jose 2023 Madrid 02:03:30
Quah Christian 2024 Singapore National Stadium 02:03:02
Wong Clinton 2023 Hong Kong 02:03:22
Dlugolecki Grzegorz 2024 Madrid 02:03:11

Measure Your Performance Against Top Athletes

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