Season 23/24 2023 Amsterdam (1622) HYROX (1473) Men (1079) Simons Ralf

Simons Ralf Hyrox Result

Dive into this athlete’s performance at 2023 Amsterdam 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 434 similar athletes.

Performance Highlights

NED NED Flag Men 45-49 #113013 01:58:39 71st in AG | Top 91.0% 1012th | Top 93.8%
+02:48
01:00:14
Run Total
+00:23
07:32
Avg. Lap
-01:07
04:34
Best Lap
-01:35
48:56
Workout Total
-00:11
06:07
Avg. Workout
-01:20
09:33
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 434 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 434 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Simons 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 Simons 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 434 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 Simons 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 Simons 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 09:03. Check the detail of the improvement plan below.

06:01 Potential Improvement 66.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 06:01 01:00:14 to 54:13 66.5%
Rowing 02:33 08:00 to 05:27 28.2%
Sled Pull 00:29 07:24 to 06:55 5.3%
Ski Erg 00:00 04:52 to 04:52 0.0%
Sled Push 00:00 03:33 to 03:33 0.0%
Burpees Broad Jump 00:00 07:25 to 07:25 0.0%
Farmers Carry 00:00 01:57 to 01:57 0.0%
Sandbag Lunges 00:00 06:43 to 06:43 0.0%
Wall Balls 00:00 09:02 to 09:02 0.0%

Splits Time

Simons Ralf Perfect Race
Splits Total Average Total
Running 1 04:34 00:00 05:35 -01:01 00:00 +00:00
Ski Erg 04:52 04:34 04:55 -00:03 05:35 -01:01
Running 2 06:18 09:26 06:23 -00:05 10:30 -01:04
Sled Push 03:33 15:44 03:57 -00:24 16:53 -01:09
Running 3 08:33 19:17 07:06 +01:27 20:50 -01:33
Sled Pull 07:24 27:50 06:59 +00:25 27:56 -00:06
Running 4 07:59 35:14 07:07 +00:52 34:55 +00:19
Burpees Broad Jump 07:25 43:13 08:26 -01:01 42:02 +01:11
Running 5 08:06 50:38 07:31 +00:35 50:28 +00:10
Rowing 08:00 58:44 05:30 +02:30 57:59 +00:45
Running 6 07:53 01:06:44 07:14 +00:39 01:03:29 +03:15
Farmers Carry 01:57 01:14:37 02:53 -00:56 01:10:43 +03:54
Running 7 07:42 01:16:34 07:14 +00:28 01:13:36 +02:58
Sandbag Lunges 06:43 01:24:16 07:51 -01:08 01:20:50 +03:26
Running 8 09:13 01:30:59 09:05 +00:08 01:28:41 +02:18
Wall Balls 09:02 01:40:12 10:00 -00:58 01:37:46 +02:26
Roxzone 09:33 01:58:39 10:53 -01:20 01:58:39
Based on 434 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Ralf Simons performed well in the Hyrox race in Amsterdam, placing in the top 68% of all athletes and in the top 65% of his age group. His overall time of 01:58:39 was respectable, but there are areas where he can improve to enhance his performance.

Ralf's total running time of 01:00:14 was 05:08 slower than average, indicating that he may need to focus on improving his running speed and efficiency. His best running lap was 00:04:34, which was 00:44 faster than average, suggesting that he has the potential to excel in running segments.

Segments to Improve


1. Running 3:
Ralf's time of 00:08:33 was 01:26 slower than average. To improve this segment, he should focus on building endurance and speed through interval training. High-intensity interval training (HIIT) workouts, such as alternating between sprints and recovery jogs, can help improve his running performance. Additionally, incorporating hill sprints and tempo runs into his training routine can enhance his endurance.

2. Running 4:
Ralf's time of 00:07:59 was 00:53 slower than average. To improve this segment, he should work on increasing his running speed and maintaining a steady pace throughout the race. Interval training, fartlek runs, and tempo runs can help him build speed and improve his pacing. He should also focus on strengthening his leg muscles through exercises like squats, lunges, and plyometric jumps.

3. Running 6:
Ralf's time of 00:07:53 was 00:39 slower than average. To improve this segment, he should work on his running form and technique. Incorporating drills like high knees, butt kicks, and strides into his training routine can help improve his running efficiency and speed. He should also focus on strengthening his core muscles, as a strong core can enhance running stability and endurance.

4. Running 5:
Ralf's time of 00:08:06 was 00:38 slower than average. To improve this segment, he should incorporate interval training and speed workouts into his training routine. Focusing on shorter, faster runs with periods of rest in between can help improve his running speed and endurance. Additionally, incorporating exercises like hill repeats and stair sprints can enhance his leg strength and power.

5. Running 7:
Ralf's time of 00:07:42 was 00:31 slower than average. To improve this segment, he should focus on maintaining a consistent pace and avoiding fatigue. Incorporating tempo runs and long-distance runs into his training routine can help improve his endurance and pacing. Additionally, incorporating strength training exercises like squats, deadlifts, and lunges can enhance his leg strength and running performance.

Strategies


During the race, Ralf should focus on maintaining a steady pace and conserving energy for the running segments. He should aim to start the race at a comfortable pace and gradually increase his speed as the race progresses. It's important for him to avoid going out too fast and burning out early.

Ralf should also focus on efficient transitions between exercise zones to minimize time spent in the roxzone. Improving overall fitness and practicing quick transitions can help him reduce the time lost in the roxzone.

Additionally, Ralf should consider incorporating interval training and speed workouts into his training routine to improve his overall running performance. These workouts will help him build speed, endurance, and improve his pacing during the race.

Overall, by implementing these strategies and focusing on specific areas of improvement, Ralf can enhance his performance in future Hyrox 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
Krupka Philipp 2018 Hamburg 01:58:58
Arora Anmol 2024 Singapore 01:58:56
Muter David 2024 Rotterdam 01:58:49
Skelton John 2024 Birmingham 01:58:49
Yip Jonathan 2024 Hong Kong 01:58:39
Edmond Matthew 2024 Glasgow 01:58:25
Viteri Basantes Javier Alejandro 2024 Taipei 01:58:25
Eseigbe Jeffrey 2023 Hamburg 01:58:32
Molby Nate 2022 Chicago 01:58:49
Mills Martin 2023 Dublin 01:58:57

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Rotterdam 01:45:16
2024 Amsterdam 01:32:58

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