Rehag Ralf Hyrox Result

Dive into this athlete’s performance at 2023 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 #110032 01:24:01 15th in AG | Top 35.7% 310th | Top 42.1%
-00:08
41:50
Run Total
+00:00
05:14
Avg. Lap
+00:26
04:55
Best Lap
-00:31
34:57
Workout Total
-00:04
04:22
Avg. Workout
+00:44
07:20
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 02:33. Check the detail of the improvement plan below.

00:51 Potential Improvement 33.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 00:51 41:50 to 40:59 33.3%
Sled Push 00:38 03:16 to 02:38 24.8%
Ski Erg 00:27 04:48 to 04:21 17.6%
Sandbag Lunges 00:16 04:58 to 04:42 10.5%
Farmers Carry 00:10 02:10 to 02:00 6.5%
Rowing 00:09 04:51 to 04:42 5.9%
Sled Pull 00:02 04:33 to 04:31 1.3%
Burpees Broad Jump 00:00 04:38 to 04:38 0.0%
Wall Balls 00:00 05:43 to 05:43 0.0%

Splits Time

Rehag Ralf Perfect Race
Splits Total Average Total
Running 1 05:04 00:00 04:33 +00:31 00:00 +00:00
Ski Erg 04:48 05:04 04:25 +00:23 04:33 +00:31
Running 2 04:55 09:52 04:53 +00:02 08:58 +00:54
Sled Push 03:16 14:47 02:52 +00:24 13:51 +00:56
Running 3 05:19 18:03 05:19 +00:00 16:43 +01:20
Sled Pull 04:33 23:22 04:50 -00:17 22:02 +01:20
Running 4 05:03 27:55 05:17 -00:14 26:52 +01:03
Burpees Broad Jump 04:38 32:58 05:10 -00:32 32:09 +00:49
Running 5 05:18 37:36 05:27 -00:09 37:19 +00:17
Rowing 04:51 42:54 04:46 +00:05 42:46 +00:08
Running 6 05:08 47:45 05:18 -00:10 47:32 +00:13
Farmers Carry 02:10 52:53 02:09 +00:01 52:50 +00:03
Running 7 05:10 55:03 05:18 -00:08 54:59 +00:04
Sandbag Lunges 04:58 01:00:13 04:59 -00:01 01:00:17 -00:04
Running 8 05:56 01:05:11 05:52 +00:04 01:05:16 -00:05
Wall Balls 05:43 01:11:07 06:17 -00:34 01:11:08 -00:01
Roxzone 07:20 01:24:01 06:36 +00:44 01:24:01
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Ralf Rehag had a solid performance in the 2023 Hamburg Hyrox race. He achieved an overall rank of 310 out of 1091 athletes, placing him in the top 28% of the field. In his age group (50-54), he ranked 15th out of 50 athletes, placing him in the top 30%. His overall time was 01:24:01, which is a respectable result.

In terms of his splits analysis, Ralf performed well in some segments, while there is room for improvement in others. His total running time of 00:41:50 was 01:06 slower than the average for his finish time. This indicates that he may need to work on his overall fitness and transition time to improve his performance in the roxzone. Additionally, his best running lap time was 00:04:55, which was a strong performance.

Segments to Improve


Based on the splits analysis, the segments that Ralf should focus on improving are Running 1, Ski Erg, and Roxzone.

1. Running 1:
Ralf's time of 00:05:04 for this segment was 00:40 slower than the average. To improve his running performance, he should incorporate interval training and speed work into his training routine. Interval training involves alternating between high-intensity sprints and periods of active recovery. This will help improve his speed and endurance.

2. Ski Erg:
Ralf's time of 00:04:48 for this segment was 00:28 slower than the average. To improve his performance on the Ski Erg, he should focus on building strength and power in his upper body and core. Exercises such as rowing, pull-ups, and push-ups will help develop the necessary muscles for a stronger performance on the Ski Erg.

3. Roxzone:
Ralf's time of 00:07:20 in the roxzone was 00:52 slower than the average. To improve his transition time and overall fitness, Ralf should incorporate circuit training and functional exercises into his training routine. Circuit training involves performing a series of exercises with minimal rest in between, simulating the demands of the race. Functional exercises, such as burpees, lunges, and squat jumps, will help improve his overall fitness and agility.

Strategies


To improve his overall race performance, Ralf should consider the following strategies:

1. Pacing:
Ralf should focus on maintaining a steady pace throughout the race. It is important to avoid starting too fast and burning out early. Conserving energy and pacing oneself will help ensure a strong finish.

2. Hydration and Nutrition:
Proper hydration and nutrition are crucial for optimal performance. Ralf should ensure he is well-hydrated before the race and consume a balanced meal with carbohydrates, protein, and healthy fats. During the race, he should take advantage of the hydration stations and consume energy gels or snacks as needed.

3. Mental Preparation:
Endurance races like Hyrox require mental fortitude. Ralf should practice mental preparation techniques such as visualization and positive self-talk to stay focused and motivated throughout the race.

4. Mock Races:
In preparation for future races, Ralf should consider participating in mock races or training events to simulate race conditions. This will help him become familiar with the demands of the race and identify areas for improvement.

By implementing these strategies and focusing on specific areas of improvement, Ralf can enhance his performance in future Hyrox races and continue to excel in his age group.

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
Martos Higueras Antonio Manuel 2023 Malaga 01:23:38
Challis Ben 2023 Dublin 01:23:50
De Bruijn Guido 2024 Amsterdam 01:24:25
Nozal Mateo 2024 Bordeaux 01:24:15
Peppe Rosario 2024 Turin 01:23:36
Lefebvre Hugo 2024 Bordeaux 01:23:46
Chwat Nicolas 2024 Paris 01:23:49
Oh Wen Wee Ken 2024 Hong Kong 01:24:03
Lindström Richard 2024 Stockholm 01:23:54
Braham Habib 2024 Madrid 01:23:40

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Hamburg 01:33:14
2024 Copenhagen 01:20:37
2024 Malaga 01:20:37
2024 Hamburg 01:21:57

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