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.
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!
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.
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.
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.
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.
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 04:28. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Wall Balls | 01:51 (From 08:53 to 07:02) | 41.4% |
| Run Total | 01:21 (From 46:36 to 45:15) | 30.2% |
| Sandbag Lunges | 00:49 (From 06:20 to 05:31) | 18.3% |
| BBJ | 00:17 (From 06:08 to 05:51) | 6.3% |
| Ski Erg | 00:06 (From 04:39 to 04:33) | 2.2% |
| Rowing | 00:04 (From 05:01 to 04:57) | 1.5% |
| Sled Push | 00:00 (From 02:16 to 02:16) | 0.0% |
| Sled Pull | 00:00 (From 04:47 to 04:47) | 0.0% |
| Farmers Carry | 00:00 (From 01:45 to 01:45) | 0.0% |
| Grønbech Rasmus | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:09 | 00:00 | 04:53 +00:16 | 00:00 +00:00 |
| Ski Erg | 04:39 | 05:09 | 04:33 +00:06 | 04:53 +00:16 |
| Running 2 | 05:10 | 09:48 | 05:20 -00:10 | 09:26 +00:22 |
| Sled Push | 02:16 | 14:58 | 03:11 -00:55 | 14:46 +00:12 |
| Running 3 | 07:38 | 17:14 | 05:49 +01:49 | 17:57 -00:43 |
| Sled Pull | 04:47 | 24:52 | 05:29 -00:42 | 23:46 +01:06 |
| Running 4 | 05:22 | 29:39 | 05:49 -00:27 | 29:15 +00:24 |
| Burpees Broad Jump | 06:08 | 35:01 | 06:06 +00:02 | 35:04 -00:03 |
| Running 5 | 05:23 | 41:09 | 06:02 -00:39 | 41:10 -00:01 |
| Rowing | 05:01 | 46:32 | 04:59 +00:02 | 47:12 -00:40 |
| Running 6 | 05:35 | 51:33 | 05:51 -00:16 | 52:11 -00:38 |
| Farmers Carry | 01:45 | 57:08 | 02:22 -00:37 | 58:02 -00:54 |
| Running 7 | 05:52 | 58:53 | 05:50 +00:02 | 01:00:24 -01:31 |
| Sandbag Lunges | 06:20 | 01:04:45 | 05:41 +00:39 | 01:06:14 -01:29 |
| Running 8 | 06:30 | 01:11:05 | 06:38 -00:08 | 01:11:55 -00:50 |
| Wall Balls | 08:53 | 01:17:35 | 07:24 +01:29 | 01:18:33 -00:58 |
| Roxzone | 07:33 | 01:33:53 | 07:56 -00:23 | 01:33:53 |
Rasmus Grønbech's performance in the 2024 Hamburg HYROX event was commendable, landing him in the top 70% of all 1247 athletes and in the top 61% for his age group (45-49). However, there are areas where improvement can be made to bring his performance to an even higher level. In terms of running, Rasmus's total running time was slightly slower than average, suggesting a need for targeted training to enhance his speed and endurance. His strength in the race was noticeable, especially in segments such as the sled push and farmers carry where he performed significantly faster than average. His transition periods (roxzone) were faster than average, suggesting good fitness levels and efficient transitions.
Rasmus could consider implementing the following strategies during his races:
| Similar Athletes | |||
|---|---|---|---|
| Blomfield Dan | 2023 London | 01:33:37 | |
| Hartwich Jens | 2024 Berlin | 01:34:21 | |
| Van Essen Joel | 2023 Dallas | 01:33:51 | |
| Crowley Conor | 2023 London | 01:33:44 | |
| Cox Adam | 2023 Dublin | 01:34:05 | |
| Mcclenaghan Steven | 2023 Manchester | 01:33:52 | |
| Rollingson Gareth | 2024 Sports Direct HYROX London | 01:34:20 | |
| Shabbir Subhaan | 2024 Manchester | 01:34:04 | |
| Reiche Harald | 2019 Essen | 01:34:11 | |
| Greenhalgh Chris | 2024 Birmingham | 01:33:25 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Copenhagen Neuks Trine, Grønbech Rasmus | 01:20:45 | |
| 2023 Hamburg Neuks Trine, Grønbech Rasmus | 01:25:05 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
Grønbech Rasmus
