Rehag Ralf Hyrox Result

Dive into this athlete’s performance at 2024 Malaga 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 #115011 01:20:37 14th in AG | Top 23.0% 344th | Top 28.0%
+00:48
41:15
Run Total
+00:06
05:09
Avg. Lap
+00:28
04:50
Best Lap
-01:20
32:42
Workout Total
-00:10
04:05
Avg. Workout
+00:34
06:45
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 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 03:22. Check the detail of the improvement plan below.

01:49 Potential Improvement 54.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:49 41:15 to 39:26 54.0%
Ski Erg 00:27 04:43 to 04:16 13.4%
Sled Pull 00:18 04:33 to 04:15 8.9%
Rowing 00:17 04:53 to 04:36 8.4%
Sled Push 00:16 02:44 to 02:28 7.9%
Farmers Carry 00:15 02:09 to 01:54 7.4%
Burpees Broad Jump 00:00 04:12 to 04:12 0.0%
Sandbag Lunges 00:00 04:22 to 04:22 0.0%
Wall Balls 00:00 05:06 to 05:06 0.0%

Splits Time

Rehag Ralf Perfect Race
Splits Total Average Total
Running 1 05:34 00:00 04:22 +01:12 00:00 +00:00
Ski Erg 04:43 05:34 04:21 +00:22 04:22 +01:12
Running 2 04:50 10:17 04:44 +00:06 08:43 +01:34
Sled Push 02:44 15:07 02:44 +00:00 13:27 +01:40
Running 3 04:59 17:51 05:07 -00:08 16:11 +01:40
Sled Pull 04:33 22:50 04:34 -00:01 21:18 +01:32
Running 4 04:56 27:23 05:06 -00:10 25:52 +01:31
Burpees Broad Jump 04:12 32:19 04:55 -00:43 30:58 +01:21
Running 5 05:02 36:31 05:15 -00:13 35:53 +00:38
Rowing 04:53 41:33 04:41 +00:12 41:08 +00:25
Running 6 04:59 46:26 05:08 -00:09 45:49 +00:37
Farmers Carry 02:09 51:25 02:04 +00:05 50:57 +00:28
Running 7 05:00 53:34 05:07 -00:07 53:01 +00:33
Sandbag Lunges 04:22 58:34 04:45 -00:23 58:08 +00:26
Running 8 05:59 01:02:56 05:35 +00:24 01:02:53 +00:03
Wall Balls 05:06 01:08:55 05:58 -00:52 01:08:28 +00:27
Roxzone 06:45 01:20:37 06:11 +00:34 01:20:37
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Ralf Rehag's performance in the 2024 Malaga HYROX race places him in the top tier of his age group, demonstrating considerable strength and endurance. With an overall rank of 344 out of 1012 athletes and 14th in his age group, Ralf shows a competitive edge. His total running time was slightly slower than average, suggesting that while he has endurance, there is room for improvement in speed or pacing strategy. The analysis indicates that Ralf has a more balanced profile between running and strength, although leaning slightly towards strength, given his faster-than-average performance in strength-focused segments like the Burpees Broad Jump, Sandbag Lunges, and Wall Balls. However, his pacing in the initial running segment suggests he might have started too fast, affecting his performance in subsequent segments.

Segments to Improve:

  • Total Running Time & Roxzone: Despite showcasing a balanced profile, Ralf's total running time and his time in the Roxzone indicate areas for improvement. To enhance his running performance, interval training with varied intensities and distances could be beneficial. Incorporating tempo runs, hill sprints, and long, steady runs will improve both speed and endurance. For the Roxzone, focusing on transition efficiency through simulated race transitions can reduce lost time. Exercises that combine cardiovascular efforts with strength elements, like burpee box jumps or kettlebell complexes, can mimic the quick transitions required in a race.
  • Ski Erg & Rowing: These segments were relatively weaker for Ralf. For the Ski Erg, incorporating upper body endurance workouts, such as pull-ups, lat pulldowns, and long-duration rowing at a moderate pace, can improve performance. Technique drills focusing on maximizing pull length and power with minimal effort will also be beneficial. For Rowing, interval training on the rower combined with core strengthening exercises will help. Emphasizing proper technique to ensure efficient energy use during each stroke is crucial.
  • Sled Push & Sled Pull: Although Ralf performed above average in these segments, there is room for improvement. For the Sled Push, incorporating lower body strength exercises like squats, leg presses, and weighted lunges will increase power. Practice with the sled push at varying weights and distances can also help. For the Sled Pull, exercises that strengthen the back, arms, and grip, such as deadlifts, farmer's walks, and grip strengtheners, will be beneficial.

Race Strategies:

  • Pacing: A more strategic pacing approach, especially in the running segments, could prevent early fatigue. Starting at a conservative pace and gradually increasing the intensity can help Ralf conserve energy for the more challenging parts of the race.
  • Transitions: Focusing on reducing time in the Roxzone by practicing swift transitions between exercises and running segments. Setting up mock transitions during training can help improve efficiency and reduce overall time.
  • Strength and Endurance Balance: Given Ralf's balanced profile, maintaining a training regimen that equally focuses on improving both running endurance and strength for obstacle segments will be beneficial. However, slight adjustments based on performance metrics should guide whether to temporarily focus more on one aspect than the other.
  • Recovery and Nutrition: Implementing a solid recovery and nutrition plan will support Ralf's training improvements. Adequate rest, hydration, and nutrition tailored to his training demands can enhance performance and recovery times.

By focusing on these specific areas for improvement and implementing the suggested training strategies and race tactics, Ralf Rehag can significantly 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
Tortes Nicolas 2024 Frankfurt 01:20:45
Fedyaev Alexey 2023 Karlsruhe 01:20:26
Machado Gonçalo 2024 Berlin 01:20:19
Benavente Martínez Luis Fernando 2021 Madrid 01:20:57
Marco Ferrer Albert 2023 Barcelona 01:20:35
Limbach Jörg 2019 Frankfurt 01:20:25
Carter Frederick 2022 Birmingham 01:20:54
Doyle Seamus 2022 London 01:21:02
Schlag Yannic 2020 Hannover 01:20:19
Modrak Patrick 2022 Essen 01:20:53

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 Hamburg 01:21:57

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