Eloff Ryan Hyrox Result

Dive into this athlete’s performance at 2023 Dublin 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 601 similar athletes.

Performance Highlights

RSA RSA Flag Men 25-29 #192011 01:19:08 6th in AG | Top 40.0% 20th | Top 21.5%
+00:24
38:28
Run Total
+00:03
04:48
Avg. Lap
-01:33
02:31
Best Lap
+00:51
36:29
Workout Total
+00:06
04:33
Avg. Workout
-01:13
04:16
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 Pro 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 601 athletes with similar finish time in Hyrox Pro 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 601 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Eloff Ryan'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 Eloff Ryan'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 601 athletes with similar finish time in Hyrox Pro 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 Eloff Ryan'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 Pro 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 Eloff Ryan'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 05:02. Check the detail of the improvement plan below.

01:42 Potential Improvement 33.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Sled Pull 01:42 07:08 to 05:26 33.8%
Run Total 01:30 38:28 to 36:58 29.8%
Wall Balls 00:38 06:36 to 05:58 12.6%
Sled Push 00:32 03:46 to 03:14 10.6%
Burpees Broad Jump 00:28 04:19 to 03:51 9.3%
Rowing 00:08 04:33 to 04:25 2.6%
Farmers Carry 00:04 02:03 to 01:59 1.3%
Ski Erg 00:00 04:06 to 04:06 0.0%
Sandbag Lunges 00:00 03:58 to 03:58 0.0%

Splits Time

Eloff Ryan Perfect Race
Splits Total Average Total
Running 1 02:31 00:00 04:02 -01:31 00:00 +00:00
Ski Erg 04:06 02:31 04:09 -00:03 04:02 -01:31
Running 2 04:26 06:37 04:25 +00:01 08:11 -01:34
Sled Push 03:46 11:03 03:31 +00:15 12:36 -01:33
Running 3 05:22 14:49 04:48 +00:34 16:07 -01:18
Sled Pull 07:08 20:11 05:56 +01:12 20:55 -00:44
Running 4 05:15 27:19 04:49 +00:26 26:51 +00:28
Burpees Broad Jump 04:19 32:34 04:10 +00:09 31:40 +00:54
Running 5 05:43 36:53 04:54 +00:49 35:50 +01:03
Rowing 04:33 42:36 04:28 +00:05 40:44 +01:52
Running 6 05:09 47:09 04:50 +00:19 45:12 +01:57
Farmers Carry 02:03 52:18 02:07 -00:04 50:02 +02:16
Running 7 04:58 54:21 04:53 +00:05 52:09 +02:12
Sandbag Lunges 03:58 59:19 04:49 -00:51 57:02 +02:17
Running 8 05:07 01:03:17 05:20 -00:13 01:01:51 +01:26
Wall Balls 06:36 01:08:24 06:28 +00:08 01:07:11 +01:13
Roxzone 04:16 01:19:08 05:29 -01:13 01:19:08
Based on 601 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Ryan Eloff performed exceptionally well in the 2023 Dublin HYROX race. He achieved an overall rank of 20, placing him in the top 11% of 168 athletes. In his age group (25-29), he ranked 6th out of 30 athletes, placing him in the top 20%. These results demonstrate his strong athletic abilities and dedication to training.

One notable highlight of Ryan's performance is his total running time of 00:38:28, which is 20 seconds faster than the average time for his finish. This indicates that Ryan has a strong running profile and excelled in this aspect of the race. Additionally, his best running lap time of 00:02:31 was 01:41 faster than the average time, further showcasing his running prowess.

Segments to Improve


While Ryan performed admirably in most segments of the race, there are a few areas where he lost valuable time. The segments with the most time lost include the Sled Pull, Sled Push, Wall Balls, Running 5, Running 3, and Running 4. To improve his performance in these segments, Ryan should focus on specific training strategies and techniques.

1. Sled Pull:
Ryan's time of 00:07:08 was 02:23 slower than the average time. To improve his sled pull performance, Ryan can incorporate exercises such as deadlifts, squats, and bent-over rows into his training routine. These exercises will strengthen his posterior chain and improve his pulling power. Additionally, practicing proper technique and body positioning during the sled pull will help optimize his efficiency.

2. Sled Push:
Ryan's time of 00:03:46 was 00:48 slower than the average time. To enhance his sled push performance, Ryan can focus on building lower body strength through exercises like squats, lunges, and step-ups. These exercises will improve his leg drive and pushing power. Additionally, incorporating explosive movements such as box jumps or kettlebell swings can help improve his overall power output.

3. Wall Balls:
Ryan's time of 00:06:36 was 00:44 slower than the average time. To excel in wall balls, Ryan should work on improving his lower body strength and explosiveness. Exercises such as squats, lunges, and box jumps will help him develop the necessary leg power. Additionally, practicing proper form and technique, especially in terms of depth and accuracy, will optimize his performance during wall balls.

4. Running 5, Running 3, and Running 4:
Ryan's times in these running segments were slower than the average. To improve his running performance, Ryan should focus on both endurance and speed training. Incorporating interval training, hill sprints, and tempo runs into his routine will enhance his cardiovascular fitness and running efficiency. Additionally, incorporating strength training exercises such as lunges, squats, and plyometric exercises will improve his running power and speed.

Strategies


To improve overall performance in future races, Ryan should consider implementing the following strategies:

1. Pacing:
Analyzing the splits, it appears that Ryan may have started the race too fast, as he experienced slower times in the later running segments. To improve pacing, Ryan should aim for a more even distribution of effort throughout the race. This can be achieved by starting at a sustainable pace and gradually increasing intensity as the race progresses.

2. Transition Efficiency:
The roxzone time indicates that Ryan performed well in transitioning between exercise zones. However, further improving transition efficiency will help him save valuable time. Practicing quick and smooth transitions during training sessions will translate to faster times during the race.

3. Mental Preparation:
In addition to physical training, focusing on mental preparation can significantly impact race performance. Ryan should incorporate visualization techniques, positive affirmations, and mental rehearsal into his training routine. This will help him stay focused, motivated, and resilient during the race.

In conclusion, Ryan Eloff demonstrated impressive performance in the 2023 Dublin HYROX race, showcasing his strengths in running and overall athleticism. By addressing the areas for improvement, specifically the sled pull, sled push, wall balls, and running segments, and implementing the suggested training strategies and techniques, Ryan can further enhance his performance in future races. With continued dedication and focus, Ryan has the potential to achieve even greater success in his athletic pursuits.

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 Pro Men
Similar Athletes
Dismore Blake 2024 Cape Town 01:19:14
Lester Scott 2022 Manchester 01:19:21
Mcveigh Mark 2024 World Championships Nice 01:19:13
Sodje Alexander 2024 London 01:19:24
Moore Gareth 2024 Dublin 01:18:44
Kreitzer Tom 2022 Chicago 01:19:20
Frick Johannes 2023 München 01:19:22
Sabaté Masip Adrià 2023 Barcelona 01:18:52
Scherf Islas Christian 2024 World Championships Nice 01:19:27
Grohmann Tim 2018 Leipzig 01:19:22

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Bordeaux 01:02:52
2024 Cape Town 01:07:48
2024 Sports Direct HYROX London 01:04:50
2024 Birmingham 01:06:55
2024 World Championships Nice 01:07:30

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