Dive into this athlete’s performance at 2023 Köln 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 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.
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.
This section showcases the entire de Vries 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 de Vries Ralf's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 de Vries 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.
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 de Vries 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 10:04. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 07:36 | 54:21 to 46:45 | 75.5% |
| Burpees Broad Jump | 02:28 | 08:41 to 06:13 | 24.5% |
| Ski Erg | 00:00 | 04:03 to 04:03 | 0.0% |
| Sled Push | 00:00 | 02:18 to 02:18 | 0.0% |
| Sled Pull | 00:00 | 03:19 to 03:19 | 0.0% |
| Rowing | 00:00 | 04:29 to 04:29 | 0.0% |
| Farmers Carry | 00:00 | 02:11 to 02:11 | 0.0% |
| Sandbag Lunges | 00:00 | 04:41 to 04:41 | 0.0% |
| Wall Balls | 00:00 | 05:23 to 05:23 | 0.0% |
| de Vries Ralf | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:19 | 00:00 | 05:01 -00:42 | 00:00 +00:00 |
| Ski Erg | 04:03 | 04:19 | 04:38 -00:35 | 05:01 -00:42 |
| Running 2 | 08:57 | 08:22 | 05:27 +03:30 | 09:39 -01:17 |
| Sled Push | 02:18 | 17:19 | 03:18 -01:00 | 15:06 +02:13 |
| Running 3 | 09:09 | 19:37 | 05:57 +03:12 | 18:24 +01:13 |
| Sled Pull | 03:19 | 28:46 | 05:41 -02:22 | 24:21 +04:25 |
| Running 4 | 06:55 | 32:05 | 05:58 +00:57 | 30:02 +02:03 |
| Burpees Broad Jump | 08:41 | 39:00 | 06:27 +02:14 | 36:00 +03:00 |
| Running 5 | 06:44 | 47:41 | 06:14 +00:30 | 42:27 +05:14 |
| Rowing | 04:29 | 54:25 | 05:05 -00:36 | 48:41 +05:44 |
| Running 6 | 06:31 | 58:54 | 06:02 +00:29 | 53:46 +05:08 |
| Farmers Carry | 02:11 | 01:05:25 | 02:26 -00:15 | 59:48 +05:37 |
| Running 7 | 06:28 | 01:07:36 | 06:02 +00:26 | 01:02:14 +05:22 |
| Sandbag Lunges | 04:41 | 01:14:04 | 06:01 -01:20 | 01:08:16 +05:48 |
| Running 8 | 05:22 | 01:18:45 | 06:59 -01:37 | 01:14:17 +04:28 |
| Wall Balls | 05:23 | 01:24:07 | 07:52 -02:29 | 01:21:16 +02:51 |
| Roxzone | 08:05 | 01:37:26 | 08:18 -00:13 | 01:37:26 |
Based on the splits analysis, Ralf's performance varied across different segments of the race. He excelled in the Running 1 and Ski Erg segments, where he was faster than the average by 00:32 and 00:31 respectively. However, he struggled in the Running 2, Running 3, Burpees Broad Jump, Running 4, Running 5, Running 6, and Running 7 segments, where he was slower than the average by varying margins.
In summary, Ralf De Vries displayed a solid performance in the 2023 Köln Hyrox race. To improve his overall performance, he should focus on improving his running segments, particularly Running 2, Running 3, Burpees Broad Jump, Running 4, Running 5, Running 6, and Running 7. Implementing specific training strategies, such as interval training, tempo runs, and hill sprints, along with strength training exercises, will help him enhance his performance in these areas. Additionally, maintaining a steady pace throughout the race and minimizing transition time will contribute to an improved overall performance.
| Similar Athletes | |||
|---|---|---|---|
| Lapins Thorsten | 2022 Essen | 01:37:54 | |
| Bax Eric | 2021 Amsterdam | 01:37:26 | |
| Tse Chun Yu | 2024 Taipei | 01:37:01 | |
| White Gareth | 2023 Manchester | 01:37:19 | |
| Miller Brandon | 2022 Dallas | 01:37:37 | |
| Le Saout Hugo | 2022 Hong Kong | 01:37:38 | |
| Cohan Mark | 2024 Dallas | 01:37:13 | |
| Johnson Daryl | 2022 Birmingham | 01:37:04 | |
| O Sullivan Jamie | 2023 Dublin | 01:37:24 | |
| Stirk Finlay | 2024 Copenhagen | 01:37:02 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Essen | 01:33:49 | |
| 2024 Köln | 01:19:25 | |
| 2023 Hamburg | 01:25:18 | |
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
