Season 23/24 2023 Stockholm (544) HYROX (430) Men (302) Cervn Ragnar

Cervn Ragnar Hyrox Result

Dive into this athlete’s performance at 2023 Stockholm 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 773 similar athletes.

Performance Highlights

SWE SWE Flag Men 45-49 #132003 01:50:22 36th in AG | Top 90.0% 285th | Top 94.4%
-00:29
53:07
Run Total
-00:03
06:38
Avg. Lap
+00:30
06:01
Best Lap
+01:55
48:43
Workout Total
+00:14
06:05
Avg. Workout
-01:22
08:38
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 773 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 773 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Cervn Ragnar'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 Cervn Ragnar'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 773 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 Cervn Ragnar'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 Cervn Ragnar'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 05:09. Check the detail of the improvement plan below.

01:32 Potential Improvement 29.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:32 08:54 to 07:22 29.8%
Run Total 01:30 53:07 to 51:37 29.1%
Sandbag Lunges 01:06 07:53 to 06:47 21.4%
Farmers Carry 00:50 03:37 to 02:47 16.2%
Wall Balls 00:11 09:07 to 08:56 3.6%
Ski Erg 00:00 04:30 to 04:30 0.0%
Sled Push 00:00 03:06 to 03:06 0.0%
Sled Pull 00:00 06:24 to 06:24 0.0%
Rowing 00:00 05:12 to 05:12 0.0%

Splits Time

Cervn Ragnar Perfect Race
Splits Total Average Total
Running 1 06:04 00:00 05:25 +00:39 00:00 +00:00
Ski Erg 04:30 06:04 04:47 -00:17 05:25 +00:39
Running 2 06:01 10:34 06:00 +00:01 10:12 +00:22
Sled Push 03:06 16:35 03:42 -00:36 16:12 +00:23
Running 3 06:34 19:41 06:41 -00:07 19:54 -00:13
Sled Pull 06:24 26:15 06:32 -00:08 26:35 -00:20
Running 4 06:41 32:39 06:42 -00:01 33:07 -00:28
Burpees Broad Jump 08:54 39:20 07:31 +01:23 39:49 -00:29
Running 5 07:02 48:14 07:00 +00:02 47:20 +00:54
Rowing 05:12 55:16 05:21 -00:09 54:20 +00:56
Running 6 06:38 01:00:28 06:43 -00:05 59:41 +00:47
Farmers Carry 03:37 01:07:06 02:47 +00:50 01:06:24 +00:42
Running 7 06:22 01:10:43 06:47 -00:25 01:09:11 +01:32
Sandbag Lunges 07:53 01:17:05 06:59 +00:54 01:15:58 +01:07
Running 8 07:48 01:24:58 08:16 -00:28 01:22:57 +02:01
Wall Balls 09:07 01:32:46 09:09 -00:02 01:31:13 +01:33
Roxzone 08:38 01:50:22 10:00 -01:22 01:50:22
Based on 773 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Ragnar Cervn had a solid performance in the Hyrox race in Stockholm. He finished with an overall rank of 285, which places him in the top 66% of all athletes. In his age group (45-49), he ranked 36th out of 50 athletes, putting him in the top 72%. His overall time of 01:50:22 is respectable, but there are areas where he can improve to further enhance his performance.

Cervn's total running time of 00:53:07 is 01:21 slower than the average for his finish time. This indicates that he may benefit from improving his overall fitness and transition time. Additionally, his best running lap was 00:06:01, which shows that he has the potential to perform well in running segments.

Segments to Improve



1. Burpees Broad Jump:
Cervn's time of 00:08:54 in this segment is 01:53 slower than the average. To improve in this area, he can focus on increasing his upper body and core strength. Exercises such as push-ups, pull-ups, and planks can help improve his overall strength and power. Additionally, practicing explosive movements like box jumps and squat jumps can enhance his performance in the broad jump portion.

2. Running 1:
Cervn's time of 00:06:04 in this running segment is 00:59 slower than the average. To improve his running performance, he can incorporate interval training into his routine. High-intensity interval training (HIIT) workouts, such as sprint intervals or hill repeats, can help improve his speed and endurance. Additionally, regular long-distance runs at a steady pace can also help improve his overall running performance.

3. Sandbag Lunges:
Cervn's time of 00:07:53 in this segment is 00:58 slower than the average. To improve his performance in sandbag lunges, he can focus on strengthening his lower body, particularly his quads, glutes, and hamstrings. Exercises such as squats, lunges, and deadlifts can help build strength in these muscle groups. Additionally, incorporating weighted lunges and step-ups into his training routine can help simulate the demands of the sandbag lunges segment.

4. Farmers Carry:
Cervn's time of 00:03:37 in this segment is 00:51 slower than the average. To improve his performance in the farmers carry, he can focus on improving his grip strength and endurance. Exercises such as farmer's walks with heavy dumbbells or kettlebells can help strengthen his grip. Additionally, incorporating exercises that target the forearms, such as wrist curls and reverse curls, can also enhance his grip strength.

5. Best Lap:
Cervn's best lap time was 00:06:01, indicating that he has the potential to perform well in running segments. To further improve his running performance, he can focus on increasing his overall cardiovascular endurance. Incorporating regular cardiovascular exercises such as running, cycling, or swimming into his training routine can help improve his endurance and overall running performance.

Strategies

During the race, it is important for Cervn to pace himself appropriately to maintain a consistent level of performance throughout. He should avoid starting too fast and burning out early in the race. Instead, he should aim to maintain a steady pace and gradually increase the intensity as the race progresses.

Additionally, Cervn should focus on efficient transitions between segments to minimize the time spent in the roxzone. Practicing quick and smooth transitions during training can help improve his overall race performance.

Furthermore, it is essential for Cervn to listen to his body and stay hydrated during the race. Proper hydration and fueling can help maintain his energy levels and prevent fatigue.

In conclusion, Ragnar Cervn had a commendable performance in the Hyrox race in Stockholm. By focusing on improving specific segments such as the burpees broad jump, running 1, sandbag lunges, and farmers carry, he can further enhance his overall performance. Incorporating specific exercises, drills, and training routines tailored to address these areas of improvement will help him excel in future races. Additionally, implementing effective race strategies, such as pacing himself appropriately and optimizing transitions, will contribute to his success in upcoming events.

Similar Athletes
Göbel Patrick 2023 Köln 01:50:17
Ramos Robert 2024 Melbourne 01:50:52
Thornton James 2024 Karlsruhe 01:49:57
Honetana Rawiri 2024 Melbourne 01:50:12
Botha Carel 2024 Anaheim 01:50:03
Pankow Stefan 2022 Frankfurt 01:50:26
Wink Reinier 2023 Amsterdam 01:50:15
Arriaga Diego 2024 Ciudad de Mexico 01:50:26
Roland Rickey 2023 Dallas 01:50:18
Tirado Charly 2024 Ciudad de Mexico 01:50:01

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