Season 23/24 2023 Hamburg (1232) HYROX (1091) Men (737) Conrad Ralf

Conrad Ralf Hyrox Result

Dive into this athlete’s performance at 2023 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.

Performance Highlights

GER GER Flag Men 55-59 #130013 01:29:24 6th in AG | Top 46.2% 419th | Top 56.9%
-00:14
43:58
Run Total
-00:01
05:30
Avg. Lap
+00:13
04:56
Best Lap
-00:55
36:59
Workout Total
-00:07
04:37
Avg. Workout
+01:10
08:28
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 Conrad 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 Conrad 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 Conrad 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 Conrad 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 01:49. Check the detail of the improvement plan below.

00:47 Potential Improvement 43.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Push 00:47 03:40 to 02:53 43.1%
Run Total 00:36 43:58 to 43:22 33.0%
Sled Pull 00:12 05:09 to 04:57 11.0%
Rowing 00:11 05:01 to 04:50 10.1%
Farmers Carry 00:02 02:12 to 02:10 1.8%
Wall Balls 00:01 06:31 to 06:30 0.9%
Ski Erg 00:00 04:13 to 04:13 0.0%
Burpees Broad Jump 00:00 05:24 to 05:24 0.0%
Sandbag Lunges 00:00 04:49 to 04:49 0.0%

Splits Time

Conrad Ralf Perfect Race
Splits Total Average Total
Running 1 04:56 00:00 04:47 +00:09 00:00 +00:00
Ski Erg 04:13 04:56 04:30 -00:17 04:47 +00:09
Running 2 04:59 09:09 05:06 -00:07 09:17 -00:08
Sled Push 03:40 14:08 03:03 +00:37 14:23 -00:15
Running 3 05:28 17:48 05:35 -00:07 17:26 +00:22
Sled Pull 05:09 23:16 05:11 -00:02 23:01 +00:15
Running 4 05:24 28:25 05:34 -00:10 28:12 +00:13
Burpees Broad Jump 05:24 33:49 05:42 -00:18 33:46 +00:03
Running 5 05:40 39:13 05:45 -00:05 39:28 -00:15
Rowing 05:01 44:53 04:53 +00:08 45:13 -00:20
Running 6 05:25 49:54 05:35 -00:10 50:06 -00:12
Farmers Carry 02:12 55:19 02:17 -00:05 55:41 -00:22
Running 7 05:25 57:31 05:34 -00:09 57:58 -00:27
Sandbag Lunges 04:49 01:02:56 05:24 -00:35 01:03:32 -00:36
Running 8 06:44 01:07:45 06:16 +00:28 01:08:56 -01:11
Wall Balls 06:31 01:14:29 06:54 -00:23 01:15:12 -00:43
Roxzone 08:28 01:29:24 07:18 +01:10 01:29:24
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Ralf Conrad performed well in the HYROX race, finishing in the top 38% of all athletes and top 27% in his age group. His overall time of 01:29:24 was respectable, but there are areas where he can improve.

Segments to Improve


1. Run Total:
Ralf's total running time of 00:43:58 was 01:34 slower than the average for his finish time. To improve this segment, he should focus on improving his overall fitness and running endurance. Incorporating longer distance runs and interval training into his routine will help increase his running speed and stamina. Additionally, adding strength training exercises for the legs, such as squats and lunges, will improve his running performance.

2. Roxzone:
Ralf's roxzone time of 00:08:28 was 01:20 slower than the average. This indicates that he rested more or took longer to transition between exercises. To improve this segment, Ralf should work on improving his overall fitness and reducing his transition time. Incorporating circuit training and high-intensity interval training (HIIT) into his routine will help improve his overall fitness and reduce the time spent in the roxzone.

3. Best Lap:
Ralf's best running lap time of 00:04:56 was 00:18 slower than the average. To improve this segment, he should focus on increasing his running speed and efficiency. Incorporating sprint intervals and hill training into his running routine will help improve his speed. Additionally, working on running form and technique, such as maintaining a proper stride and posture, will help improve his efficiency.

4. Running 8:
Ralf's running 8 time of 00:06:44 was 00:22 slower than the average. To improve this segment, he should focus on improving his endurance and pacing. Incorporating longer distance runs and tempo runs into his training routine will help improve his endurance and pacing during the race.

5. Running 1:
Ralf's running 1 time of 00:04:56 was 00:18 slower than the average. To improve this segment, he should focus on increasing his running speed and efficiency. Incorporating interval training and speed drills, such as fartlek runs and strides, into his running routine will help improve his speed and efficiency.

6. Sled Push:
Ralf's sled push time of 00:03:40 was 00:18 slower than the average. To improve this segment, he should focus on increasing his upper body and leg strength. Incorporating exercises such as push-ups, squats, and lunges into his strength training routine will help improve his strength for the sled push.

7. Rowing:
Ralf's rowing time of 00:05:01 was 00:12 slower than the average. To improve this segment, he should focus on improving his rowing technique and upper body strength. Incorporating rowing machine workouts into his training routine and focusing on proper form, such as maintaining a strong core and using proper rowing technique, will help improve his rowing performance.

Strategies


- Ralf should focus on pacing himself throughout the race to maintain a steady speed and avoid burning out early. He should start at a comfortable pace and gradually increase his speed as the race progresses.
- During transitions between exercises, Ralf should aim to minimize the time spent in the roxzone. Practicing quick and efficient transitions during training will help him save valuable time during the race.
- Ralf should also consider incorporating specific training sessions that simulate race conditions, such as completing multiple exercises in succession with minimal rest in between. This will help him adapt to the demands of the race and improve his overall performance.

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
Kuijpers John 2023 Amsterdam 01:29:03
Ende Ben 2024 New York 01:29:28
Lines Andrew 2022 London 01:28:56
Kwint Thomas 2024 Rotterdam 01:29:23
Mcgeorge Callum 2024 London 01:29:51
Gschwind Noah 2023 Frankfurt 01:29:46
ORourke Dan 2024 Melbourne 01:29:30
Carbray Kevin 2023 Chicago - North American Open Championship 01:29:43
Schmitt Wolfgang 2024 Frankfurt 01:29:31
Finnegan Paul 2024 Dublin 01:29:21

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Hannover 01:20:34
2024 Hamburg 01:28:45

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