Apon Sem Hyrox Result

Dive into this athlete’s performance at 2024 Maastricht 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 943 similar athletes.

Performance Highlights

NED NED Flag Men U24 #115013 01:46:51 63rd in AG | Top 75.9% 694th | Top 89.1%
+00:03
52:09
Run Total
+00:01
06:31
Avg. Lap
+00:42
06:04
Best Lap
+02:39
48:04
Workout Total
+00:20
06:00
Avg. Workout
-02:44
06:41
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 943 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 943 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Apon Sem'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 Apon Sem'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 943 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 Apon Sem'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 Apon Sem'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 05:00. Check the detail of the improvement plan below.

01:43 Potential Improvement 34.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:43 52:09 to 50:26 34.3%
Ski Erg 01:08 05:55 to 04:47 22.7%
Sled Pull 00:42 06:57 to 06:15 14.0%
Wall Balls 00:35 09:09 to 08:34 11.7%
Sandbag Lunges 00:23 06:56 to 06:33 7.7%
Farmers Carry 00:18 03:00 to 02:42 6.0%
Sled Push 00:06 03:46 to 03:40 2.0%
Burpees Broad Jump 00:05 07:10 to 07:05 1.7%
Rowing 00:00 05:11 to 05:11 0.0%

Splits Time

Apon Sem Perfect Race
Splits Total Average Total
Running 1 07:03 00:00 05:20 +01:43 00:00 +00:00
Ski Erg 05:55 07:03 04:45 +01:10 05:20 +01:43
Running 2 06:12 12:58 05:54 +00:18 10:05 +02:53
Sled Push 03:46 19:10 03:35 +00:11 15:59 +03:11
Running 3 06:35 22:56 06:28 +00:07 19:34 +03:22
Sled Pull 06:57 29:31 06:20 +00:37 26:02 +03:29
Running 4 06:37 36:28 06:29 +00:08 32:22 +04:06
Burpees Broad Jump 07:10 43:05 07:12 -00:02 38:51 +04:14
Running 5 06:17 50:15 06:49 -00:32 46:03 +04:12
Rowing 05:11 56:32 05:16 -00:05 52:52 +03:40
Running 6 06:06 01:01:43 06:33 -00:27 58:08 +03:35
Farmers Carry 03:00 01:07:49 02:41 +00:19 01:04:41 +03:08
Running 7 06:04 01:10:49 06:33 -00:29 01:07:22 +03:27
Sandbag Lunges 06:56 01:16:53 06:43 +00:13 01:13:55 +02:58
Running 8 07:20 01:23:49 07:55 -00:35 01:20:38 +03:11
Wall Balls 09:09 01:31:09 08:53 +00:16 01:28:33 +02:36
Roxzone 06:41 01:46:51 09:25 -02:44 01:46:51
Based on 943 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Sem Apon had a solid performance in the 2024 Maastricht Hyrox race. He finished with an overall rank of 694, placing him in the top 63% of all athletes. In his age group (U24), he ranked 63rd, which is in the top 47% of competitors. His overall time was 01:46:51, with a total running time of 00:52:09, which was 03:43 slower than the average. His best running lap was 00:06:04.

Sem's performance showed strengths in certain areas, particularly in the sled push, rowing, running 5, running 6, running 7, and running 8 segments, where he either matched or exceeded the average time. However, there are areas where he could improve, such as in the running 1, ski erg, running 2, sled pull, running 4, burpees broad jump, farmers carry, wall balls, sandbag lunges, and roxzone segments, where he was slower than the average time.

Segments to Improve


1. Running 1:
Sem was 01:53 slower than the average in this segment. To improve, he should focus on exercises that enhance his running speed and endurance, such as interval training, tempo runs, and hill sprints. Incorporating strength exercises like squats and lunges can also help improve his running performance.

2. Ski Erg:
Sem was 01:06 slower than the average in this segment. To improve, he should practice his technique on the ski erg, ensuring he is using his legs and arms efficiently. He can also incorporate specific ski erg workouts into his training routine, such as intervals and longer endurance sessions.

3. Running 2:
Sem was 00:22 slower than the average in this segment. Similar to running 1, he should focus on improving his running speed and endurance through interval training, tempo runs, and hill sprints. Incorporating strength exercises like lunges and plyometrics can also help improve his running performance.

4. Sled Pull:
Sem was 00:08 slower than the average in this segment. To improve, he should focus on building strength in his lower body, particularly his quads and glutes. Exercises like squats, deadlifts, and lunges can help improve his pulling power. He should also practice his technique, ensuring he is using his body weight efficiently to move the sled.

5. Running 4:
Sem was 00:11 slower than the average in this segment. Similar to the previous running segments, he should focus on improving his running speed and endurance through interval training, tempo runs, and hill sprints. Incorporating strength exercises like lunges and plyometrics can also help improve his running performance.

6. Burpees Broad Jump:
Sem was 00:28 slower than the average in this segment. To improve, he should work on his burpee technique, focusing on maintaining a steady pace and efficient movement. He can practice burpees with a focus on explosiveness and power. Incorporating exercises like squat jumps and box jumps can also help improve his performance in this segment.

7. Farmers Carry:
Sem was 00:17 slower than the average in this segment. To improve, he should focus on building strength in his grip and upper body. Exercises like farmer's carries, deadlifts, and pull-ups can help improve his grip strength. He should also practice his technique, ensuring he is maintaining a strong and stable position while carrying the weights.

8. Wall Balls:
Sem was 00:16 slower than the average in this segment. To improve, he should focus on building strength in his lower body and improving his squat form. Exercises like squats, lunges, and wall sits can help improve his lower body strength. He should also practice his wall ball technique, focusing on hitting the target consistently and efficiently.

9. Sandbag Lunges:
Sem was 00:14 slower than the average in this segment. To improve, he should focus on building strength in his lower body, particularly his quads and glutes. Exercises like lunges, squats, and step-ups can help improve his performance in this segment. He should also practice his technique, ensuring he is maintaining a stable and balanced position while lunging.

10. Roxzone: Sem was 03:03 faster than the average in this segment. This indicates that he may have rested more or taken more time during transitions. To improve, he should focus on improving his overall fitness and his transition time. Incorporating high-intensity interval training and practicing quick transitions between exercises can help improve his performance in this segment.

Strategies


To improve performance during the race, Sem should focus on the following strategies:
1. Pace himself appropriately throughout the race to avoid burning out early on.
2. Prioritize his weaker segments during training to improve performance in those areas.
3. Practice efficient transitions between exercises to minimize time spent in the roxzone.
4. Incorporate specific training sessions targeting the worst-performing segments to improve overall performance.
5. Work on mental toughness and maintaining a positive mindset during challenging segments.
6. Implement a well-rounded training program that includes both strength and endurance training to improve overall fitness.

By implementing these strategies and focusing on the identified areas of improvement, Sem Apon can enhance his performance in future Hyrox races and achieve better results.

Similar Athletes
López Yamil 2024 Ciudad de Mexico 01:46:40
Segall Craig 2023 New York 01:46:49
Lowes Alex 2022 Los Angeles 01:46:23
Schreiber Marcel 2024 Karlsruhe 01:46:34
Andersen Sören 2019 Oberhausen 01:46:49
T Joel 2024 Singapore National Stadium 01:46:57
Hannaford Will 2023 London 01:46:33
Musialik Tomek 2024 Katowice 01:47:02
Graf Dominik 2023 München 01:47:09
Boon Andy 2024 Birmingham 01:47:10

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