Rondorf Patrick Hyrox Result

Dive into this athlete’s performance at 2023 Frankfurt 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 30-34 #124039 01:39:13 159th in AG | Top 83.2% 682nd | Top 81.0%
+03:16
51:48
Run Total
+00:25
06:28
Avg. Lap
-00:08
04:56
Best Lap
-02:16
39:56
Workout Total
-00:17
04:59
Avg. Workout
-01:00
07:32
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 Rondorf Patrick'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 Rondorf Patrick'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 Rondorf Patrick'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 Rondorf Patrick'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 05:47. Check the detail of the improvement plan below.

04:19 Potential Improvement 74.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:19 51:48 to 47:29 74.6%
Burpees Broad Jump 01:27 07:50 to 06:23 25.1%
Sled Push 00:01 03:21 to 03:20 0.3%
Ski Erg 00:00 04:36 to 04:36 0.0%
Sled Pull 00:00 05:08 to 05:08 0.0%
Rowing 00:00 04:50 to 04:50 0.0%
Farmers Carry 00:00 02:15 to 02:15 0.0%
Sandbag Lunges 00:00 05:33 to 05:33 0.0%
Wall Balls 00:00 06:23 to 06:23 0.0%

Splits Time

Rondorf Patrick Perfect Race
Splits Total Average Total
Running 1 04:56 00:00 05:02 -00:06 00:00 +00:00
Ski Erg 04:36 04:56 04:39 -00:03 05:02 -00:06
Running 2 05:58 09:32 05:34 +00:24 09:41 -00:09
Sled Push 03:21 15:30 03:24 -00:03 15:15 +00:15
Running 3 05:59 18:51 06:06 -00:07 18:39 +00:12
Sled Pull 05:08 24:50 05:50 -00:42 24:45 +00:05
Running 4 06:13 29:58 06:04 +00:09 30:35 -00:37
Burpees Broad Jump 07:50 36:11 06:36 +01:14 36:39 -00:28
Running 5 06:33 44:01 06:20 +00:13 43:15 +00:46
Rowing 04:50 50:34 05:06 -00:16 49:35 +00:59
Running 6 06:50 55:24 06:09 +00:41 54:41 +00:43
Farmers Carry 02:15 01:02:14 02:31 -00:16 01:00:50 +01:24
Running 7 06:38 01:04:29 06:07 +00:31 01:03:21 +01:08
Sandbag Lunges 05:33 01:11:07 06:12 -00:39 01:09:28 +01:39
Running 8 08:43 01:16:40 07:07 +01:36 01:15:40 +01:00
Wall Balls 06:23 01:25:23 07:54 -01:31 01:22:47 +02:36
Roxzone 07:32 01:39:13 08:32 -01:00 01:39:13
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Patrick Rondorf performed well in the HYROX race in Frankfurt, finishing in the top 58% of all athletes and the top 60% in his age group. His overall time of 01:39:13 was solid, but there are areas where he can make improvements to further enhance his performance.

Segments to Improve


1. Run Total:
Patrick's total running time of 00:51:48 was 05:53 slower than the average. To improve in this segment, he should focus on improving his overall fitness and specifically his running endurance. Incorporating long-distance runs and interval training into his routine will help him build stamina. Additionally, working on his running form and technique can help him become more efficient and reduce time lost during the run.

2. Burpees Broad Jump:
Patrick took 01:33 longer than the average time in this segment. To improve his performance here, he should focus on improving his explosive power and agility. Incorporating exercises such as squat jumps, box jumps, and burpees into his training routine will help him develop the necessary strength and power for this segment. Additionally, working on his landing technique during the broad jump can help him save time and energy.

3. Running 8:
Patrick's time of 00:08:43 in this segment was 01:31 slower than the average. To improve his performance in this running segment, he should focus on increasing his running speed and endurance. Incorporating interval training, hill sprints, and tempo runs into his training routine will help him build speed and endurance for this segment. Additionally, working on his mental toughness and pushing through fatigue during the later stages of the race can help him maintain a faster pace.

4. Running 6:
Patrick's time of 00:06:50 in this segment was 00:44 slower than the average. To improve his performance here, he should focus on increasing his running speed and agility. Incorporating agility ladder drills, shuttle runs, and lateral movements into his training routine will help him improve his agility and speed. Additionally, working on his pacing during this segment can help him maintain a consistent and faster pace.

5. Running 7:
Patrick's time of 00:06:38 in this segment was 00:35 slower than the average. To improve his performance in this running segment, he should focus on increasing his running speed and endurance. Incorporating speed intervals, fartlek runs, and tempo runs into his training routine will help him build speed and endurance for this segment. Additionally, working on his mental focus and maintaining a strong running form during this segment can help him maintain a faster pace.

Strategies


- Start with a steady pace: It's important for Patrick to start the race with a steady pace to avoid burning out early on. By starting at a pace that he can comfortably maintain, he can conserve energy for the later stages of the race.

- Focus on efficient transitions: Patrick can save valuable time by practicing and refining his transition techniques between segments. By minimizing the time spent in the roxzone and optimizing his transitions, he can gain an advantage over his competitors.

- Develop a race-specific training plan: Patrick should tailor his training plan to focus on the specific segments where he needs improvement. By incorporating specific exercises and drills that target these areas, he can build the necessary strength, endurance, and skills to perform better in those segments.

- Mental preparation: Mental toughness is crucial in endurance races like HYROX. Patrick should work on developing mental strategies to stay focused, motivated, and push through fatigue during the race. Visualization techniques, positive self-talk, and setting small goals can all help in maintaining a strong mental state.

By implementing these strategies and focusing on the identified areas for improvement, Patrick Rondorf can further enhance his performance in future HYROX races.

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
Lok King Heng Jonathan 2023 Hong Kong 01:38:44
Aguilar Caballero Ángel 2024 Madrid 01:39:14
Lee Brian 2021 Chicago 01:39:07
Hamilton Gary 2022 Manchester 01:38:57
Höhns Christian 2023 Hamburg 01:39:03
Carrera Federico 2024 Rimini 01:38:58
Holkamp Daan 2023 Amsterdam 01:39:15
Bellomo Antonino 2024 Milan 01:39:16
Burose Christian 2024 Köln 01:38:58
De Groot Niels 2024 Amsterdam 01:38:56

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Köln 01:28:45
2024 Frankfurt 01:26:42

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