Hanse Rudy Hyrox Result

Dive into this athlete’s performance at 2024 Cape Town 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

RSA RSA Flag Men 30-34 #94014 01:21:42 27th in AG | Top 40.9% 80th | Top 32.4%
+02:08
43:01
Run Total
+00:17
05:23
Avg. Lap
+00:03
04:28
Best Lap
-02:12
32:19
Workout Total
-00:16
04:02
Avg. Workout
+00:07
06:28
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 Hanse Rudy'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 Hanse Rudy'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 Hanse Rudy'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 Hanse Rudy'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 04:14. Check the detail of the improvement plan below.

03:03 Potential Improvement 72.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:03 43:01 to 39:58 72.0%
Sandbag Lunges 00:57 05:28 to 04:31 22.4%
Farmers Carry 00:14 02:10 to 01:56 5.5%
Ski Erg 00:00 04:11 to 04:11 0.0%
Sled Push 00:00 02:27 to 02:27 0.0%
Sled Pull 00:00 04:09 to 04:09 0.0%
Burpees Broad Jump 00:00 03:45 to 03:45 0.0%
Rowing 00:00 04:33 to 04:33 0.0%
Wall Balls 00:00 05:36 to 05:36 0.0%

Splits Time

Hanse Rudy Perfect Race
Splits Total Average Total
Running 1 04:36 00:00 04:28 +00:08 00:00 +00:00
Ski Erg 04:11 04:36 04:23 -00:12 04:28 +00:08
Running 2 04:28 08:47 04:46 -00:18 08:51 -00:04
Sled Push 02:27 13:15 02:45 -00:18 13:37 -00:22
Running 3 05:05 15:42 05:10 -00:05 16:22 -00:40
Sled Pull 04:09 20:47 04:40 -00:31 21:32 -00:45
Running 4 05:04 24:56 05:08 -00:04 26:12 -01:16
Burpees Broad Jump 03:45 30:00 04:58 -01:13 31:20 -01:20
Running 5 05:33 33:45 05:18 +00:15 36:18 -02:33
Rowing 04:33 39:18 04:43 -00:10 41:36 -02:18
Running 6 05:19 43:51 05:11 +00:08 46:19 -02:28
Farmers Carry 02:10 49:10 02:06 +00:04 51:30 -02:20
Running 7 05:17 51:20 05:09 +00:08 53:36 -02:16
Sandbag Lunges 05:28 56:37 04:50 +00:38 58:45 -02:08
Running 8 07:44 01:02:05 05:40 +02:04 01:03:35 -01:30
Wall Balls 05:36 01:09:49 06:06 -00:30 01:09:15 +00:34
Roxzone 06:28 01:21:42 06:21 +00:07 01:21:42
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Rudy Hanse delivered a commendable performance at the 2024 Cape Town Hyrox race, securing an overall rank of 80, which places him in the top 20% of all participants. Within his age group (30-34), he achieved a rank of 27, highlighting his competitiveness. Rudy's race profile reveals a strong aptitude for strength-based events, as evidenced by his exceptional performance in the Ski Erg, Sled Push, Sled Pull, and Burpees Broad Jump. However, his total running time was 1:47 slower than the average, suggesting that running is an area requiring more focus. His pacing strategy appears to have been consistent initially, but he may have started too fast, as indicated by slower splits in the later running segments, particularly running 5, running 6, and running 8.

Segments to Improve:

  • Total Running Time: Rudy's running time was slower than average, indicating a need for improved endurance and speed. To enhance his running performance, consider incorporating interval training and tempo runs. Focus on speed drills such as 400-meter repeats and hill sprints to build speed and power. Additionally, long, slow distance runs will help improve aerobic capacity.
  • Sandbag Lunges: This segment was notably slower, suggesting potential issues with leg strength or technique. To build strength and efficiency, Rudy should practice with weighted lunges and step-ups. Pay attention to form by keeping the core engaged and the back straight. Plyometric exercises like jump lunges can also increase power and explosiveness.
  • Roxzone: Transition times were slower than average, indicating room for improvement in overall fitness and transition efficiency. Implement transition drills that simulate race conditions, focusing on quick recovery and swift movement between exercises. Cross-training with circuit workouts can help enhance overall fitness and transition speeds.

Race Strategies:

  • Pacing Strategy: Rudy should consider starting at a slightly more conservative pace to maintain energy levels for later stages of the race. Implementing a negative split strategy, where the second half of the race is run faster than the first, could be beneficial.
  • Energy Management: Focus on nutrition and hydration strategies to maintain energy levels throughout the race. Consider experimenting with gels or energy drinks during training to find what best supports endurance.
  • Transition Efficiency: Practice race-day transitions during training to minimize time spent in the Roxzone. Familiarize yourself with the layout of transition areas and rehearse quick equipment changes.

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
Tucker Dougie 2024 Incheon 01:21:23
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Gmez Egea Leonardo 2023 Malaga 01:21:19
Barbancho Jarilla Francisco Javier 2021 Madrid 01:22:03
Cottineau Maxime 2024 Paris 01:21:46
Rounds David 2023 Chicago - North American Open Championship 01:21:19
Hibma Taylor 2021 New York 01:21:30
Formisano Fabio 2024 Manchester 01:22:04
Clafferty Daniel 2024 Glasgow 01:21:20
Tunney Mark 2024 Sports Direct HYROX London 01:21:34

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