Rousing Anders Hyrox Result

Dive into this athlete’s performance at 2024 Malaga 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

DEN DEN Flag Men 55-59 #123001 01:29:07 11th in AG | Top 31.4% 487th | Top 39.6%
-03:42
40:27
Run Total
-00:27
05:03
Avg. Lap
-00:18
04:24
Best Lap
+04:16
42:01
Workout Total
+00:32
05:15
Avg. Workout
-00:34
06:43
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 Rousing Anders'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 Rousing Anders'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 Rousing Anders'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 Rousing Anders'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 05:53. Check the detail of the improvement plan below.

02:02 Potential Improvement 34.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 02:02 06:56 to 04:54 34.6%
Burpees Broad Jump 01:08 06:30 to 05:22 19.3%
Sandbag Lunges 00:58 06:05 to 05:07 16.4%
Wall Balls 00:34 07:02 to 06:28 9.6%
Farmers Carry 00:31 02:40 to 02:09 8.8%
Sled Push 00:21 03:13 to 02:52 5.9%
Rowing 00:19 05:08 to 04:49 5.4%
Ski Erg 00:00 04:27 to 04:27 0.0%
Run Total 00:00 40:27 to 40:27 0.0%

Splits Time

Rousing Anders Perfect Race
Splits Total Average Total
Running 1 05:03 00:00 04:45 +00:18 00:00 +00:00
Ski Erg 04:27 05:03 04:30 -00:03 04:45 +00:18
Running 2 04:24 09:30 05:06 -00:42 09:15 +00:15
Sled Push 03:13 13:54 03:01 +00:12 14:21 -00:27
Running 3 04:55 17:07 05:33 -00:38 17:22 -00:15
Sled Pull 06:56 22:02 05:09 +01:47 22:55 -00:53
Running 4 04:53 28:58 05:33 -00:40 28:04 +00:54
Burpees Broad Jump 06:30 33:51 05:40 +00:50 33:37 +00:14
Running 5 05:08 40:21 05:44 -00:36 39:17 +01:04
Rowing 05:08 45:29 04:53 +00:15 45:01 +00:28
Running 6 05:04 50:37 05:35 -00:31 49:54 +00:43
Farmers Carry 02:40 55:41 02:16 +00:24 55:29 +00:12
Running 7 05:16 58:21 05:34 -00:18 57:45 +00:36
Sandbag Lunges 06:05 01:03:37 05:24 +00:41 01:03:19 +00:18
Running 8 05:47 01:09:42 06:15 -00:28 01:08:43 +00:59
Wall Balls 07:02 01:15:29 06:52 +00:10 01:14:58 +00:31
Roxzone 06:43 01:29:07 07:17 -00:34 01:29:07
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Anders Rousing showcased a commendable performance in the 2024 Malaga HYROX race, finishing in the top 48% overall and achieving an impressive 11th place in his age group (55-59). His total running time was significantly faster than the average, indicating a strong running profile. However, Anders experienced challenges with certain strength-based exercises and transitions between exercise zones, which suggests room for improvement in overall fitness and specific skill areas. The data indicates a need to balance his evident running prowess with enhanced strength training and more efficient transitions.

Segments to Improve:

  • Sled Pull: Anders lost a significant amount of time in this segment. To improve, focus on building lower body and core strength through exercises like deadlifts, farmer's walks, and weighted sled drags. Practicing the specific motion of the sled pull, focusing on maintaining a low, powerful stance can also help reduce time.
  • Burpees Broad Jump: This segment requires both explosive power and stamina. Plyometric exercises such as box jumps, squat jumps, and broad jumps will help improve explosive strength. Incorporating burpees into circuit training can improve stamina and efficiency in this challenging exercise.
  • Sandbag Lunges: The slower time suggests a need for improved leg strength and endurance. Weighted lunges, step-ups, and Bulgarian split squats can strengthen the legs. Sandbag-specific training, focusing on maintaining balance and form while moving, will directly translate to better performance.
  • Wall Balls: To enhance performance in this segment, Anders should work on upper body power and squatting stamina. Wall ball exercises with varying weights, thrusters, and med ball cleans can improve technique and endurance. Practicing wall balls in a fatigued state can also prepare the athlete for race conditions.
  • Farmers Carry: Grip strength and core stability are crucial for this segment. Exercises such as dead hangs, farmer's walks with gradually increasing distance and weight, and core stabilization exercises (planks, suitcase carries) will enhance performance.

Race Strategies:

  • Pacing: Given Anders' strong running performance but slower strength segments, a strategic approach to pacing is essential. Starting the race at a moderate pace can help conserve energy for strength-based exercises. Focusing on maintaining a steady pace rather than bursts of speed can prevent early fatigue.
  • Transition Efficiency: Reducing time in the Roxzone suggests a need for improved transition efficiency. Practicing quick transitions between running and exercises in training, focusing on minimizing rest and optimizing movement between stations, can save valuable time during the race.
  • Mid-Race Recovery: Implementing brief, active recovery techniques during transitions, such as deep breathing and dynamic stretching, can help maintain performance throughout the race. Hydration and nutrition strategies tailored to Anders' needs and the race's duration should also be considered.
  • Mental Strategy: Mental resilience can be as crucial as physical strength in endurance races. Visualization techniques, setting small, achievable goals throughout the race, and positive self-talk can help Anders maintain focus and motivation during challenging segments.

In conclusion, while Anders Rousing demonstrates a strong foundation in running, focusing on specific strength training, improving transition efficiency, and strategic pacing will be key to enhancing his overall race performance. Tailoring training to address these areas, along with implementing effective race day strategies, can help Anders achieve a more balanced and competitive profile in future HYROX events.

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
Myers Andy 2023 Birmingham 01:29:18
Fizames Rémy 2023 Amsterdam 01:28:44
Mehaffey Neil 2023 Hong Kong 01:29:14
Mayo Bryan 2023 Los Angeles 01:28:45
Nam Sanghoon 2024 Incheon 01:28:37
Holbrook Ben 2024 New York 01:28:46
Ende Ben 2024 New York 01:29:28
Doshi Rajen 2024 Sports Direct HYROX London 01:29:28
Dinan Vincent 2024 Bordeaux 01:29:01
Ackner Erik 2024 Hamburg 01:28:40

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Malmö 01:26:45
2024 Stockholm 01:21:18
2024 Copenhagen 01:29:07
2024 Glasgow 01:21:19

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