Ristok Alexander Hyrox Result

Dive into this athlete’s performance at 2018 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 295 similar athletes.

Performance Highlights

GER GER Flag Men 35-39 #125005 02:03:04 85th in AG | Top 94.4% 415th | Top 93.5%
+06:35
01:06:43
Run Total
+00:50
08:20
Avg. Lap
-01:15
04:36
Best Lap
-06:43
45:04
Workout Total
-00:50
05:38
Avg. Workout
+00:03
11:14
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 295 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 295 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Ristok Alexander'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 Ristok Alexander'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 295 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 Ristok Alexander'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 Ristok Alexander'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 12:59. Check the detail of the improvement plan below.

11:10 Potential Improvement 86.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 11:10 01:06:43 to 55:33 86.0%
Burpees Broad Jump 01:49 10:04 to 08:15 14.0%
Ski Erg 00:00 04:28 to 04:28 0.0%
Sled Push 00:00 02:42 to 02:42 0.0%
Sled Pull 00:00 06:30 to 06:30 0.0%
Rowing 00:00 05:00 to 05:00 0.0%
Farmers Carry 00:00 01:55 to 01:55 0.0%
Sandbag Lunges 00:00 06:31 to 06:31 0.0%
Wall Balls 00:00 07:54 to 07:54 0.0%

Splits Time

Ristok Alexander Perfect Race
Splits Total Average Total
Running 1 04:36 00:00 05:44 -01:08 00:00 +00:00
Ski Erg 04:28 04:36 04:56 -00:28 05:44 -01:08
Running 2 06:06 09:04 06:37 -00:31 10:40 -01:36
Sled Push 02:42 15:10 04:02 -01:20 17:17 -02:07
Running 3 08:46 17:52 07:32 +01:14 21:19 -03:27
Sled Pull 06:30 26:38 07:19 -00:49 28:51 -02:13
Running 4 08:39 33:08 07:23 +01:16 36:10 -03:02
Burpees Broad Jump 10:04 41:47 08:36 +01:28 43:33 -01:46
Running 5 09:21 51:51 07:47 +01:34 52:09 -00:18
Rowing 05:00 01:01:12 05:36 -00:36 59:56 +01:16
Running 6 09:01 01:06:12 07:33 +01:28 01:05:32 +00:40
Farmers Carry 01:55 01:15:13 02:56 -01:01 01:13:05 +02:08
Running 7 09:10 01:17:08 07:43 +01:27 01:16:01 +01:07
Sandbag Lunges 06:31 01:26:18 08:06 -01:35 01:23:44 +02:34
Running 8 11:07 01:32:49 09:47 +01:20 01:31:50 +00:59
Wall Balls 07:54 01:43:56 10:16 -02:22 01:41:37 +02:19
Roxzone 11:14 02:03:04 11:11 +00:03 02:03:04
Based on 295 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Alexander Ristok performed well in the HYROX race in Hamburg, finishing in the top 59% of all athletes and the top 70% in his age group. His overall time of 02:03:04 was respectable, but there are areas where he can improve to enhance his performance.

Segments to Improve


1. Run Total:
Alexander's total running time of 01:06:43 was 10:34 slower than the average. To improve this segment, he should focus on improving his overall fitness and his transition time between exercises. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve his speed and endurance. Additionally, practicing quick transitions between exercises during training sessions can help reduce the time spent in the roxzone.

2. Burpees Broad Jump:
Alexander's time of 00:10:04 for this segment was 01:55 slower than the average. To improve performance in this exercise, he should focus on building strength and power in his lower body. Exercises such as squats, lunges, and plyometric movements like box jumps can help improve his explosive power. Additionally, practicing proper form and technique for the burpees and broad jump can help optimize his efficiency and speed during the race.

3. Running 5:
Alexander's time of 00:09:21 for this running segment was 01:34 slower than the average. To improve his running performance, he should focus on incorporating more running-specific training into his routine. Including longer distance runs, interval training, and hill sprints can help improve his speed and endurance. Additionally, working on running form and technique, such as maintaining a consistent cadence and proper posture, can help optimize his running efficiency.

4. Running 6:
Alexander's time of 00:09:01 for this running segment was 01:32 slower than the average. Similar to Running 5, he should focus on incorporating more running-specific training into his routine. Adding tempo runs, fartlek training, and stair running can help improve his endurance and speed. Practicing proper running form and technique, such as efficient arm swing and foot strike, can also contribute to improved performance.

5. Running 8:
Alexander's time of 00:11:07 for this running segment was 01:32 slower than the average. To improve performance in this segment, he should continue to focus on running-specific training, such as interval training and hill repeats. Incorporating strength training exercises that target the muscles used in running, such as squats, lunges, and calf raises, can also help improve his running speed and endurance.

Strategies


- Alexander should focus on pacing himself properly throughout the race to avoid burning out early. It is important for him to find a balance between pushing his limits and conserving energy for the later segments. By practicing pacing strategies during training runs, such as negative splits or interval pacing, he can develop a better understanding of his optimal race pace.

- Alexander should also prioritize efficient transitions between exercises to minimize time spent in the roxzone. Practicing quick and smooth transitions during training sessions can help him optimize his time and maintain momentum throughout the race.

- To improve overall performance, Alexander should continue to focus on both his running and strength training. Incorporating a well-rounded training program that includes both cardiovascular exercise and strength training can help him improve his overall fitness and performance in future 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
Suprapto Irza Fauzan 2023 Singapore 02:03:01
Ong Yang Shun 2024 Singapore National Stadium 02:03:15
Mullins Kevin 2024 Fort Lauderdale 02:03:11
Quah Christian 2024 Singapore National Stadium 02:03:02
Taylor Matt 2020 Dallas 02:02:50
Brennan Sean 2024 Birmingham 02:02:34
Siew Jon 2023 Singapore 02:03:00
Saad Muhammad 2024 Singapore National Stadium 02:03:34
Marcum Paul 2023 New York 02:02:57
Van Veggel David 2024 Rotterdam 02:02:50

Measure Your Performance Against Top Athletes

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