Season 23/24 2024 Maastricht (1231) HYROX (1093) Men (779) Lokker Ralph

Lokker Ralph 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 1000 similar athletes.

Performance Highlights

NED NED Flag Men 35-39 #105013 01:34:14 142nd in AG | Top 78.9% 543rd | Top 69.7%
+02:33
49:03
Run Total
+00:20
06:08
Avg. Lap
+00:26
05:19
Best Lap
-03:29
36:25
Workout Total
-00:26
04:33
Avg. Workout
+00:56
08:50
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 Lokker Ralph'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 Lokker Ralph'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 Lokker Ralph'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 Lokker Ralph'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 06:37. Check the detail of the improvement plan below.

03:36 Potential Improvement 54.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:36 49:03 to 45:27 54.4%
Burpees Broad Jump 02:25 08:19 to 05:54 36.5%
Sled Pull 00:29 05:48 to 05:19 7.3%
Rowing 00:07 05:04 to 04:57 1.8%
Ski Erg 00:00 04:30 to 04:30 0.0%
Sled Push 00:00 02:02 to 02:02 0.0%
Farmers Carry 00:00 01:01 to 01:01 0.0%
Sandbag Lunges 00:00 04:41 to 04:41 0.0%
Wall Balls 00:00 05:00 to 05:00 0.0%

Splits Time

Lokker Ralph Perfect Race
Splits Total Average Total
Running 1 05:30 00:00 04:54 +00:36 00:00 +00:00
Ski Erg 04:30 05:30 04:34 -00:04 04:54 +00:36
Running 2 05:19 10:00 05:21 -00:02 09:28 +00:32
Sled Push 02:02 15:19 03:12 -01:10 14:49 +00:30
Running 3 05:47 17:21 05:52 -00:05 18:01 -00:40
Sled Pull 05:48 23:08 05:29 +00:19 23:53 -00:45
Running 4 06:03 28:56 05:51 +00:12 29:22 -00:26
Burpees Broad Jump 08:19 34:59 06:07 +02:12 35:13 -00:14
Running 5 07:17 43:18 06:03 +01:14 41:20 +01:58
Rowing 05:04 50:35 05:00 +00:04 47:23 +03:12
Running 6 06:06 55:39 05:52 +00:14 52:23 +03:16
Farmers Carry 01:01 01:01:45 02:24 -01:23 58:15 +03:30
Running 7 06:05 01:02:46 05:52 +00:13 01:00:39 +02:07
Sandbag Lunges 04:41 01:08:51 05:43 -01:02 01:06:31 +02:20
Running 8 07:00 01:13:32 06:41 +00:19 01:12:14 +01:18
Wall Balls 05:00 01:20:32 07:25 -02:25 01:18:55 +01:37
Roxzone 08:50 01:34:14 07:54 +00:56 01:34:14
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Ralph Lokker's performance in the 2024 Maastricht Hyrox race was solid, placing him in the top 49% of all athletes. However, there are areas where he can improve to enhance his overall performance. His overall time of 01:34:14 is respectable, but there is room for improvement in certain segments, particularly the running portions.

Ralph's total running time of 00:49:03 is 04:36 slower than the average for his finish time. This indicates that he may benefit from focusing on improving his overall fitness and transition time. Additionally, his best running lap time of 00:05:19 suggests that he has potential to improve his speed and endurance.

Segments to Improve



1. Run Total:
Ralph's running time in this segment is slower than average, resulting in a significant time loss. To improve this, he should focus on enhancing his running endurance and speed. Training strategies to consider include interval training, long-distance runs, and hill sprints. Incorporating strength exercises that target the lower body, such as squats and lunges, can also improve overall running performance.

2. Burpees Broad Jump:
Ralph's time in this segment is 02:34 slower than average. To enhance performance in this area, he should work on improving his explosive power and agility. Plyometric exercises like box jumps and lateral hops can help develop these attributes. Additionally, focusing on proper form and technique during burpees and broad jumps can lead to more efficient movement and reduced time.

3. Running 5:
Ralph's time in this segment is 01:14 slower than average. To address this, he should concentrate on improving his endurance and pacing during longer runs. Incorporating tempo runs, where he maintains a challenging but sustainable pace, can help him develop better endurance and maintain a consistent speed throughout the race.

4. Roxzone:
Ralph's time in the roxzone is 01:05 slower than average, indicating that he may have rested more or taken longer transitions. To improve this segment, he should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) and circuit training can help him develop better endurance and efficiency during transitions.

5. Running 1:
Ralph's time in this segment is 00:47 slower than average. To improve his performance in this area, he should focus on improving his running speed and efficiency. Incorporating speed drills, such as sprints and ladder drills, can help him develop better speed and agility. Additionally, working on proper running form and technique can lead to more efficient movement and reduced time.

6. Running 6 and Running 7:
Ralph's times in these segments are slower than average. To address this, he should focus on improving his endurance and pacing during mid-distance runs. Incorporating tempo runs and fartlek training, where he alternates between fast and slow segments, can help him develop better endurance and maintain a consistent speed throughout these segments.

Strategies

To improve Ralph's overall race performance, the following strategies can be implemented:

1. Pacing:
Ralph should focus on maintaining a consistent pace throughout the race. This will help him avoid exhaustion early on and ensure that he has enough energy to perform well in all segments.

2. Transition Efficiency:
Ralph should work on improving his transition time between segments. Practicing quick and efficient transitions during training sessions can help reduce time lost in the roxzone.

3. Mental Preparation:
Ralph should develop a race strategy and visualize each segment before the race. This will help him stay focused and motivated throughout the race, ultimately improving his performance.

4. Strength Training:
Ralph should incorporate strength training exercises that target the muscles used during Hyrox races, such as squats, lunges, and deadlifts. This will improve his overall strength and power, leading to better performance in strength-based segments.

5. Endurance Training:
Ralph should focus on improving his cardiovascular endurance through long-distance runs, interval training, and HIIT workouts. This will allow him to maintain a strong pace throughout the race and improve his overall performance.

By implementing these strategies and focusing on specific areas of improvement, Ralph Lokker can enhance his performance in future Hyrox races and achieve better results.

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
Van Den Berg Evert 2024 Rotterdam 01:34:37
Paredes Javier 2023 Bilbao 01:33:55
Van Uden Pierre 2024 Hamburg 01:34:21
Evans Chris 2024 Singapore National Stadium 01:34:11
Chun Edwardo 2024 Incheon 01:34:13
Lokker Ralph 2024 Maastricht 01:34:14
Tai Chung Tat Kevin 2024 Hong Kong 01:34:28
Giordano Davide 2024 Rimini 01:34:24
Haußknecht Leon 2023 Hamburg 01:34:16
Lecke Manuel 2024 Hamburg 01:33:55

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 München 01:28:23
2023 Rotterdam 01:37:25
2024 Rotterdam 01:29:48

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