Dive into this athlete’s performance at 2023 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 1000 similar athletes.
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.
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.
This section showcases the entire de Vries Ralf'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 de Vries Ralf's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 de Vries Ralf'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.
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 de Vries Ralf'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 03:56. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 02:06 | 07:04 to 04:58 | 53.4% |
| Run Total | 01:44 | 43:13 to 41:29 | 44.1% |
| Farmers Carry | 00:06 | 02:08 to 02:02 | 2.5% |
| Ski Erg | 00:00 | 04:08 to 04:08 | 0.0% |
| Sled Push | 00:00 | 02:34 to 02:34 | 0.0% |
| Sled Pull | 00:00 | 03:40 to 03:40 | 0.0% |
| Rowing | 00:00 | 04:42 to 04:42 | 0.0% |
| Sandbag Lunges | 00:00 | 04:45 to 04:45 | 0.0% |
| Wall Balls | 00:00 | 05:04 to 05:04 | 0.0% |
| de Vries Ralf | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:28 | 00:00 | 04:35 +00:53 | 00:00 +00:00 |
| Ski Erg | 04:08 | 05:28 | 04:26 -00:18 | 04:35 +00:53 |
| Running 2 | 05:03 | 09:36 | 04:57 +00:06 | 09:01 +00:35 |
| Sled Push | 02:34 | 14:39 | 02:52 -00:18 | 13:58 +00:41 |
| Running 3 | 05:29 | 17:13 | 05:22 +00:07 | 16:50 +00:23 |
| Sled Pull | 03:40 | 22:42 | 04:54 -01:14 | 22:12 +00:30 |
| Running 4 | 05:33 | 26:22 | 05:21 +00:12 | 27:06 -00:44 |
| Burpees Broad Jump | 07:04 | 31:55 | 05:17 +01:47 | 32:27 -00:32 |
| Running 5 | 05:32 | 38:59 | 05:31 +00:01 | 37:44 +01:15 |
| Rowing | 04:42 | 44:31 | 04:49 -00:07 | 43:15 +01:16 |
| Running 6 | 05:07 | 49:13 | 05:22 -00:15 | 48:04 +01:09 |
| Farmers Carry | 02:08 | 54:20 | 02:10 -00:02 | 53:26 +00:54 |
| Running 7 | 05:01 | 56:28 | 05:22 -00:21 | 55:36 +00:52 |
| Sandbag Lunges | 04:45 | 01:01:29 | 05:05 -00:20 | 01:00:58 +00:31 |
| Running 8 | 06:04 | 01:06:14 | 05:57 +00:07 | 01:06:03 +00:11 |
| Wall Balls | 05:04 | 01:12:18 | 06:29 -01:25 | 01:12:00 +00:18 |
| Roxzone | 08:04 | 01:25:18 | 06:49 +01:15 | 01:25:18 |
Ralf's total running time of 00:43:13 is 01:52 slower than the average for his finish time. This indicates that he could benefit from improving his overall fitness and transition time. Additionally, his best running lap time of 00:05:01 suggests that he has good running capabilities.
- Transitions: Ralf should aim to minimize the time spent in the roxzone by practicing efficient transitions between exercises. This can be achieved by rehearsing the order and movements of each exercise during training sessions.
- Strength Training: Incorporating regular strength training sessions into Ralf's routine can help improve his overall physical capabilities. This can include exercises targeting the major muscle groups involved in the race, such as squats, deadlifts, and bench presses.
- Nutrition and Hydration: Ralf should pay attention to his nutrition and hydration leading up to and during the race. Consuming a balanced diet and staying hydrated can contribute to improved performance and recovery.
In summary, Ralf De Vries had a strong performance in the 2023 Hamburg Hyrox race. To further enhance his performance, he should focus on improving his performance in segments such as Burpees Broad Jump, Roxzone, Running 1, and his best lap. Incorporating specific training strategies, exercises, and form corrections can help him improve in these areas. Additionally, implementing race strategies such as pacing, efficient transitions, and proper nutrition and hydration can contribute to overall performance improvement.
| Similar Athletes | |||
|---|---|---|---|
| Hirschhausen Jürgen | 2022 Karlsruhe | 01:25:34 | |
| Metkyi Oleksii | 2024 Poznan | 01:25:12 | |
| Dean Mike | 2024 Glasgow | 01:24:51 | |
| Hunter Rob | 2023 New York | 01:24:58 | |
| Geraghty Stephen | 2024 London | 01:24:58 | |
| Reid Tim | 2024 Hong Kong | 01:25:27 | |
| Robertson Loudon | 2024 Glasgow | 01:25:29 | |
| Mcdowall Robert | 2024 Glasgow | 01:25:19 | |
| Therkildsen Jesper | 2024 Copenhagen | 01:25:08 | |
| Ramirez Gabriel | 2024 Ciudad de Mexico | 01:25:48 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Essen | 01:33:49 | |
| 2024 Köln | 01:19:25 | |
| 2023 Köln | 01:37:26 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
