Season 23/24 2024 Malaga (2234) HYROX (1855) Men (1229) Dirfors Christoffer

Dirfors Christoffer 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 799 similar athletes.

Performance Highlights

SWE SWE Flag Men 50-54 #120018 01:49:25 31st in AG | Top 50.8% 638th | Top 51.9%
-00:52
52:20
Run Total
-00:05
06:33
Avg. Lap
+00:10
05:33
Best Lap
+01:33
48:07
Workout Total
+00:11
06:00
Avg. Workout
-00:41
09:03
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 799 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 799 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Dirfors Christoffer'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 Dirfors Christoffer'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 799 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 Dirfors Christoffer'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 Dirfors Christoffer'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 05:33. Check the detail of the improvement plan below.

01:44 Potential Improvement 31.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:44 08:26 to 06:42 31.2%
Sled Push 01:09 04:54 to 03:45 20.7%
Run Total 01:09 52:20 to 51:11 20.7%
Burpees Broad Jump 00:48 08:05 to 07:17 14.4%
Sled Pull 00:38 07:01 to 06:23 11.4%
Rowing 00:04 05:21 to 05:17 1.2%
Ski Erg 00:01 04:50 to 04:49 0.3%
Farmers Carry 00:00 02:40 to 02:40 0.0%
Wall Balls 00:00 06:50 to 06:50 0.0%

Splits Time

Dirfors Christoffer Perfect Race
Splits Total Average Total
Running 1 08:38 00:00 05:23 +03:15 00:00 +00:00
Ski Erg 04:50 08:38 04:47 +00:03 05:23 +03:15
Running 2 05:33 13:28 05:59 -00:26 10:10 +03:18
Sled Push 04:54 19:01 03:45 +01:09 16:09 +02:52
Running 3 06:01 23:55 06:35 -00:34 19:54 +04:01
Sled Pull 07:01 29:56 06:30 +00:31 26:29 +03:27
Running 4 06:25 36:57 06:36 -00:11 32:59 +03:58
Burpees Broad Jump 08:05 43:22 07:25 +00:40 39:35 +03:47
Running 5 06:13 51:27 06:56 -00:43 47:00 +04:27
Rowing 05:21 57:40 05:19 +00:02 53:56 +03:44
Running 6 06:03 01:03:01 06:42 -00:39 59:15 +03:46
Farmers Carry 02:40 01:09:04 02:45 -00:05 01:05:57 +03:07
Running 7 06:03 01:11:44 06:45 -00:42 01:08:42 +03:02
Sandbag Lunges 08:26 01:17:47 07:00 +01:26 01:15:27 +02:20
Running 8 07:28 01:26:13 08:11 -00:43 01:22:27 +03:46
Wall Balls 06:50 01:33:41 09:03 -02:13 01:30:38 +03:03
Roxzone 09:03 01:49:25 09:44 -00:41 01:49:25
Based on 799 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Christoffer Dirfors showcased a commendable performance in the 2024 Malaga HYROX race, positioning in the top 63% overall and top 59% in his age group. A standout feature of Dirfors' race was his total running time, which was 01:17 faster than the average, illustrating a strong runner profile. However, his starting pace in Running 1 was notably slower than average, which indicates potential pacing issues that could be adjusted for more consistent performance across the board. His strength segments, particularly the Sandbag Lunges and the Sled Push, were areas of significant time loss compared to peers. This suggests a hybrid training focus moving forward, with an emphasis on strength training to balance his running prowess.

Segments to Improve:

  • Sandbag Lunges: Dirfors lost a considerable amount of time in this segment. To improve, focus on lower body strength and endurance training. Incorporate lunges with varying weights into regular workouts, progressively increasing the weight to build muscle endurance. Plyometric exercises like jump squats can also enhance explosive power, beneficial for quicker and more efficient movement during this segment.
  • Burpees Broad Jump: Another area for improvement is the Burpees Broad Jump, where Dirfors was slower than average. This exercise requires both strength and coordination. Practice burpees with an added jump at the end to build endurance. Interval training that mimics the race's demand on the body can also help improve performance in this area.
  • Sled Push: The slower time in the Sled Push suggests a need for increased lower body and core strength. Incorporate exercises such as squats, deadlifts, and weighted sled pushes into the training routine. Focusing on explosive starts and maintaining a low, powerful stance can help improve times in this segment.
  • Sled Pull: Similar to the Sled Push, improving on the Sled Pull requires a focus on strength and endurance. Implement exercises like weighted sled pulls, kettlebell swings, and rows to build up the necessary muscle groups. Technique improvements, such as maintaining a consistent posture and using leg power, can also contribute to better performance.

Race Strategies:

  • Pacing: Given the slower start in Running 1, Dirfors should consider a more balanced pacing strategy. Starting slightly faster, without expending too much energy early on, could prevent playing catch-up in later segments. Interval running training can help improve pacing and endurance.
  • Transitions (Roxzone): With a faster than average Roxzone time, Dirfors shows good transition efficiency but still has room for improvement. Focusing on minimizing rest times and practicing quick transitions between exercises during training sessions can help shave off crucial seconds.
  • Strength and Running Balance: Given Dirfors' stronger running profile, incorporating more strength-focused training while maintaining running endurance will be key. A balanced approach with dedicated days for strength, running, and hybrid workouts can ensure improvements in weaker areas without losing running prowess.
  • Technique Focus: For strength segments, particularly those with the greatest time losses, technique workshops or sessions with a coach can provide valuable insights into efficiency improvements. Sometimes, small technique adjustments can lead to significant time savings.

In summary, Christoffer Dirfors has shown impressive running capabilities that set a strong foundation for his HYROX races. By addressing the identified areas of improvement with targeted training and strategic race planning, Dirfors can expect to see enhanced overall performance in future 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
Lewis Patrick 2024 Birmingham 01:49:34
Cruz Jose Luis 2024 Dallas 01:49:22
Barnes Darryl 2024 London 01:49:11
Sawo Pamir 2024 Maastricht 01:49:31
Karasiewicz Grzegorz 2024 Katowice 01:49:42
Noll Daniel 2018 Wien 01:49:21
Sartor Andreas 2019 Frankfurt 01:49:26
Strike Sam 2023 London 01:49:54
Roque Merchan Sergio 2024 Stuttgart 01:49:02
Hudnott Conor 2023 Rimini 01:49:02

Measure Your Performance Against Top Athletes

Other Results from this athlete
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