Bjerregaard Rasmus
Hyrox Result
Dive into this athlete’s performance at 2024 Copenhagen 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.
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 Bjerregaard Rasmus'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 Bjerregaard Rasmus'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 Bjerregaard Rasmus'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 Bjerregaard Rasmus'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
03:14.
Check the detail of the improvement plan below.
01:16
Potential Improvement
39.2%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Rasmus Bjerregaard showcased a commendable performance at the 2024 Copenhagen Hyrox race, finishing in the top 37% of all athletes and top 36% within his age group. Rasmus demonstrated a strong running profile, with a total running time that was 00:11 faster than average, indicating a strength in endurance and speed over distance. However, his performance in the Roxzone and certain strength-based exercises like the Sled Push and Sled Pull suggests room for improvement in overall fitness and transition efficiency. Notably, Rasmus started the race slightly slower than average but gained momentum, as evidenced by faster-than-average times in later running segments. This pacing strategy may indicate a cautious start, but Rasmus managed to compensate with stronger performances in subsequent runs and exercises such as the Sandbag Lunges and Wall Balls.
Segments to Improve:
- Roxzone: The significantly slower Roxzone time suggests that Rasmus could benefit from enhancing his overall fitness and reducing transition times between exercises. To improve, focus on high-intensity interval training (HIIT) that mimics the race's structure, alternating between sprinting and functional exercises. This will not only boost cardiovascular endurance but also improve muscle memory for quicker transitions.
- Sled Push & Sled Pull: These segments were notably weaker. For the Sled Push, incorporate more lower body strength training, focusing on squats, lunges, and leg presses to build power. For the Sled Pull, targeted exercises such as deadlifts, bent-over rows, and cable pull-throughs can improve back and hamstring strength. Practicing with the sled to simulate race conditions, focusing on maintaining a low center of gravity and driving through the legs, can also be beneficial.
- Farmers Carry: A slightly slower performance here suggests grip strength and endurance could be limiting factors. Incorporate grip-strengthening exercises like dead hangs, farmer's walks with increasing weights, and wrist curls. Additionally, focus on core stability exercises to maintain posture under load during longer carries.
Race Strategies:
- Start Pace Adjustment: Based on the initial slower start, Rasmus could benefit from a slightly more aggressive start to avoid playing catch-up. While maintaining a sustainable pace is crucial, pushing a bit harder in the early running segments could position him more favorably without risking significant fatigue.
- Transition Efficiency: Reducing time in the Roxzone is critical. Practice quick transitions between running and exercises in training, focusing on reducing rest time and improving the speed of setup and execution for each exercise. This can be achieved through timed drills and simulating race-day conditions as closely as possible.
- Endurance and Strength Balance: Given Rasmus's runner profile, integrating more strength work, particularly focusing on exercises that are directly applicable to the race's challenges, will help balance his performance. This includes not just lifting heavier but also incorporating more functional, compound movements that mimic the race activities.
By addressing these specific areas of improvement with targeted training and strategic race pacing, Rasmus Bjerregaard has the potential to significantly enhance his future Hyrox race performances, leveraging his running strength while shoring up weaker segments to become a more well-rounded fitness athlete.
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
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