Engelage Alexander Hyrox Result

Dive into this athlete’s performance at 2024 Amsterdam 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 25-29 #133010 01:16:17 98th in AG | Top 22.0% 474th | Top 21.3%
+03:23
41:47
Run Total
+00:26
05:13
Avg. Lap
+00:30
04:40
Best Lap
-02:54
29:20
Workout Total
-00:21
03:40
Avg. Workout
-00:27
05:13
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 Engelage 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 Engelage 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 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 Engelage 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 Engelage 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 05:31. Check the detail of the improvement plan below.

04:45 Potential Improvement 86.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:45 41:47 to 37:02 86.1%
Burpees Broad Jump 00:29 04:27 to 03:58 8.8%
Ski Erg 00:05 04:15 to 04:10 1.5%
Wall Balls 00:05 05:03 to 04:58 1.5%
Farmers Carry 00:04 01:48 to 01:44 1.2%
Sled Pull 00:03 03:55 to 03:52 0.9%
Sled Push 00:00 01:47 to 01:47 0.0%
Rowing 00:00 04:20 to 04:20 0.0%
Sandbag Lunges 00:00 03:45 to 03:45 0.0%

Splits Time

Engelage Alexander Perfect Race
Splits Total Average Total
Running 1 03:32 00:00 04:14 -00:42 00:00 +00:00
Ski Erg 04:15 03:32 04:17 -00:02 04:14 -00:42
Running 2 04:40 07:47 04:31 +00:09 08:31 -00:44
Sled Push 01:47 12:27 02:36 -00:49 13:02 -00:35
Running 3 04:49 14:14 04:53 -00:04 15:38 -01:24
Sled Pull 03:55 19:03 04:20 -00:25 20:31 -01:28
Running 4 04:49 22:58 04:51 -00:02 24:51 -01:53
Burpees Broad Jump 04:27 27:47 04:29 -00:02 29:42 -01:55
Running 5 06:43 32:14 04:58 +01:45 34:11 -01:57
Rowing 04:20 38:57 04:35 -00:15 39:09 -00:12
Running 6 06:47 43:17 04:52 +01:55 43:44 -00:27
Farmers Carry 01:48 50:04 01:57 -00:09 48:36 +01:28
Running 7 04:56 51:52 04:50 +00:06 50:33 +01:19
Sandbag Lunges 03:45 56:48 04:26 -00:41 55:23 +01:25
Running 8 05:34 01:00:33 05:14 +00:20 59:49 +00:44
Wall Balls 05:03 01:06:07 05:34 -00:31 01:05:03 +01:04
Roxzone 05:13 01:16:17 05:40 -00:27 01:16:17
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Alexander Engelage delivered a commendable performance at the 2024 Amsterdam Hyrox race, finishing in the top 15% overall and within his age group. Despite a strong showing, his total running time was notably slower than average by 02:56, indicating room for improvement in endurance and pacing. The data suggests that Alexander has a balanced profile with both running and strength capabilities, but his running endurance needs enhancement, particularly in the latter stages of the race. His initial running segments indicated a strong start, but the pace dropped significantly in Running 5 and Running 6, suggesting he might have started too fast.

Segments to Improve

  • Total Running Time: Alexander's running time was slower than the average, particularly in the middle and later segments. To improve running endurance and speed:
    • Long-Distance Runs: Incorporate weekly long runs to build endurance.
    • Interval Training: Use interval workouts to improve speed and stamina. Example session: 5 x 800m at a fast pace with 400m recovery jogs.
    • Tempo Runs: Include tempo runs at a challenging pace for 20-30 minutes to boost lactate threshold.
  • Burpees Broad Jump: He performed slightly below average in this segment, which might impact subsequent running segments. To enhance performance:
    • Technique Drills: Focus on explosive power and form. Practice burpees with a quick transition to broad jumps to improve efficiency.
    • Plyometric Exercises: Include box jumps, squat jumps, and plyometric push-ups to build explosive strength.
  • Roxzone: Although his Roxzone time was faster than average, further improvement can benefit overall race performance:
    • Transition Drills: Practice quick transitions between different exercises. Set up mock races with minimal transition times to simulate race conditions.
    • Overall Fitness: Enhance cardiovascular fitness through cross-training activities like cycling or swimming to improve recovery time during transitions.

Race Strategies

  • Pacing Strategy: Start at a sustainable pace rather than too fast. Monitor splits to ensure even pacing, conserving energy for the latter parts of the race.
  • Energy Management: Focus on maintaining energy stores by consuming adequate carbohydrates pre-race and staying hydrated throughout.
  • Mindful Transitions: Practice quick and efficient transitions between exercises to minimize time lost in the Roxzone and maintain momentum.
  • Visualization and Mental Prep: Incorporate visualization techniques and mental preparation to maintain focus and motivation during tougher segments of the race.
Similar Athletes
Finn Roy 2024 Dublin 01:15:58
George Michael 2023 London 01:16:25
Hundeshagen Petar 2019 Karlsruhe 01:15:53
Matthews Michael 2024 Dublin 01:16:32
Collins Jack 2022 London 01:16:28
Smith Matt 2024 Sydney 01:16:18
Dingeldein Stefan 2024 Frankfurt 01:16:30
Thorpe Steven 2024 Birmingham 01:16:24
Ryan Geoff 2024 Dublin 01:16:13
Rogers Aaran 2023 London 01:16:43

Measure Your Performance Against Top Athletes

Other Results from this athlete
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