Lokker Ralph Hyrox Result

Dive into this athlete’s performance at 2023 München 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 #114030 01:28:23 42nd in AG | Top 48.8% 224th | Top 48.7%
+01:26
45:20
Run Total
+00:11
05:40
Avg. Lap
+00:13
04:53
Best Lap
-01:00
36:26
Workout Total
-00:07
04:33
Avg. Workout
-00:25
06:40
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 04:34. Check the detail of the improvement plan below.

02:29 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 02:29 45:20 to 42:51 54.4%
Burpees Broad Jump 01:01 06:18 to 05:17 22.3%
Sled Push 00:29 03:19 to 02:50 10.6%
Sled Pull 00:19 05:10 to 04:51 6.9%
Farmers Carry 00:16 02:23 to 02:07 5.8%
Ski Erg 00:00 04:26 to 04:26 0.0%
Rowing 00:00 04:48 to 04:48 0.0%
Sandbag Lunges 00:00 03:52 to 03:52 0.0%
Wall Balls 00:00 06:10 to 06:10 0.0%

Splits Time

Lokker Ralph Perfect Race
Splits Total Average Total
Running 1 04:53 00:00 04:42 +00:11 00:00 +00:00
Ski Erg 04:26 04:53 04:29 -00:03 04:42 +00:11
Running 2 05:23 09:19 05:05 +00:18 09:11 +00:08
Sled Push 03:19 14:42 02:59 +00:20 14:16 +00:26
Running 3 05:38 18:01 05:32 +00:06 17:15 +00:46
Sled Pull 05:10 23:39 05:06 +00:04 22:47 +00:52
Running 4 05:56 28:49 05:32 +00:24 27:53 +00:56
Burpees Broad Jump 06:18 34:45 05:36 +00:42 33:25 +01:20
Running 5 05:48 41:03 05:42 +00:06 39:01 +02:02
Rowing 04:48 46:51 04:52 -00:04 44:43 +02:08
Running 6 05:49 51:39 05:34 +00:15 49:35 +02:04
Farmers Carry 02:23 57:28 02:15 +00:08 55:09 +02:19
Running 7 05:33 59:51 05:33 +00:00 57:24 +02:27
Sandbag Lunges 03:52 01:05:24 05:21 -01:29 01:02:57 +02:27
Running 8 06:24 01:09:16 06:12 +00:12 01:08:18 +00:58
Wall Balls 06:10 01:15:40 06:48 -00:38 01:14:30 +01:10
Roxzone 06:40 01:28:23 07:05 -00:25 01:28:23
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Ralph Lokker, competing in the HYROX race in the 35-39 age group category, displayed a commendable performance. He achieved an overall rank of 224 out of 656 athletes, placing him in the top 34% of participants. In his age group, he secured a rank of 42 out of 118 athletes, which places him in the top 35%. His total race time was 01:28:23, with a total running time of 00:45:20, which was 03:11 slower than the average time.

Upon analyzing Ralph's splits, it is evident that there are certain areas where he has room for improvement. The segments where he lost the most time were the Run Total, Burpees Broad Jump, Best Lap, Running 4, Running 1, Running 2, and Running 6.

Segments to Improve


1. Run Total:
Ralph's total running time was slower than average. To improve this segment, he should focus on enhancing his overall fitness and specifically work on his running speed and endurance. Incorporating interval training, tempo runs, and hill sprints into his training routine can help improve his running performance. Additionally, strength training exercises such as squats, lunges, and plyometric exercises can enhance his power and speed.

2. Burpees Broad Jump:
Ralph's performance in this segment was significantly slower than average. To improve, he can focus on enhancing his explosive power and agility. Plyometric exercises such as burpees, box jumps, and squat jumps can help improve his power output. Additionally, practicing the burpees broad jump technique and ensuring proper form and efficiency in the movement will contribute to faster times.

3. Best Lap:
Ralph's best lap time was 00:04:53, which was 00:21 slower than the average. To improve this segment, he should focus on increasing his running speed and maintaining a consistent pace throughout the race. Incorporating interval training, speed drills, and tempo runs into his training routine can help improve his overall running performance.

4. Running 4, Running 1, Running 2, and Running 6:
Ralph's performance in these running segments was slower than average. To improve, he should focus on increasing his running speed and endurance. Incorporating interval training, hill sprints, and tempo runs into his training routine can help improve his running performance. Additionally, strength training exercises targeting the lower body, such as squats, lunges, and calf raises, can enhance his running power and efficiency.

Strategies


To improve overall race performance, Ralph can implement the following strategies:

1. Pace Management:
It is important for Ralph to maintain a consistent and sustainable pace throughout the race. Starting too fast can lead to fatigue and a decrease in performance towards the later stages of the race. Implementing a strategic pacing plan, such as running at a slightly slower pace in the beginning to conserve energy for later segments, can help optimize performance.

2. Transition Efficiency:
Ralph should aim to minimize the time spent in the roxzone, as a slower transition time indicates a potential loss of focus or a need for improved overall fitness. Practicing smooth and quick transitions between exercises during training sessions can help improve efficiency during the race.

3. Mental Preparation:
Mental fortitude plays a crucial role in race performance. Ralph should focus on developing mental strategies, such as positive self-talk and visualization, to maintain motivation and focus throughout the race. Implementing mental training techniques during his training sessions can help build mental resilience and improve performance during the race.

In conclusion, Ralph Lokker displayed a commendable performance in the HYROX race. To further enhance his performance, he should focus on improving his running speed and endurance, as well as his power and agility in specific segments. Implementing specific training strategies, such as interval training, strength exercises, and form corrections, will contribute to overall improvement. Additionally, strategic pacing, efficient transitions, and mental preparation will aid in optimizing his race performance.

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
Flynn Josh 2024 Madrid 01:28:16
Herhold Christian 2024 Vienna - European Championship 01:28:50
Jonczyński Karol 2024 Poznan 01:28:49
Garcia Gino 2022 Los Angeles 01:27:59
Rivas Hector 2024 Ciudad de Mexico 01:28:19
Soracco Nick 2024 Köln 01:28:15
Van Diemen Jeroen 2023 Amsterdam 01:28:38
Wimmer Michael 2024 Hamburg 01:27:59
Jonietz Oliver 2023 Rotterdam 01:28:34
Unisan Jullian 2024 Birmingham 01:28:52

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Rotterdam 01:37:25
2024 Maastricht 01:34:14
2024 Rotterdam 01:29:48

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