Engelbrecht Sj Hyrox Result

Dive into this athlete’s performance at 2024 Cape Town 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

RSA RSA Flag Men 30-34 #103012 01:22:34 29th in AG | Top 43.9% 86th | Top 34.8%
+05:29
46:46
Run Total
+00:42
05:51
Avg. Lap
+00:57
05:23
Best Lap
-06:18
28:37
Workout Total
-00:47
03:34
Avg. Workout
+00:53
07:17
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 Engelbrecht Sj'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 Engelbrecht Sj'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 Engelbrecht Sj'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 Engelbrecht Sj'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 06:34. Check the detail of the improvement plan below.

06:28 Potential Improvement 98.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 06:28 46:46 to 40:18 98.5%
Farmers Carry 00:06 02:03 to 01:57 1.5%
Ski Erg 00:00 04:13 to 04:13 0.0%
Sled Push 00:00 01:22 to 01:22 0.0%
Sled Pull 00:00 03:31 to 03:31 0.0%
Burpees Broad Jump 00:00 04:15 to 04:15 0.0%
Rowing 00:00 04:37 to 04:37 0.0%
Sandbag Lunges 00:00 04:04 to 04:04 0.0%
Wall Balls 00:00 04:32 to 04:32 0.0%

Splits Time

Engelbrecht Sj Perfect Race
Splits Total Average Total
Running 1 05:34 00:00 04:29 +01:05 00:00 +00:00
Ski Erg 04:13 05:34 04:24 -00:11 04:29 +01:05
Running 2 05:23 09:47 04:50 +00:33 08:53 +00:54
Sled Push 01:22 15:10 02:49 -01:27 13:43 +01:27
Running 3 05:40 16:32 05:13 +00:27 16:32 +00:00
Sled Pull 03:31 22:12 04:44 -01:13 21:45 +00:27
Running 4 05:45 25:43 05:12 +00:33 26:29 -00:46
Burpees Broad Jump 04:15 31:28 05:01 -00:46 31:41 -00:13
Running 5 06:14 35:43 05:21 +00:53 36:42 -00:59
Rowing 04:37 41:57 04:44 -00:07 42:03 -00:06
Running 6 05:47 46:34 05:14 +00:33 46:47 -00:13
Farmers Carry 02:03 52:21 02:07 -00:04 52:01 +00:20
Running 7 05:50 54:24 05:13 +00:37 54:08 +00:16
Sandbag Lunges 04:04 01:00:14 04:52 -00:48 59:21 +00:53
Running 8 06:38 01:04:18 05:43 +00:55 01:04:13 +00:05
Wall Balls 04:32 01:10:56 06:14 -01:42 01:09:56 +01:00
Roxzone 07:17 01:22:34 06:24 +00:53 01:22:34
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Sj Engelbrecht delivered a commendable performance in the 2024 Cape Town Hyrox race, securing an overall rank of 86, placing him in the top 21% of all competitors. In his age group, he ranked 29th, demonstrating a strong competitive edge. Notably, his performance in strength-based exercises such as the Sled Push and Wall Balls was outstanding, ranking in the 1st and 4th percentiles, respectively. However, his overall running time was 5:10 slower than average, indicating a need for improvement in this area. The pacing analysis suggests that Engelbrecht started the race slower than average, as indicated by the slower times in the initial running segments. His profile leans towards strength, as he excelled in strength exercises but lagged in running.

Segments to Improve

  • Total Running Time: Engelbrecht's total running time was slower than average, indicating the need for enhanced running endurance and speed. To improve, consider the following training strategies:
    • Interval Training: Implement high-intensity interval training (HIIT) sessions to boost speed and cardiovascular endurance. For example, alternate between sprinting for 400 meters and jogging for 200 meters over a 5 km session.
    • Tempo Runs: Incorporate tempo runs of 20-30 minutes at a pace slightly faster than race pace to improve lactate threshold and running economy.
    • Strength Training: Focus on lower body strength exercises like squats, lunges, and deadlifts to enhance running power and efficiency.
  • Roxzone: The Roxzone time was 1:03 slower than average, indicating potential inefficiencies in transitions and recovery. To address this:
    • Transition Drills: Practice rapid transitions between running and exercises, focusing on maintaining a steady pace without unnecessary breaks.
    • Circuit Training: Engage in circuit workouts that simulate race conditions, incorporating brief rest periods to mimic Roxzone transitions.

Race Strategies

  • Start with a Balanced Pace: Avoid starting too slow as observed in the initial running segments. Aim for a balanced pace that matches your training runs, ensuring energy conservation for later stages.
  • Efficient Transitions: Practice transitioning quickly between segments to reduce Roxzone time. Focus on minimizing rest periods and maintaining a consistent tempo.
  • Optimize Strength Segments: Leverage your strength in exercises like the Sled Push and Wall Balls to gain a time advantage. Continue to refine technique for maximum efficiency.
Similar Athletes
Migeon Kevin 2024 Madrid 01:22:13
Kellett Damien 2024 Dublin 01:22:28
Högner Andreas 2022 München 01:22:59
Ollerenshaw Wayne 2023 London 01:22:26
Garai Markaide Julen 2024 Bilbao 01:22:57
Hahn Hilmar 2024 Singapore 01:22:06
Heiss Matt 2024 Dallas 01:22:28
Kornfeld Thomas 2023 Frankfurt 01:22:26
Baillie Mark 2024 Paris 01:22:08
Whittle Andrew 2022 Birmingham 01:22:43

Measure Your Performance Against Top Athletes

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