Ekberg Emil Hyrox Result

Dive into this athlete’s performance at 2023 Malmö 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 621 similar athletes.

Performance Highlights

SWE SWE Flag Men 40-44 #120015 01:53:17 33rd in AG | Top 100.0% 177th | Top 95.2%
-04:12
50:44
Run Total
-00:30
06:21
Avg. Lap
+00:05
05:39
Best Lap
+08:57
57:11
Workout Total
+01:07
07:08
Avg. Workout
-04:43
05:26
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 621 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 621 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Ekberg Emil'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 Ekberg Emil'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 621 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 Ekberg Emil'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 Ekberg Emil'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 10:42. Check the detail of the improvement plan below.

05:52 Potential Improvement 54.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Push 05:52 09:46 to 03:54 54.8%
Sled Pull 02:26 09:04 to 06:38 22.7%
Burpees Broad Jump 01:17 08:51 to 07:34 12.0%
Farmers Carry 01:03 03:54 to 02:51 9.8%
Rowing 00:04 05:26 to 05:22 0.6%
Ski Erg 00:00 04:46 to 04:46 0.0%
Sandbag Lunges 00:00 06:40 to 06:40 0.0%
Wall Balls 00:00 08:44 to 08:44 0.0%
Run Total 00:00 50:44 to 50:44 0.0%

Splits Time

Ekberg Emil Perfect Race
Splits Total Average Total
Running 1 07:15 00:00 05:27 +01:48 00:00 +00:00
Ski Erg 04:46 07:15 04:50 -00:04 05:27 +01:48
Running 2 05:39 12:01 06:06 -00:27 10:17 +01:44
Sled Push 09:46 17:40 03:54 +05:52 16:23 +01:17
Running 3 05:46 27:26 06:52 -01:06 20:17 +07:09
Sled Pull 09:04 33:12 06:46 +02:18 27:09 +06:03
Running 4 06:00 42:16 06:49 -00:49 33:55 +08:21
Burpees Broad Jump 08:51 48:16 07:47 +01:04 40:44 +07:32
Running 5 07:02 57:07 07:13 -00:11 48:31 +08:36
Rowing 05:26 01:04:09 05:25 +00:01 55:44 +08:25
Running 6 06:14 01:09:35 06:57 -00:43 01:01:09 +08:26
Farmers Carry 03:54 01:15:49 02:47 +01:07 01:08:06 +07:43
Running 7 06:18 01:19:43 06:57 -00:39 01:10:53 +08:50
Sandbag Lunges 06:40 01:26:01 07:16 -00:36 01:17:50 +08:11
Running 8 06:34 01:32:41 08:33 -01:59 01:25:06 +07:35
Wall Balls 08:44 01:39:15 09:29 -00:45 01:33:39 +05:36
Roxzone 05:26 01:53:17 10:09 -04:43 01:53:17
Based on 621 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Emil Ekberg had a solid performance in the 2023 Malmö HYROX race, finishing with an overall rank of 177 out of 283 athletes. This places him in the top 62% of all participants. In his age group (40-44), he also achieved a rank of 33 out of 53, placing him in the top 62% as well. His overall time of 01:53:17 is respectable, but there are areas where he can make improvements to enhance his performance.

Emil's total running time of 00:50:44 is 22 seconds faster than the average for his finish time. This indicates that he has a good running profile and should continue training and focusing on his running abilities. His best running lap time of 00:05:39 was also impressive and demonstrates his strength in this area.

Segments to Improve


1. Sled Push:
Emil's time of 00:09:46 for the Sled Push segment was 5 minutes and 29 seconds slower than the average. To improve this segment, Emil should focus on improving his overall fitness and specifically his upper body and leg strength. Incorporating exercises such as squats, lunges, push-ups, and sled pushes into his training routine will help him build the necessary strength and endurance.

2. Running 1:
Emil's time of 00:07:15 for the first running segment was 2 minutes and 1 second slower than the average. To improve this segment, Emil should focus on his running endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine will help him improve his running performance and reduce his time in this segment.

3. Sled Pull:
Emil's time of 00:09:04 for the Sled Pull segment was 1 minute and 56 seconds slower than the average. To improve this segment, Emil should focus on his upper body and grip strength. Exercises such as pull-ups, rows, and farmer's carries will help him develop the necessary strength for the Sled Pull segment.

4. Burpees Broad Jump:
Emil's time of 00:08:51 for the Burpees Broad Jump segment was 1 minute and 25 seconds slower than the average. To improve this segment, Emil should focus on his overall fitness and explosiveness. Incorporating plyometric exercises such as jump squats, box jumps, and burpees into his training routine will help him improve his performance in this segment.

5. Farmers Carry:
Emil's time of 00:03:54 for the Farmers Carry segment was 1 minute and 3 seconds slower than the average. To improve this segment, Emil should focus on his grip strength and overall endurance. Incorporating exercises such as farmer's carries, deadlifts, and forearm exercises into his training routine will help him improve his performance in this segment.

6. Best Lap:
While Emil had an impressive best lap time of 00:05:39, there is still room for improvement. To further enhance his running performance, Emil should continue focusing on his overall fitness and running technique. Incorporating interval training, tempo runs, and hill sprints into his training routine will help him maintain a strong pace throughout the entire race.

Strategies


1. Pacing:
Emil should focus on maintaining a consistent pace throughout the race. It is important not to start too fast and risk burning out later on. By pacing himself properly, he can optimize his performance and reduce the time lost in specific segments.

2. Transition Time:
Emil should work on improving his transition time in the Roxzone. While he performed 4 minutes and 38 seconds faster than the average, there is still room for improvement. Incorporating specific transition drills into his training routine will help him become more efficient during these periods.

3. Strength Training:
Emil should continue focusing on strength training exercises to improve his overall performance. By building strength in his upper body and legs, he will be able to tackle the strength-based segments with greater ease.

4. Running Endurance:
Emil should incorporate more endurance-focused running workouts into his training routine. This will help him build the necessary stamina and endurance to maintain a strong pace throughout the race.

In conclusion, Emil Ekberg had a solid performance in the 2023 Malmö HYROX race. While there are areas for improvement, such as the Sled Push, Running 1, Sled Pull, Burpees Broad Jump, Farmers Carry, and Best Lap segments, Emil can enhance his performance by focusing on specific training strategies and techniques. By incorporating strength training exercises, improving his running endurance, and optimizing his race strategies, Emil can continue to improve his performance in future races.

Similar Athletes
Wong Nixon 2024 Hong Kong 01:52:58
Coker Brannon 2023 Dallas 01:53:27
Narbonne Jerome 2024 Bilbao 01:53:33
Puls Pascal 2018 Hamburg 01:53:13
Martinez Eric 2023 New York 01:53:07
Tan Chee Siong 2024 Singapore 01:53:41
De Jong Johan 2024 Maastricht 01:53:17
Seelinger Uwe 2022 München 01:53:38
Wood Brian 2024 Anaheim 01:53:23
Thornton James 2023 Frankfurt 01:53:15

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