Dive into this athlete’s performance at 2021 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.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 05:10. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 04:29 (From 48:12 to 43:43) | 86.8% |
| Wall Balls | 00:24 (From 07:00 to 06:36) | 7.7% |
| BBJ | 00:11 (From 05:40 to 05:29) | 3.5% |
| Ski Erg | 00:05 (From 04:34 to 04:29) | 1.6% |
| Farmers Carry | 00:01 (From 02:12 to 02:11) | 0.3% |
| Sled Push | 00:00 (From 01:56 to 01:56) | 0.0% |
| Sled Pull | 00:00 (From 04:47 to 04:47) | 0.0% |
| Rowing | 00:00 (From 04:42 to 04:42) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:24 to 04:24) | 0.0% |
| de Jong Mart | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:06 | 00:00 | 04:47 +00:19 | 00:00 +00:00 |
| Ski Erg | 04:34 | 05:06 | 04:31 +00:03 | 04:47 +00:19 |
| Running 2 | 05:34 | 09:40 | 05:07 +00:27 | 09:18 +00:22 |
| Sled Push | 01:56 | 15:14 | 03:03 -01:07 | 14:25 +00:49 |
| Running 3 | 05:54 | 17:10 | 05:36 +00:18 | 17:28 -00:18 |
| Sled Pull | 04:47 | 23:04 | 05:14 -00:27 | 23:04 +00:00 |
| Running 4 | 06:10 | 27:51 | 05:35 +00:35 | 28:18 -00:27 |
| Burpees Broad Jump | 05:40 | 34:01 | 05:44 -00:04 | 33:53 +00:08 |
| Running 5 | 06:38 | 39:41 | 05:46 +00:52 | 39:37 +00:04 |
| Rowing | 04:42 | 46:19 | 04:54 -00:12 | 45:23 +00:56 |
| Running 6 | 06:11 | 51:01 | 05:36 +00:35 | 50:17 +00:44 |
| Farmers Carry | 02:12 | 57:12 | 02:17 -00:05 | 55:53 +01:19 |
| Running 7 | 05:59 | 59:24 | 05:35 +00:24 | 58:10 +01:14 |
| Sandbag Lunges | 04:24 | 01:05:23 | 05:27 -01:03 | 01:03:45 +01:38 |
| Running 8 | 06:42 | 01:09:47 | 06:17 +00:25 | 01:09:12 +00:35 |
| Wall Balls | 07:00 | 01:16:29 | 06:56 +00:04 | 01:15:29 +01:00 |
| Roxzone | 06:30 | 01:29:53 | 07:28 -00:58 | 01:29:53 |
Mart's best running lap was completed in 00:05:06, indicating that he has good speed and endurance. However, there are areas where he can improve to further enhance his performance.
To improve in these segments, Mart should focus on specific training strategies and techniques:
1. Run Total: Mart's total running time was 05:13 slower than the average. To improve this segment, he should work on his overall fitness and transition time. Incorporating interval training, speed work, and plyometric exercises can help improve his running speed and endurance. Additionally, practicing efficient transitions between exercises can help reduce time spent in the roxzone.
2. Running 5, Running 6, and Running 4: Mart's performance in these running segments was slower than the average. To improve his running speed and endurance, he should incorporate long-distance runs, tempo runs, and hill sprints into his training routine. These exercises will help build his cardiovascular fitness and strengthen his leg muscles. Additionally, focusing on proper running form and technique can help him maintain a consistent pace throughout the race.
3. Best Lap, Running 1, Running 2, Running 7, Running 8, and Running 3: Mart's performance in these running segments was also slower than the average. To improve his running speed and pacing, he should incorporate interval training, such as fartlek runs and track workouts, into his training routine. These exercises will help him develop speed, endurance, and the ability to maintain a faster pace for shorter distances.
4. Burpees Broad Jump: Mart's performance in this segment was slower than the average. To improve his performance, he should focus on building strength and power in his lower body. Exercises such as squats, lunges, and plyometric jumps can help improve his explosiveness and ability to perform the burpees broad jump efficiently.
By implementing these strategies and focusing on the identified areas for improvement, Mart can enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Ferguson Donald | 2022 Manchester | 01:30:11 | |
| Yelienchuk Denys | 2024 Hong Kong | 01:29:44 | |
| Delgado Sanchez Javier | 2024 Madrid | 01:29:38 | |
| Eames Jon | 2023 London | 01:30:17 | |
| Moody Ian | 2024 Birmingham | 01:29:30 | |
| West Braydon | 2024 Perth | 01:30:15 | |
| Fournier Sebastien | 2024 Marseille | 01:29:39 | |
| Hissong Adam | 2024 Fort Lauderdale | 01:30:23 | |
| Stougaard Jacob | 2024 Copenhagen | 01:29:44 | |
| Bell Nicholas | 2024 Melbourne | 01:29:59 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Rotterdam de Jong Mart | 01:32:54 | |
| 2024 Amsterdam de Jong Mart | 01:36:54 | |
| 2024 Maastricht de Jong Mart, Jonkman Rein | 01:28:10 | |
| 2022 Amsterdam de Jong Mart, De Jong Puck | 01:24:38 | |
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de Jong Mart
