Van aalst Sebastiaan Hyrox Result

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.

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Performance Highlights

BEL Flag Van aalst Sebastiaan Man Men 30-34 #111023 01:10:53 6th in AG | Top 13.0% 13th | Top 6.8%
+01:46
37:40
Run Total
+00:14
04:43
Avg. Lap
+00:26
04:23
Best Lap
-01:47
28:12
Workout Total
-00:13
03:31
Avg. Workout
+00:05
05:05
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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3 to 41.
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The chart has 1 Y axis displaying values. Data ranges from 3 to 37.
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Percentile based on all the athletes who competed in Hyrox Men

Run, Baby, Run!

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!

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The chart has 1 Y axis displaying values. Data ranges from 237 to 319.
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Based on 1000 athletes with similar finish time in Hyrox Men

Station Showdown

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.

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The chart has 1 Y axis displaying values. Data ranges from 109 to 306.
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Based on 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

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.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -47 to 27.
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Based on 1000 athletes with similar finish time in Hyrox Men

Expected Finish Time

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.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4196 to 4859.
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Spread of Splits Time

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.

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Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 864.
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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 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 04:47. Check the detail of the improvement plan below.

03:13 Potential Improvement 67.2% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 1500 to 3600.
The chart has 1 Y axis displaying values. Data ranges from 2 to 2801.
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Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Run Total 03:13 (From 37:40 to 34:27) 67.2%
Wall Balls 00:40 (From 05:06 to 04:26) 13.9%
Farmers Carry 00:25 (From 02:00 to 01:35) 8.7%
Sandbag Lunges 00:15 (From 03:52 to 03:37) 5.2%
Sled Push 00:10 (From 02:09 to 01:59) 3.5%
Rowing 00:04 (From 04:24 to 04:20) 1.4%
Ski Erg 00:00 (From 03:57 to 03:57) 0.0%
Sled Pull 00:00 (From 03:22 to 03:22) 0.0%
BBJ 00:00 (From 03:22 to 03:22) 0.0%

Splits Time

Van aalst Sebastiaan Perfect Race
Splits Total Average Total
Running 1 04:23 00:00 03:58 +00:25 00:00 +00:00
Ski Erg 03:57 04:23 04:11 -00:14 03:58 +00:25
Running 2 04:24 08:20 04:15 +00:09 08:09 +00:11
Sled Push 02:09 12:44 02:26 -00:17 12:24 +00:20
Running 3 04:45 14:53 04:33 +00:12 14:50 +00:03
Sled Pull 03:22 19:38 03:59 -00:37 19:23 +00:15
Running 4 04:45 23:00 04:31 +00:14 23:22 -00:22
Burpees Broad Jump 03:22 27:45 04:01 -00:39 27:53 -00:08
Running 5 05:01 31:07 04:39 +00:22 31:54 -00:47
Rowing 04:24 36:08 04:28 -00:04 36:33 -00:25
Running 6 04:35 40:32 04:33 +00:02 41:01 -00:29
Farmers Carry 02:00 45:07 01:49 +00:11 45:34 -00:27
Running 7 04:32 47:07 04:33 -00:01 47:23 -00:16
Sandbag Lunges 03:52 51:39 04:02 -00:10 51:56 -00:17
Running 8 05:19 55:31 04:52 +00:27 55:58 -00:27
Wall Balls 05:06 01:00:50 05:03 +00:03 01:00:50 +00:00
Roxzone 05:05 01:10:53 05:00 +00:05 01:10:53
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Sebastiaan van Aalst performed exceptionally well in the 2021 Amsterdam Hyrox race, finishing with an overall rank of 13 out of 272 athletes, placing him in the top 4% of all participants. He also achieved an impressive rank of 6 in his age group, which is in the top 10% of 60 athletes. His overall time of 01:10:53 showcases his dedication and hard work in preparing for the race.

When analyzing his splits, it is evident that Sebastiaan excelled in certain segments while there is room for improvement in others. His total running time of 00:37:40 indicates that he was 02:37 slower than the average time. This suggests that Sebastiaan may need to focus on improving his overall fitness and transition time to enhance his performance in the roxzone.

Segments to Improve


Based on the splits analysis, the following segments require attention and improvement: Running 1, Running 5, Running 8, Running 4, Running 3, and Running 2. These segments indicate that Sebastiaan may need to work on his running speed and endurance.

To address these areas of improvement, the following training strategies and techniques are recommended:

1. Interval Training:
Incorporate interval training sessions to improve running speed and endurance. This can include alternating between high-intensity sprints and recovery periods.

2. Hill Training:
Include hill sprints and hill repeats in the training routine to develop leg strength and improve running uphill.

3. Tempo Runs:
Perform tempo runs at a challenging but sustainable pace to increase overall running speed and improve endurance.

4. Plyometric Exercises:
Integrate plyometric exercises such as box jumps, bounding, and lateral hops to enhance explosive power and improve running efficiency.

5. Strength Training:
Include strength training exercises that target the lower body, such as squats, lunges, and deadlifts, to build muscle strength and improve running performance.

6. Running Form Analysis:
Consider working with a running coach or fitness professional to analyze Sebastiaan's running form and make necessary corrections to optimize efficiency and reduce time lost during running segments.

Strategies


To optimize Sebastiaan's performance during the race, the following strategies are recommended:

1. Pacing:
It is important for Sebastiaan to maintain a consistent and sustainable pace throughout the race. Avoid starting too fast and burning out early on, as this can negatively impact performance in the later stages of the race.

2. Proper Transitions:
Focus on minimizing transition time between segments to avoid unnecessary delays. Practice smooth and efficient transitions during training sessions to ensure a seamless flow during the race.

3. Mental Preparation:
Develop mental resilience and a positive mindset to overcome challenges and push through fatigue during the race. Incorporate visualization techniques and positive affirmations into training to enhance mental toughness.

4. Nutrition and Hydration:
Pay attention to proper nutrition and hydration leading up to the race and during the event. Fuel the body adequately with balanced meals and hydrate properly to maintain energy levels and prevent dehydration.

5. Pre-race Warm-up:
Prior to the race, perform a dynamic warm-up routine that includes exercises to activate major muscle groups and increase blood flow. This will help prepare the body for the physical demands of the race.

By implementing these strategies and incorporating the recommended training techniques, Sebastiaan van Aalst can further improve his performance in future Hyrox races. With his strong overall rank and dedication to training, he has the potential to achieve even better results in the future.

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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3 to 77.
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Line chart with 2 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3 to 77.
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Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Lienau Janick 2024 Berlin 01:11:18
Peters Joseph 2024 London 01:11:09
Lorenzen Timo 2022 München 01:11:18
Bartlett Mike 2024 Gdansk 01:11:22
Owen Daniel 2023 Amsterdam 01:10:51
James Robert 2023 Barcelona 01:10:24
Hinton Brad 2024 Washington D.C. 01:11:18
Bleibaum Tom 2024 Berlin 01:10:24
Browne Mark 2024 Copenhagen 01:10:35
Ojeda vasco Pablo 2022 Madrid 01:11:23
Other Results from this athlete
2022 Maastricht Van aalst Sebastiaan 01:22:05

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