Season 23/24 2023 Amsterdam (1622) HYROX (1473) Men (1079) Van Kalkeren Sjaco

Van Kalkeren Sjaco Hyrox Result

Dive into this athlete’s performance at 2023 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.

Performance Highlights

NED NED Flag Men 40-44 #114004 01:35:51 96th in AG | Top 68.6% 729th | Top 67.6%
+01:53
48:50
Run Total
+00:14
06:06
Avg. Lap
-01:07
03:48
Best Lap
-02:24
38:24
Workout Total
-00:18
04:48
Avg. Workout
+00:34
08:41
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 Van Kalkeren Sjaco'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 Van Kalkeren Sjaco'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 Van Kalkeren Sjaco'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 Van Kalkeren Sjaco'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 06:13. Check the detail of the improvement plan below.

02:51 Potential Improvement 45.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:51 08:54 to 06:03 45.8%
Run Total 02:45 48:50 to 46:05 44.2%
Sandbag Lunges 00:37 06:17 to 05:40 9.9%
Ski Erg 00:00 04:26 to 04:26 0.0%
Sled Push 00:00 02:45 to 02:45 0.0%
Sled Pull 00:00 04:52 to 04:52 0.0%
Rowing 00:00 04:58 to 04:58 0.0%
Farmers Carry 00:00 02:02 to 02:02 0.0%
Wall Balls 00:00 04:10 to 04:10 0.0%

Splits Time

Van Kalkeren Sjaco Perfect Race
Splits Total Average Total
Running 1 03:48 00:00 04:59 -01:11 00:00 +00:00
Ski Erg 04:26 03:48 04:36 -00:10 04:59 -01:11
Running 2 05:27 08:14 05:23 +00:04 09:35 -01:21
Sled Push 02:45 13:41 03:13 -00:28 14:58 -01:17
Running 3 06:01 16:26 05:53 +00:08 18:11 -01:45
Sled Pull 04:52 22:27 05:36 -00:44 24:04 -01:37
Running 4 06:18 27:19 05:54 +00:24 29:40 -02:21
Burpees Broad Jump 08:54 33:37 06:19 +02:35 35:34 -01:57
Running 5 06:27 42:31 06:08 +00:19 41:53 +00:38
Rowing 04:58 48:58 05:03 -00:05 48:01 +00:57
Running 6 06:23 53:56 05:56 +00:27 53:04 +00:52
Farmers Carry 02:02 01:00:19 02:27 -00:25 59:00 +01:19
Running 7 06:13 01:02:21 05:54 +00:19 01:01:27 +00:54
Sandbag Lunges 06:17 01:08:34 05:54 +00:23 01:07:21 +01:13
Running 8 08:18 01:14:51 06:49 +01:29 01:13:15 +01:36
Wall Balls 04:10 01:23:09 07:40 -03:30 01:20:04 +03:05
Roxzone 08:41 01:35:51 08:07 +00:34 01:35:51
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Sjaco Van Kalkeren performed well in the Hyrox race, finishing in the top 49% of athletes overall and the top 46% in his age group. His overall time of 01:35:51 is respectable, but there are areas where he can improve to enhance his performance in future races.
- Sjaco's total running time of 00:48:50 was 03:12 slower than the average for his finish time. This indicates that he may need to focus on improving his overall fitness and transition time between exercise zones.
- In terms of running performance, Sjaco's total running time was faster than average, suggesting that he has a runner profile. However, his splits in Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, and Running 8 were slower than average, indicating that he could benefit from additional running training.

Segments to Improve


1. Burpees Broad Jump:
Sjaco's time of 00:08:54 was 02:53 slower than the average. To improve this segment, he should focus on increasing his upper body and core strength. Incorporating exercises such as push-ups, planks, and burpees into his training routine will help improve his performance in this exercise.

2. Running 8:
Sjaco's time of 00:08:18 was 01:21 slower than the average. To improve this segment, he should focus on increasing his endurance and speed. Interval training, hill sprints, and tempo runs can help him improve his running performance in longer distances.

3. Running 6:
Sjaco's time of 00:06:23 was 00:28 slower than the average. To improve this segment, he should work on his running efficiency and technique. Incorporating drills such as high knees, butt kicks, and strides into his training routine can help improve his running form and speed.

4. Roxzone:
Sjaco's time of 00:08:41 was 00:28 slower than the average. To improve this segment, he should focus on improving his overall fitness and transition time. High-intensity interval training (HIIT) workouts that mimic the intensity and duration of the race can help improve his fitness levels and reduce transition time.

5. Sandbag Lunges:
Sjaco's time of 00:06:17 was 00:24 slower than the average. To improve this segment, he should focus on increasing his leg and core strength. Exercises such as squats, lunges, and deadlifts can help improve his performance in sandbag lunges.

6. Running 4, Running 5, and Running 7:
Sjaco's splits in these running segments were slower than average. To improve his running performance, he should incorporate a combination of endurance runs, interval training, and tempo runs into his training routine. Focusing on building both speed and endurance will help him improve his overall running performance.

Strategies


- Work on pacing: Sjaco should focus on maintaining a consistent pace throughout the race to avoid burning out too early. He can practice pacing during training runs by using a GPS watch or running app to monitor his pace.

- Plan transitions: To improve his transition time between exercise zones, Sjaco should practice transitioning quickly and efficiently during training sessions. Setting up mock exercise zones and practicing transitions can help him shave off valuable time during the race.

- Focus on mental preparation: Hyrox races require mental strength and resilience. Sjaco should incorporate mental training techniques such as visualization, positive affirmations, and mindfulness into his training routine to prepare himself mentally for the race.

- Incorporate specific race simulations: Sjaco should include race simulations in his training routine to familiarize himself with the demands of the Hyrox race. This can involve setting up exercise stations and practicing transitions as well as running segments at race pace.

By implementing these training strategies and race strategies, Sjaco Van Kalkeren can improve his overall performance in future Hyrox races and potentially achieve higher rankings in his age group.

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
Carden Dale 2022 Manchester 01:35:41
Meen Connor 2022 Manchester 01:36:20
Bull Dillon 2024 Washington - North American Championships 01:35:46
Brinkmann Niklas 2024 Frankfurt 01:35:56
Duffy James 2024 Anaheim 01:35:25
Wollsiffer Daniel 2020 Karlsruhe 01:36:13
Van Haften Wouter 2022 Amsterdam 01:36:00
Leung Marco 2024 Houston 01:35:44
Altmann Jared 2024 Perth 01:36:02
Sawnor Marcin 2024 Gdansk 01:36:14

Measure Your Performance Against Top Athletes

Other Results from this athlete
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